7 Strategies for Better Sleep

Who else feels their sleep routine goes a bit haywire when life gets busy? It’s hard to stick to good sleep habits when schedules shift between seasons, parties pop up, and work goes bonkers. But don’t lose hope for solid ZZZs just yet! With handy tools like aromatherapy, diet tweaks, and mindful napping, you can outsmart sleep struggles. 1. Sync With Natural Light Cycles With short days and long winter nights, our exposure to natural light decreases, impacting our sleep-wake cycle. A 2023 study suggests embracing natural light to maintain your circadian rhythm. Try starting your mornings with some sunlight, whether that means having your coffee by the windowsill, taking a brief walk outside, or using a light therapy lamp to mimic sunlight. 2. Aromatherapy for Sleep The power of scent can have a profound impact on sleep quality. Consider using seasonal essential oils like pine, cinnamon, or orange. These scents not only create a tranquil atmosphere but also promote relaxation, enhancing sleep quality. 3. Create a Custom Sleep Playlist Create a customized sleep playlist. Incorporate slow, soothing versions of your favorite songs. Music therapy has been recognized for its effectiveness in improving sleep quality, with a focus on calming melodies and rhythms.   4. Embrace the Temperature   Just because the temperature is cooler during certain times of the year doesn’t mean you should overheat your bedroom. Studies have proven that increased body and bedroom temperature can decrease sleep quality and increase wakefulness. 5. Be Intentional About Napping Gatherings and late nights can disrupt sleep, so why not embrace napping? But here’s the twist: practice “mindful napping.” Set a 20-minutes timer, and before dozing off, engage in a brief mindfulness or gratitude exercise. This can enhance the quality of your nap and leave you feeling refreshed. 6. Manage Situational Stress Coming back to work after the holidays can be exhausting. It almost feels like you need a vacation from your vacation. If adulting has you feeling stressed, it can easily disrupt your sleep. Engage in activities to relieve situational stress strains, like crafting or decorating. These activities not only provide an outlet but also serve as therapeutic methods to calm the mind before bed. 7. Diet Tweaks for Better Sleep We all know to avoid caffeine and alcohol for better sleep but also try incorporating sleep-promoting foods into meals. Tart cherries, almonds, and foods containing tryptophan may aid in a better night’s rest, but the list of sleep-promoting foods goes on. When life speeds up and disrupts sleep cycles, small changes like light therapy and soothing music can realign your rhythms. Consistently using these tools balances the effects of shifting seasons, busy events, and work stress so you wake refreshed. Committing to healthy sleep habits pays off for your mind and body, no matter how hectic the daily grind. (Image: Unsplash)

3 Healthy Things to Do Every Winter Solstice

The winter solstice comes once a year. Some of us don’t notice it. Some of us don’t even know what it is. But some of us look forward to it, knowing it’s the shortest day of the year and daylight will increase after it passes. Like many milestones and holidays of the year, this event can mark a moment for personal reflection and action planning. Take a moment to consider the choices you make as you live your most Nutritious Life. 3 Healthy Things to Do Every Winter Solstice 1. Sleep deep. Shortest day = longest night. Take advantage of this and plan for it to be a perfect night of sleep. Check in with yourself to evaluate your sleep hygiene. Sleep experts recommend that you establish a simple ritual before you go to bed to tell your body it is time to rest. Brush your teeth, wash your face, read a book or meditate for several minutes before you close the light. Make your slumber environment clear of stressors by making your room as dark as possible, turning off the television and silencing your phone. Set yourself up to be successful by making your bedroom a sanctuary for sleep. RELATED: 10 Foods That Help You Sleep 2. Sweat often. It’s dark when we leave for work and dark when we return home. It’s only normal that motivation to move wanes without the friendship of the sun. While it’s tempting to skip the gym in favor of extra time hunkered down, do your best to move each day, especially today. Walk an extra few minutes to a bus or subway stop further away, take the stairs, and walk the neighborhood to incorporate a little more movement into your daily routine. Also, you don’t have to be a weekend warrior to enjoy an hour or two of cross country skiing, a few minutes on the ice rink, or an afternoon sledding with the kids. Make time during the week for simple, active pleasure. The benefits will show in your mood first. Remember these little bits of movement can not only add up but can also motivate us to move more and get in a “real” workout. RELATED: Morning vs. Evening Workouts: Which is Best for You? 3. Live consciously. We spend a lot more time inside when it’s dark and cold outside. Spending time making your home or office a space that you like to be in will deflect some of the stress and help you lead a well and healthful life. Winter cleaning isn’t so bad when you play your favorite music and the result often makes you feel great. Carve out an hour to freshen up your space today. Light scented candles and shift some furniture around so you can enjoy it in a new way. Take a minute to look at what is and isn’t working in the space you live in so you can feel empowered in your world. Take time to appreciate your surroundings today—those in nature and those you created for yourself. Acknowledge the winter solstice this year, and every year going forward. Honor yourself and your work as you pursue your personal Nutritious Life ambitions for another season. Make it a day every year that you press the reset button amid the chaos of the holiday season, and focus on you. As you look forward to sunnier days, remember to enjoy the darker days, too!

The Surprising Link Between Sleep and Mental Health

There are many (many!) reasons we might not sleep well—from scrolling on our phones in bed to stressing out about work to downing too much caffeine during the day.  But regardless of the reasons, insufficient sleep can harm overall health and well-being in surprising ways. Beyond waking up tired and grumpy, not getting the seven hours of sleep per night that is recommended for adults can have a long-term impact on mental and emotional health, contributing to a heightened risk for anxiety and depression. There is a good reason that Sleep Deep is a pillar of a nutritious life.  And while sleep problems have been steadily growing over the years, recently there has been a surge in sleep disorders, according to research that cites upended routines, more screen time, increased alcohol consumption and dissolving boundaries between work and private life as some of the key factors. “Once sleep is disrupted, it can impact mental and physical health, which may in turn cause further sleep disruption,” noted Athena Akrami, PhD, a neuroscientist at University College London. The Connection Between Sleep and Mental Health While we think of sleep as a time to power down our brains, they are actively performing essential tasks that contribute significantly to mental health and cognitive function. While you’re snoozing, the brain goes through a housekeeping process, employing the glymphatic system—a brain-wide waste clearance operation—to eliminate cellular waste, toxins, amyloid-beta and tau proteins (which are associated with neurodegenerative diseases such as Alzheimer’s) and more. Given this, sleep deprivation results in waste buildup and potentially, cognitive deficits. Research also suggests that this critical sleep-cycle decluttering helps with memory, learning, creativity, focus, decision-making, problem-solving, and concentration. Plus, getting adequate sleep helps with emotional stability and mood regulation. RELATED: Are Your Sleep Habits Messing With Your Mental Health? How Your Brain Picks Your Bedtime One of the critical biological processes that determine when you should go to bed is called the circadian rhythm. These 24-hour cycles correspond to exposure to natural (or intentionally induced) cycles of darkness and light. Everyone’s circadian rhythm plays a critical role in regulating bodily cycles, such as appetite, digestion, the release of hormones, and the regulation of body temperature. The brain also controls the release of two types of hormones that determine when you should sleep and when you should wake up. The release of cortisol induces a feeling of restfulness and alertness, while melatonin brings about a feeling of tiredness and sleepiness. The brain triggers the release of these chemicals depending on the amount of natural light or darkness that your retina is exposed to. Ideally, your overall health and lifestyle determine when you should go to bed. But in all cases, you should aim for a bedtime that allows you to get the minimum prescribed number of hours of sleep for your age group, typically 7-9 hours for adults. If you don’t consistently get that amount of sleep, you may develop a condition called sleep debt which happens when you consistently accumulate sleepless hours over time. If you are unsure when you should hit the pillow and turn off the lights, try using an online bedtime calculator to help you determine when you should turn in.  RELATED: 5 Ways Your Bedroom Could Be Affecting Your Sleep 10 Natural Ways to Improve Sleep and Mental Health Quality sleep can benefit mental well-being, and good mental health can lead to better sleep. Here, tips for enhancing both: Clean Up Your Sleep Hygiene Go to bed and wake up at the same time every day, even on weekends; Make your bedroom conducive to sleep – dark, quiet, and cool; Avoid electronic screens (phones, computers, TVs) at least an hour before bedtime as they emit blue light that can interfere with melatonin production; Invest in a comfortable mattress and pillows. Consume Sleep-Friendly Foods Limit caffeine and alcohol, especially in the hours leading up to bedtime; Consume sleep-promoting foods and drinks, such as almonds, turkey, chamomile tea and kiwi; Stay hydrated but try to curb fluid intake an hour before bedtime to minimize middle-of-the-night bathroom trips. Work Out Regularly Exercise: helps reduce symptoms of anxiety and depression while improving sleep. However, avoid intense workouts right before bedtime. Yoga and Tai Chi are gentle forms of exercise that can promote relaxation and mental balance. Studies in postmenopausal women showed that even moderate-intensity exercise can go a long way in improving sleep quality. Try Mindfulness and Relaxation Techniques Meditation can reduce stress, anxiety, and depression; Deep-breathing exercises promote relaxation and stress reduction; Progressive muscle relaxation involves tensing and then relaxing each muscle group, promoting physical and mental relaxation. Increase Your Magnesium Levels Many people are deficient in this hardworking mineral, which plays a crucial role in brain function and mood. (Low magnesium levels are linked to an increased risk of depression.) Additionally, magnesium helps with the regulation of neurotransmitters, which send messages throughout your brain and body —one of them involves muscle relaxation. It’s found in foods like green leafy vegetables, nuts, seeds, and whole grains, but can also be taken as a supplement. *Always consult a healthcare provider before starting any supplements Limit Naps Avoid crashing out for long periods or late in the day, as that could interfere with nighttime sleep. Connect Socially Regular interaction with loved ones and friends can improve mood and provide emotional support. Exposure Yourself to Natural Light Daylight helps regulate sleep patterns. Try to get outside in natural sunlight for at least 30 minutes a day. Establish a Pre-sleep Routine Engaging in activities like reading, listening to soothing music or enjoying a warm bath can send a signal to the brain that it’s time to unwind. For some, soft music or white noise acts as a sleep-inducing agent, while others rely on the power of essential oils as their “sleep potion.” There’s scientific evidence to support this practice—some oils, such as lavender, have a calming effect on the olfactory nerve receptors in the nasal cavity, which transmit sensory data to the brain. When the

Sleep Procrastination: What It Is and How to Stop Doing It, Pronto!

Sleep procrastination. Have you ever heard of it? Even if you haven’t, chances are you’re doing it, at least some of the time. Let’s dive into sleep procrastination so you can spot this snooze-wrecking habit—and bust it for good! What Is Sleep Procrastination? According to this Instagram post by our friend Dr. Michael J. Breus, AKA The Sleep Doctor, sleep procrastination is when you put off bedtime to reclaim personal time.  You might find yourself: Scrolling social media Watching Netflix (or an endless loop of cat videos) Reading Online shopping Engaging in an abundance of other non-productive, time-sucking activities Not that all of these things are non-productive, of course. But if you’re not careful, before you know it, you’ve lost track of time and you’ve cut into your precious sleeping hours. As we know from the Sleep Deep pillar of the 8 Pillars of a Nutritious Life, poor sleep quality and quantity trickle down into our daily lives. No bueno! So what is one to do? How to Avoid Sleep Procrastination Your first step should be to calculate your bedtime, then work backward from there. This article shares with you the exact process that Dr. Breus advises, based on REM sleep cycles. Once you have your ideal bedtime, use these tips to create a plan for avoiding sleep procrastination: Make time for yourself throughout the day—and earlier in the day!—so you’re not trying to squeeze in “me time” late at night Set an alarm to turn off your TV or electronics Have an accountability partner who will make sure you’re sticking to your plan Try a “power-down” hour before you go to bed More from our founder Keri Glassman, RD, and Dr. Michael Breus Want even more sleep procrastination tips? Check out this discussion between Nutritious Life founder Keri Glassman, who is a Registered Dietitian Nutritionist (RDN), and Dr. Michael Breus:   View this post on Instagram   A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial)   (Image: Shutterstock)

Bedtime Stories for Adults: The Best Apps and Podcasts to Lull You to Sleep

Attempting to juggle work, family, friends, extracurriculars, exercise, household chores—and, oh yes, the stress of a global pandemic—means that it often feels like there’s barely enough time to take a deep breath, not to mention get adequate rest. As a result, more than 1 in 3 American adults are “short sleepers,” which means they get less than 7 hours of slumber a night, according to the U.S. Centers for Disease Control and Prevention (CDC). While numerous studies have suggested that subjecting our eyes to the blue light emitted from our computers, phones and tablets close to bedtime decreases the amount of restful REM sleep and impacts the body’s natural circadian rhythms, tech can actually be a beneficial tool for getting some R&R if used correctly. Here’s a hint: By lowering the light output and listening instead of looking, you’ll sleep more soundly. And we can’t stress enough the importance of a good night’s sleep. We also know that bedtime stories don’t have to be for the kids only. That’s why we’ve rounded up some of the best bedtime apps to help busy adults sleep deeper each night. Utilizing white noise, meditation techniques and more, these rest-related apps and podcasts offer serenity now. RELATED: 3 Simple Health Hacks for Better Sleep  Bedtime Stories for Adults: Apps and Podcasts for Deep Sleep White Noise Lite App If you can’t wind down using the automated white noises most machines offer, this is the sleep app for you. It allows you to build your own combo of soothing sounds to create a personalized sleep soundtrack. Layer and loop 40+ sounds already on the app, or record your own to add to your mix. Use it at night for sleep or while working during frazzled moments to help your brain focus. White Noise Lite App: Free; available in the App Store and on Google Play Sleep With Me Podcast Billed as “bedtime stories to help grown ups fall asleep in the deep, dark night,” this app is all about treating us adults to a tale before bed. Inspired by host Drew Ackerman’s own childhood insomnia and with episodes dating back to 2013, each episode of Sleep With Me will talk you through long, subdued and tangent-filled stories. His uber-soothing and monotone voice will likely ease you off into dreamland far before the 60+-minute episode wraps up. Don’t sweat it if you’re still awake, though. There are more than 940 episodes of Sleep With Me in the archives. sleepwithmepodcast.com: available through Apple Podcasts, Spotify and on most major podcast streaming services Sleep Cycle App Do you ever feel like your alarm rings just as you were finally getting into your sleep groove? Stop hitting snooze and start tracking your sleep patterns with Sleep Cycle. Instead of abruptly jolting you awake at the same set time each day, this app uses movement and sound recording and sleep pattern analysis to wake you up gently during a lighter sleep period. Sleep Cycle App: Free for basic or $29.99 per year for premium; available in the App Store and on Google Play RELATED: The Expert Advice You Need to Establish a Sleep Schedule—for You and Your Kids Nothing Much Happens Podcast This podcast’s name describes the concept perfectly. In each episode, yoga and meditation teacher Kathryn Nicolai shares a bedtime story where, well, not much actually happens. Fans say tuning in helps calm their ruminating or racing minds at the end of a long, tense day. If you’re a stickler for a story’s ending, fear not: Nicolai tells the tale once all the way through, then again at a slower pace so you know how it ends (and can drift off to sleep before the final word). nothingmuchhappens.com: available through Apple Podcasts, Spotify and on most major podcast streaming services Slumber App Scroll through a library of meditations, stories, soundscapes, and songs custom-made to quell a busy brain. Each of the techniques used in the audio options—including guided imagery, progressive muscle relaxation and breath control—are specifically chosen because they are recommended by research-based organizations like the National Sleep Foundation. The app is updated weekly, so you can stick with what you love or hop around to find something new. Slumber App: Free for basic, bonus in-app purchases also available; available in the App Store and on Google Play (Photo credit: Shutterstock)

Ask Keri: Should I Take Melatonin to Help Me Sleep?

Keri Says:  By now, most of us understand the importance of sleep, yet most of us aren’t getting the quality shut-eye we need. To name a few of sleep’s claims to fame, proper sleep is critical for weight management, alleviates stress, and assists in making exercise more focused and efficient. How much you sleep, as well as the quality of your sleep, will affect nearly every aspect of how you function each day.   You’ve tried creating an evening routine…you sip on a relaxing cup of chamomile tea, add sleep-inducing foods to your dinner, and consistently practice meditation, but you’re still tossing and turning in the sheets. Before you throw your silk pillowcase across the room (we get it, not sleeping is so frustrating), there’s another option to explore.  One question I’m asked all the time is whether or not to take melatonin as a sleep aid. To find out if it’s right for you, here’s the breakdown on the supplement. Does Melatonin Work?  Melatonin is the hormone that lets your body know when it’s time to sleep and time to wake up—otherwise known as your circadian rhythm. Darkness cues the pineal gland in the brain to release melatonin into the bloodstream, preparing us to sleep at night. Light from the sun rising decreases melatonin production.  When experiencing sleep trouble, many people use melatonin supplements to give their body an extra boost of this sleep-inducing hormone.  The research on effectiveness is mixed, and is also dependent upon why you’re using melatonin. One meta-analysis found that, for those with insomnia, taking melatonin can shorten the amount of time it takes to fall asleep and improves sleep duration and quality. Another review noted conflicting results depending on the study population. Specifically, those without diagnosed insomnia didn’t see a significant benefit. Age might also be another important factor. We produce less melatonin as we age, so some evidence suggests the best results are seen in older adults.  If you’re working the night shift and want help sleeping during the day, melatonin might  improve daytime sleep quality; although the benefit is still probably small. One review of nine placebo-controlled randomized trials found that melatonin supplements increased daytime sleep length by 24 minutes.  Still, there’s good news for anyone jet-setting across time zones. Most research shows that melatonin can improve symptoms of jet lag such as alertness, daytime sleepiness, and tiredness.  If you want to give melatonin a try, it is recommended you take 1 to 5 mg an hour before bed.  Is It Safe?  Before you stock up on melatonin supplements, there are a few considerations you need to keep in mind. While melatonin is likely safe for most adults when used in the short-term (up to 2 months), there hasn’t been enough research to know if it’s okay to use for longer periods of time. You should think of melatonin as a temporary fix rather than a lifelong solution.  You’ll also want to think twice if you’re on blood-thinning medications, diabetes drugs, or birth control pills. Melatonin can negatively interact with these medications. Always talk to your doctor before trying new supplements.  One last note…you might want to be cautious when giving melatonin to your children. Because melatonin is a hormone, some experts express concern that it could interfere with development during adolescence. More research is needed to understand the safety of melatonin supplements in children.  The Bottom Line If you’re struggling with sleep problems, first address the root cause of your sleepless nights before turning to supplements.  I love the term “sleep hygiene” because I believe there should be a systematic, pristine approach to bedtime just like there is to washing your hands or brushing your teeth. Sleep is the Nutritious Life pillar I struggle with the most, so I’ve worked on following basic sleep “hygiene” rules such as banishing electronics from the bedroom, going to bed at the same time each night, exercising regularly, and meditating. Sleep specialists have shown time after time that these steps make it easier to fall asleep, stay asleep, and get the best quality sleep you possibly can. That being said, supplements can play a part in your evening routine, too. If you still need help getting some zzz’s, an occasional melatonin supplement before bed may be helpful. I’m also a fan of a nightly chamomile tea.  (photo credit: Shutterstock)

Create a Bedtime Routine for Better Sleep

Ask Keri: Lately I’ve been really overwhelmed and stressed, and it’s been affecting my sleep. What is your bedtime routine? Do you have any tips to sleep better? Keri says: Getting quality shut-eye is essential and impacts every aspect of your life. If you sleep more,  you’ll make smarter food choices, have the energy for all the things you need to do at home, and it will likely boost your mood. Sounds great, but it’s not always that easy, right? I hear you. I’m not a good sleeper. I have to work on this pillar to be just average at it. Like most of us, there are a lot of things causing me stress right now, which I know doesn’t help my sleep cause. The pandemic has changed everything for us all. I am constantly thinking about my business, my children most of all, and the overall state of the world. Am I doing enough? Listening enough? How am I being supportive to my children, my family, my colleagues? There never seems to be enough time in the day to tackle all the tasks, so each night my mind goes over my ever-growing to-do list. Did I make that doctor’s appointment? Did I double book morning meetings? Did I lose my patience too quickly with the kids? So, with life being busy and unpredictable, being able to get seven to eight hours of sleep every night isn’t easy. There are a number of studies showing a consistent bedtime routine can increase sleep duration and sleep quality. My day is non-stop (which many of you can relate to, I’m sure), so a solid evening routine is really important for me to wind down. Sleep is something I make sure to prioritize.  I am going to walk you though my evening to hopefully inspire you to set up a routine of your own.  Keri Glassman’s Bedtime Routine and Tips Do Something You Enjoy  I am go-go-go through dinner. Then it’s dishes, wrap up a little work or help the kids with anything they may need, and finally take a breather. I might take a little time to watch a show (I never used to watch TV, but have recently gotten into a couple series, and it’s a joy) or read a book. I enjoy having chamomile tea while I do this. On many nights, I’ll also take a supplement that aids in sleep. Have a ‘Get Ready for Bed’ Ritual  Each night I have a set routine for washing up and getting my room in order for sleep.  I wash my face (I switch up a bunch of clean cleansers. Right now I’m using a Barbara Strum one), moisturize and then use an oil (I’m oil obsessed!). If I have time or I”m not too tired, I’ll do some foam rolling  (I use my friend Lauren Roxburgh’s Lo Rox Aligned Rollers) or my Higher Dose infrared sauna wrap.  Then, since I go to bed before my kids these days, I’ll go in and talk to each of them and say goodnight. Prepare Your Room   The setting of your room can set the tone for a good night’s rest.  Try and minimize external noise (white noise helps), keep the room dark and turn off your phone. Better yet, move it away from your bed to limit distractions (I’m still working on this one). Ideally, my room is super organized (which helps me sleep). I also use lavender in my diffuser and have the temperature set to 68 degrees. A recent study found that bedroom temperature affects sleep quality more than external noise.  Clear Your Mind  I write lists when wrapping up my day and then again before bed. This helps take things off my mind before trying to relax. Writing to-dos and organizing is always helpful for me. And that includes writing down what is causing me stress, too. I like to think of it as putting my thoughts to bed.   And, of course a bedtime meditation is the perfect way to induce slumber. There are so many benefits to a daily meditation practice. I like to do it in the morning and, if there’s time, in the afternoon as well. Here are five meditations that can help you tonight!   

A Simple Guide to the Stages of Sleep (and Why They Matter)

Gotta get that REM, right?

3 Simple Health Hacks for Better Sleep

Easy practices that really work in terms of getting more Zzzs—and are good for your overall health, too.

5 Ways Your Bedroom Could Be Affecting Your Sleep

Just like the foods you eat and how you exercise can affect whether you toss and turn for hours or sleep super soundly, the environment matters.

6 Tips for Better Sleep

Aside from food (and sex perhaps) what’s our favorite topic? Sleep! Only 30% of Americans reported their sleep as being “very good” or “excellent”, which leaves the vast majority of Americans surveyed in desperate need of increasing the amount and quality of their sleep. So let’s flip the mattress and improve your sleep. Not only will this make you feel better overall by boosting energy, but you’ll be happier, reach your weight loss goals faster, and simply enjoy life more. Those who are lacking the 7-8 recommended hours of sleep every night are 23% more likely to be obese compared to those who get those crucial zzz’s. When you aren’t getting enough sleep, your hunger hormone (ghrelin) increases, your satisfaction hormone (leptin) decreases, and your stress hormone (cortisol) increases. This is a formula for disaster. It’s almost a guarantee that you’re going to crave worse foods the day after a poor night’s sleep, and you’ll likely retain weight in the worst way – your midsection. I’m giving you six tips to incorporate into your life NOW to help increase the quality of your sleep. Even if you can’t make the change to do all six, try at least a couple of them. Watch the difference it makes in your sleep, how you feel the next day, and in your overall health. 6 Tips for Better Sleep

8 Tips to Live a Better Life

So you wanna live a better life, do ya? You came to the right place! Today I’m talking about how to live your most Nutritious Life. Learning how to live a healthy life is not all about the food. So many other factors in your life affect your weight and your relationship with food, so it’s important to make changes in and focus on all aspects of your life.   8 Tips to Live a Better Life: 1. Drink Up Our bodies are up to 70% water! Being dehydrated can zap energy levels, slow down your metabolism, and make you feel hungry. I recommend grabbing a 32 ounce water bottle. All you have to do is fill it up twice a day and you’re good to go. Also drink two cups of green tea a day to stay hydrated and get in those great antioxidants found in green tea. 2. Eat Empowered So many of us think of food in a negative way. Flip the switch to a place of positive energy and empowerment and know you’re in control, not the food. It’s not “I can’t eat the dessert.” It’s, “I can eat the blueberries!” 3. Live Consciously The environment that surrounds us can impact both our mental and physical health. We can’t always control our environment, but we can do small things like making a clutter-free (and stress free!) zone in our office or home. Think of one area in your life that you can declutter. 4. Love More Losing weight increases your libido, and having sex can help you lose weight too. Oxytocin, a hormone that acts as an antioxidant, is released during sex, a cuddle with your pet, or holding hands. 5. Nurture Yourself Put the oxygen mask on yourself before helping others. We so often forget to take the time to care for ourselves. The time that you spend caring for yourself physically can reap huge mental and physical rewards. 6. Sleep Deep When we sleep well we’re more energetic, make healthier food choices and are less likely to become obese. I want you to start practicing good sleep hygiene today! Your homework for tonight: give yourself a bedtime and try to stick to it. 7. Stress Less We’re all experiencing way more stress than we should. Stress increases the level of the hormone cortisol in our bodies, which in turn makes our bodies crave carbohydrates, specifically high sugar carbohydrates, and store fat around the midsection. There are things you can do right now to take your stress down a notch. Try an eight count breath – breathe in for a count of eight and out for a count of eight. Try this for even just 4 minutes a day and you’ll sleep and feel better. 8. Sweat Often When you exercise, you release endorphins, which make you feel good and motivate you to eat well. Set a realistic goal you can be super consistent with.