Are you consistently waking up each morning feeling unrefreshed? You’re not alone. Millions of people suffer from sleep deprivation. Poor sleep can contribute to numerous health problems, but the good news is that most issues can be solved by changing your habits. Here are six ways that you could unintentionally sabotage your sleep –  and tips to eliminate each problem.

1.Too much screen time before bed

Cell phones, tablets, computers, and tv’s all emit blue light that interferes with your sleep. Plus, some of the content you may be consuming on those devices can be more stimulating rather than relaxing, and will keep you from winding down before it’s time to crash. Opt for reading a book instead.

2. No consistent bedtime routine

Having a set bedtime each night and wake time each morning helps your body fall into its natural circadian rhythm. Work on forming a routine, then stick to it (even on weekends) and see if it helps.

3. Eating too close to bedtime

Eating heavier meals or snacks right before bed might be causing digestive distress that interferes with your sleep. Try to eat your last meal 3-4 hours before bedtime, and limit spicy foods or anything that you know might upset your stomach while sleeping.

4. Consuming caffeine too close to bedtime

Even if you don’t feel like caffeine is perking you up, it still has a half-life of 6-9 hours. If you want to sleep soundly, it’s best to cut off any caffeine after lunchtime.

5. Drinking too much alcohol

While you may think your night-cap helps you fall asleep, it’s been shown to actually reduce your amount of REM sleep, which is the deep sleep your body needs to feel fully rested.

6. Keeping your room too hot

Most people sleep best in a cool room. Try keeping the thermostat between 60-67 degrees Fahrenheit while you sleep. Also, try sleeping in clothing and bed sheets that are made of breathable, natural fabric.

A small change in your habits can make a world of difference when it comes to sleep. For more healthy sleep habits, download this infographic. If you still find yourself having issues with sleep, be sure to talk to your doctor.

While it’s the most wonderful time of year, for many of us, it’s also the most stressful time of year. Parties, shopping, baking, and entertaining during the holiday season can cause stress to peak, and in some cases, can eventually lead to a serious health problem, so it’s important to stay on top of our daily stressors. Here are a few ways to cope with holiday season stress.

Plan Ahead

If you’re not much of a planner, now is a good time to start practicing good organizational skills. Make a to-do list of all the tasks that need to be done in order of importance. Don’t over-commit. Saying yes to every invitation might leave you feeling run down.

Don’t Neglect Your Diet

It’s easy to over-indulge during the holidays, but doing so will likely add to your stress. Be mindful of what you’re eating and drinking and remember to practice moderation. Try eating a healthy snack before a gathering, so you can avoid overeating.

Get Active

Be sure to exercise daily. It will help improve your mood and better equip you to manage stress. Don’t worry about the kind of exercise and how to fit it into your already busy day – even walking around the mall to shop can be a form of exercise!

Get Enough Sleep

If you’re not getting the recommended 7-9 hours of sleep per night, you’re setting yourself up for more stress. Sleep is one of the pillars of good health and without enough of it, our bodies just don’t function at their best. Stick to a firm bedtime and again, don’t over-commit yourself.

Breathe

It may seem silly at first, but setting aside time each day to do breathing exercises has been shown to significantly reduce stress. Learn more about deep breathing and other relaxation techniques here.

Don’t let stress ruin the magic of the season for you. By planning and sticking to your healthy routines, you can combat stress before it takes a toll. As always, if you’re battling an injury or musculoskeletal condition that prevents you from being able to take care of yourself properly, give us a call to schedule a check-up.

School can be tough- but staying healthy shouldn’t be! Check out our top 4 tips for promoting self-care during your upcoming school year:

Stay Relaxed

Here’s how: Incorporate self-care into your weekly routine. Need some ideas? Check out our Mind-Body Guide for things you can try; like yoga, meditation, and even committing to 7 hours of sleep.

Eat Right

Here’s how: Choose to consume more lean poultry, fish, whole grains, fruits, and vegetables as opposed to fattier, red meats, and processed starches. Want another trick? Eat breakfast. Eating breakfast kick starts your metabolism & gives you the energy you need to stay focused.

Keep Moving

Here’s how: Get more steps by taking the longer route on your walk to class. Want an easier place to start? Stand up. That’s right; merely standing up each hour can make an impact as sitting for prolonged periods has shown to have negative consequences on your health.

Sit Up Straight

Here’s how: Ditch the infamous slouch by being mindful of your posture while in class or studying. Your back and neck will thank you. Check out our infographic for tips on how you can set up your workspace to avoid back and neck pain.

Preventative care is the best way to stay healthy when it’s back-to-school time. Making a few adjustments to your routine and being more mindful of your health will help set you up for success this year.

If you need nutritional support or have an injury you’d like to address before the school starts, give us a call.