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You know those people we all love to hate?
You know, the ones that seem to jump out of bed in the mornings full of energy and vitality?
So, what’s their secret? Just how do they do it?
It turns out you, too, can have that healthy, vibrant glow without spending thousands on spas and exotic supplements.
If you wake up every morning ready to turn around and crawl back into bed, it’s more than likely you’re not getting enough sleep or not getting quality sleep.
Sure, cat naps on the couch after a grueling day are great but they’re not what’s going to carry you through.
According to The Sleep Foundation, the average adult requires between 7 and 9 hours of sleep a night. This means if you are regularly burning the midnight oil, you’re probably not getting enough rest.
Changing your sleeping habits can be difficult but with some focus and dedication, you can make improvements in your sleep cycle. Not sure how to do this? Here are some tips:
Get Movin'
Get your groove on with some daily exercise. Exercise helps regulate your circadian rhythms, which are in large part responsible for your sleep/wake cycle.
Unplug
Turn off your phone, computer, TV or tablet an hour before going to bed. Studies have shown that the light and stimulation created by these devices can keep you amped and make it difficult for you to “unwind” enough to fall asleep.
Instead, try going old school and read a book before bed.
Maintain a normal sleep schedule. Your body will automatically adjust and start to let down and prepare for sleep if you go to bed at the same time every night. This can be difficult – especially if you like to stay up later on the weekends. Just remind yourself that you’ll look and feel better if you can develop a regular bedtime and stick to it.
A Soft Landing
Create the perfect nest. Having the perfect place to lay your head (and body) at night is integral to sleeping well. A bed that is too firm, too soft, lumpy or just uncomfortable can leave you unrested. The same goes for pillows – if your pillows are pushing your head into a strange position you won’t be able to sleep well. Buy the best and most comfortable mattress and bedding you can afford – it will last longer and give you the foundation you need for a good night’s sleep.
Shhh...Adjust the environment. Some people are naturally “hot” sleepers while others feel like they can’t stay warm enough. The same goes for light – most people sleep better in a completely dark room, while others require a small amount of light to feel secure. Some can sleep through a demolition derby while others will literally wake at the sound of a pin dropping.
No matter what your preferences are, make sure the temperature in your bedroom is comfortable and that the ambient lighting (or lack thereof) is adjusted to your sleep needs. Eliminate as much sound as possible if you’re a light sleeper. If you live in a big city or area where light and noise are problems, consider buying a soft, comfortable sleep mask to block out excess light and drapes that help insulate from light and noise. White noise machines are also great if you need to minimize the din of a noisy neighborhood.
Avoid caffeine after lunchtime. You may find yourself compelled to grab that cup of coffee at 4 PM but this spells trouble for most people. Caffeine is a stimulant that essentially puts all your neurons on alert, making it difficult to fall asleep.
Maybe Juan Ponce de Leon was onto something when he thought he’d find the Fountain of Youth.
No, there isn’t some magical wellspring that will provide everlasting life.
Water, however, is the most major building block of the human body, comprising about 60% of your mass.
If you’re a guy, you’re going to require about 3 liters of water a day while you ladies will need about 2.2 liters. This amount all depends, of course, on your activity level, how much water you get from your food, medical conditions you may have, etc.
Is it plump, dewy skin you envy?
It may be more than skin deep. Sure, cosmetics and injections can do a lot, but they can’t fight the ravages of dehydration.
If you notice your skin is sallow, dry and itchy, you may actually be sub-clinically dehydrated.
While this won’t manifest like full-blown dehydration, you may find that not only does your skin look and feel a little crepe-y, but you may also feel tired or irritable.
To help you stay honest in your water consumption, invest in a couple of insulated stainless steel water bottles. Keep them handy and refill as needed, making sure you’re consuming enough water every day.
We always love what The Wirecutter has to say when it comes to product recommendations:
If you participate in strenuous activities, consider an electrolyte replacement to help replenish the minerals you may have lost through sweating. While many products may claim to be great for post-workout recovery, be cautious when choosing one. Many are loaded with excess sugar, chemicals, and colors that can negate everything you’ve just worked so hard for.
The old saying, “You are what you eat” may be cliché but it still holds as true now as it did back then.
The foods you eat can directly affect how you feel on the inside and look on the outside.
Eating a well-balanced and nutritious diet is one of the most important things you can do to maintain your health and well-being.
The introduction of processed convenience foods has made it easier than ever to grab a quick meal. Unfortunately, most of these foods have also been stripped of vital nutrients and loaded with chemicals in their production.
Choose whole foods that are as close to their original form as possible. This will ensure you are reaping the benefits of cleaner, more nutrient-dense sustenance.
Food is fuel for your body.
Just like you wouldn’t put kerosene in a car that uses premium, nor should you put empty, sub-par calories into your body if you want it to function optimally.
We’re all guilty of it – basking in the sun, head thrown back, soaking in those rays.
While a little bit of sun exposure is healthy for us (it helps your body produce vitamin D and can stave off Seasonal Affective Disorder), too much of a good thing is just, well… too much.
The sun’s UV rays can cause irreversible damage to your skin. In extreme cases of repeated sun exposure, abnormal cells can even develop, leading to skin cancers.
To avoid those crow’s feet and other premature signs of aging, use a broad-spectrum sunscreen.
Those that contain active ingredients comprised of natural minerals such zinc oxide and titanium dioxide tend to be much less likely to cause allergic reactions.
The inactive ingredients are just as important. Not sure how to recognize these? We’ve got you covered!
Check out our article on ingredients you should avoid in your skin care products.
Moisturizing your skin regularly after sun exposure (even with sunscreen on) can also help reduce the tired look of skin. By holding and even attracting moisture to your skin, you can improve the appearance and help your skin feel its best.
You know that exercise is good for you – everyone says so.
Sure, it helps keep your body looking good, but did you know it has some other, unexpected benefits?
Some of these benefits include:
Last, but not least in our lineup – a positive attitude.
If you are upbeat and feel happy, the world around you will reflect that back.
Sure, there will always be the consummate grouch in every crowd, but a smile and kind word can go a long way and will actually make you more attractive to those around you.
Last, last but not least? Gratitude. This is another great way you can feel better and exude positivity and beauty; in turn, you project that onto everyone you encounter.
