Get enough sunlight :
Being exposed to natural sunlight helps to regulate circadian rhythms, increasing the production of serotonin and dopamine, among other benefits that can improve mood and overall wellbeing. Spend time outdoors, even if its only 15–30 minutes each day, soaking up the sun’s warmth and vitamin D, which can improve brain function and enhance mood. Spending time in nature can also provide opportunities for outdoor activities and can be a fun and calming way to escape from the hustle and bustle of daily life. Additionally, research shows that a variety of plants, vegetables, or herbs may have anti-inflammatory properties that can help improve mood and reduce inflammation levels.
Get enough restful sleep :
Getting sufficient sleep is critical for optimal health and wellbeing. Without enough sleep, individuals tend to be fatigued, unable to concentrate on complex tasks, and experiencing reduced motivation and increased risk of chronic diseases. Adults should aim for at least eight hours of sleep per night; children under 18 should strive for nine hours of sleep per night. According to National Institute on Aging (NIH), a poor sleep pattern increases the likelihood of developing chronic diseases such as cardiovascular disease, diabetes, obesity, and obesity-related complications. While sleeping disorders can range from insomnia to sleep apnea, common practices to promote better sleep include avoiding screens an hour before bedtime, limiting caffeine consumption later in the day in order to avoid stimulating the central nervous system, and practicing relaxation techniques that can help reduce stress and aid in falling asleep more easily.
Get enough sunlight :
The human body needs both direct and indirect exposure to sunlight to produce Vitamin D, a hormone involved in immune function, bone health, wound healing, and overall immune function. Many adults do not get enough sunlight due to a number of factors, including: 1) their location or orientation, 2) their skin color, or 3) their age. Regardless of these factors, it is still important to get enough sunlight for your best health. One study found that those with darker skin were more susceptible to low vitamin D levels and that higher doses of vitamin D were associated with better health outcomes. Those who spend time in the sun should aim to be near a source of direct sunlight for at least 15 minutes each day, and those who spend time in the shade should do so at least twice per week.
Get enough restful sleep :
Lack of sleep can have serious consequences, like impairing cognitive abilities, exacerbating existing medical conditions, and potentially contributing to increased risk of heart attacks and strokes. Aim for 8–9 hours of sleep per night; if you struggle to get a full eight hours sleep, try to adjust bedtimes to get closer to 7:30–8:30am. Also, aim for a regular sleep routine that includes regular daytime napping and nighttime sleep. Studies suggest that prolonged sleep disturbances can contribute to increased anxiety, depression, and suicidal ideation. Therefore, ensuring that you are getting enough restful sleep is crucial for overall health.
Get enough restful sleep :
Restful sleep is crucial for overall health and wellbeing. Not only does it aid in recovery from previous experiences, but it can also help prevent injuries and prevent further damage from occurring. During a typical 24-hour period, adults need between 7–9 hours of sleep each night to be fully rested. Unfortunately, many people find themselves tossing and turning all night long, leading to impaired daytime functioning, cognitive decline, and decreased safety. Aim to get between 7–9 hours of sleep each night, and ensure that the majority of your sleep time is spent in REM sleep. Additionally, try to avoid daytime naps to help prevent daytime drowsiness and lessen the chances of high blood pressure.
Get enough sleep :
Most adults need 7–9 hours of sleep each night, but many people struggle to maintain a consistent sleep schedule and find themselves tossing and turning all night long. Attempting to establish consistency in your sleep schedule can help to prevent sleep disruptions, which can have severe health consequences. Establishing a regular sleep schedule can involve scheduling your bedtime and wake times, sticking to a regular sleep schedule, and allowing for some free time in the evenings for relaxing activities (e.g., reading, watching TV, or doing homework). Try to stick to a consistent sleep schedule for the first few weeks of establishing a new routine, as changing it too frequently can lead to increased risk of health problems.Get enough restful sleep.
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