Mind & Body

Dr. Shelton's Favorite Anti Aging Tip (NON NEGOTIABLE!)

Dr. Shelton’s Favorite Anti Aging Tip (NON NEGOTIABLE!)

Who doesn’t want to live longer – and look good doing it? We’re going to reveal our favorite anti-aging tip.

The Blue Zones

flag blue a pin on blue mapThere are cultures and civilizations where a high percentage of people live beyond a hundred years old. Researchers have scoured the globe and looked at different civilizations and places with centenarians (individuals that live over 100 years old). These areas that have a high concentration of centenarians are called Blue Zones. Researchers look at these civilizations so that they can get an idea of common trends on how people in these pockets of the world are able to defy age and live so long.

There are Blue Zones located in Greece, Japan, Sardinia, California, and Costa Rica.

The #1 Anti-Aging Tip

faces of three women agingMost anti-aging tips are no brainers: don’t smoke, eat a good healthy plant-based diet, and exercise. But this number one anti-aging tip may surprise you – social engagement. Continually being involved in your community, being productive and engaged in challenging and interesting work, having relationships, being conscientious and prudent, having intentional choices, and socially involved in helping others could extend your life. Social engagement might be the key to aging. Researchers have found that being socially engaged is really important not only to how you age, but how long you are able to live your life.

Dr Ryan SheltonI’m happy to bring this information to you. Make sure that you give us feedback and additional ideas that you want to hear about. Again, my name is Dr. Shelton and I believe in the original meaning of the word doctor, docere, which means teacher. And so it’s my destiny to teach and educate you about all things health, wellness, and wellbeing.

Make sure you like us. Make sure you hit the bell and subscribe to our channel. There’ll be more posts each and every week.

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sleep

Try This Tonight And Sleep Like A Baby (MASTER TIP!)

Sick of insomnia? Tired of counting sheep? Stick around till the end, we’re going to reveal a surprising and extremely effective master tip to help you sleep.

Sleep Hygiene

man sleeping soundly in bed with a lamp and alarm clock on his nightstandNow we all know about sleep hygiene. Make it dark, make it quiet, make it comfortable, make sure the temperature is around 67-70 degrees, don’t engage in technology in bed, use a bed for sleep and sex only. Research shows that our brain processes approximately 70,000 thoughts each and every day. Get those last thoughts out.

Before you go to bed, take a little journal and write down those thoughts so that monkey chatter doesn’t keep going.

Some people advocate for stretching or progressive muscle relaxation. Some people have used a combination of apple cider vinegar and honey. Melatonin is certainly an awesome sleep aid, and it’s also the body’s most powerful antioxidant, helping with pain, anti-aging, cardiovascular disease, for vision, for hearing.

But if these sleep hygiene methods don’t help you get some shut eye, keep reading.

The master tip for better sleep…

woman sleeping soundly in bed with green eyeshadesSo here’s the number one master tip to help you sleep. In fact, it began its use thousands of years ago with the ancient Egyptians. It’s going to surprise you: cold.

The reason cold is so effective for sleep is that it brings some of the blood away from the brain, down into the body, feet, legs, chest, lungs, arms and hands. It also helps to drain the brain of those 70,000 noisy thoughts.

There are a few ways to achieve this:

  1. Take a cold shower – One of the fastest ways to get cold, but not as effective as the other two methods.
  2. Cold immersion bath – Run a slightly-less-than-lukewarm bath, stay in the bath, and as your body is getting used to it, turn the cold faucet on again to add fresh cold water to the tub. It doesn’t sound pleasant, but lowering your body temperature this way will ensure you sleep like a baby.
  3. Wet sheet wrap – The most effective method for falling asleep. Take a sheet, get it wet, wring it out, wrap yourself up in it like a mummy, and then put a couple of blankets on top of that so you’re not chilled. Your body takes an enormous amount of energy to warm and dry that sheet.

Tip: If you use the wet sheet wrap, make sure your feet stay warm, so maybe put on a pair of socks or even two pairs of socks. It’s just the legs, the trunk, and the arm that need to be wrapped up in the wet sheet.

So, whilst we may all know about sleep hygiene, cold is the real key to helping you get a good night’s sleep.

 

Dr Ryan Shelton

I believe in the original meaning of the word doctor, docere, which means teacher.

I am on an exhaustive path to make sure that you’re educated well about health and about wellness.

Thanks so much, tune in again. I’m Dr. Ryan Shelton.

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What is Gingivitis and How Do You Prevent It?

You probably make an effort to brush your teeth twice a day, and you might even use dental floss and mouthwash. As careful as you are with your dental hygiene, however, you could still be at risk for an inflammatory dental disease called gingivitis.

Gingivitis is one of the most common dental health problems, affecting up to 90% of the world’s population to some degree. Characterized by inflammation of the gums, gingivitis can progress to cause some serious complications including bleeding gums and tooth loss. Keep reading to learn more about what gingivitis is and how you can prevent it.

What Exactly is Gingivitis?

Gingivitis gets its name from the fact that it affects the gums or gingiva. A non-destructive form of periodontal disease, gingivitis is characterized by inflammation of the gums. Healthy gums should be firm, pale pink in color, and closely fitted around the teeth. If you have gingivitis, you may notice symptoms such as the following:

  • Swollen or puffy gums
  • Red or dark pink gums
  • Gums that bleed easily with brushing or flossing
  • Bad breath (halitosis)
  • Receding gum line
  • Tender or sore gums

In mild cases of gingivitis, the patient may not even know they have a problem. If the condition is allowed to progress, however, it can lead to serious complications including the loss of teeth. Gingivitis is most commonly caused by an accumulation of bacterial plaque on, around, and between the teeth. Plaque is a biofilm that forms naturally on the surface of teeth by colonizing bacteria. The more plaque that accumulates, the more likely it is to harden into calculus or tartar which can eventually spread under the surface of the gums, causing inflammation and irritation.

Though gingivitis is technically caused by plaque formation, there are several factors which can increase your risk of developing the condition. Poor oral hygiene habits are the most common risk factor – if you don’t brush, floss, and rinse your teeth often you have a much higher risk of developing gingivitis. Your risk for gingivitis may also be higher if you smoke or chew tobacco if you follow an unhealthy diet if you are of advanced age, and if you have a condition that decreases your immunity. Taking certain drugs like anti-epileptics and calcium channel blockers could increase your risk as well, as can hormonal changes that come with pregnancy, menstruation, or the use of birth control pills.

How is Gingivitis Typically Treated?

Brushing your teeth after every meal can work wonders to remove plaque from your teeth before it can harden. Once that plaque hardens into calculus, however, it can only be removed by a professional dental cleaning. Some procedures that might be used during a cleaning include scaling and root planning. Scaling is the process of removing tartar and bacteria from the surface of the teeth and beneath the gums. Root planning involves removing the bacterial products that are often byproducts of inflammation while also smoothing the root surface to discourage further buildup. Other treatments may include dental restoration to correct misaligned teeth, poorly fitting crowns, and bridges which may be contributing to plaque buildup.

Natural Remedies to Prevent or Treat Gingivitis

Though basic oral hygiene is your best bet for preventing gingivitis, there are some natural remedies that might also be worth a try. Here are some simple tips for preventing gingivitis naturally:

  • Reduce your intake of refined carbs. Processed carbohydrates contribute to plaque accumulation, according to a study that showed people who follow the grain-free Paleo diet had a reduced risk for gingivitis even when they stopped brushing and flossing.
  • Eat more omega-3s and fiber. Research shows that people who eat a diet rich in fiber, omega-3s, and vitamin C had a 50% reduced risk for gingivitis.
  • Try oil pulling with coconut oil. Numerous studies have shown that oil pulling can clean your teeth of plaque and bacteria – just swish some coconut oil for 8 to 10 minutes a day.
  • Chew some gum. If you suffer from dry mouth, chewing gum may stimulate saliva production which can help wash bacteria from the surface of your teeth. Just be sure to chew sugar-free gum.
  • Eat more fermented foods. Consuming natural probiotics like yogurt and fermented foods can help prevent gingivitis and protect your oral health in the long-term.
  • Drink some green tea. According to several studies, the antioxidants in green tea can prevent the spread of gingivitis and reduce inflammation.

These natural remedies and other treatment options should not be an alternative to basic oral hygiene. Brushing your teeth after every meal and flossing at least once a day is the best way to manage and prevent gingivitis. It only takes a few minutes to take care of your teeth, so make sure to do it right!

3 Forgotten Adaptogens For All Day Energy (WORKS FAST!)

3 Forgotten Adaptogens For All Day Energy (WORKS FAST!)

Feeling lethargic? Are you looking for healthy ways to get an energy boost? We’ll be revealing three forgotten adaptogen herbs that you can use for all-day energy, improved stamina, and improved concentration.

What are adaptogens?

Adaptogens are natural agents (typically herbs) that people, societies, and civilizations have been using for thousands of years to help with energy levels, stamina, and longevity.

We’ll be listing three adaptogens that aren’t utilized as much here in the United States, but are found in three different locations around the planet.

The 3 Forgotten Adaptogen Herbs

1. Withania (Ashwagandha)

ashwagandha plant growing outdoorsThe first adaptogen herb is Withania, originating from East India. It’s also commonly known as Ashwagandha. It is used to help memory, stress, insomnia, immune function, pain, aging, infertility in both males and females, and anxiety. It seems to work on our neurotransmitters dopamine, dopamine receptors, GABA, GABA receptors, adrenal function, as well as the thyroid.

 

2. Rhodiola (Siberian Ginseng)

siberian ginseng growing outdoorsThe second herb is Rhodiola from Siberia, also known as Siberian Ginseng. This also seems to work on dopamine and dopamine receptors in the brain, and helps with serotonin levels as well. Studies have shown that it helps energy, stamina, strength, mental capacity, athletic performance, and athletic recovery after a workout. It’s an antioxidant, anti-inflammatory, and has also been studied in diabetes.

 

3. Chisandra

schisandra plant outdoorsThe third herb is Chisandra from China. Chisandra helps reduce stress, increase energy, and improve endurance. It helps with liver function, hepatitis, PMS, anxiety, and blood pressure concentration. It has also been shown to have anti-viral activity.

 

 

 

meditation in a bottle supplement by zenith labs

We’ve actually worked with some researchers and a pharmacist to create a supplement containing these three herbs, plus other powerful adaptogen herbs. It’s called Meditation in a Bottle, and we challenge you to try it out and see what a difference it makes!

 

 

 

Dr Ryan Shelton

Thanks so much for joining me. Make sure you like this channel, make sure you share it with your friends and loved ones.

Hit the bell to subscribe to notifications, and give us your ideas about how we can better educate you on topics in health and wellness.

Thanks so much. I’m Dr. Ryan Shelton.

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Stop Hair Loss Fast With These 4 Forgotten Growth Blends (ALL NATURAL!)

Stop Hair Loss Fast With These 4 Forgotten Growth Blends (ALL NATURAL!)

There’s nothing quite as embarrassing as discovering you have a bald spot. With so many hair loss treatments out there, how do you choose the right one for you? We’ll be looking at how to stop hair loss fast with four forgotten all-natural hair growth blends.

 

To stop and reverse hair loss, we need ingredients that have one of these properties:

  1. Anti-androgenic – One of the causes of hair loss is when the testosterone in your body is transformed into a more potent form of testosterone, dihydro testosterone, through an enzyme called 5-alpha reductase. This potent testosterone actually damages hair follicles and causes them to atrophy and die. So ingredients need to be anti-androgenic.
  2. Anti-inflammatory – We know part of the process of hair loss is due to inflammation of the scalp and throughout the body, so ingredients need to be anti-inflammatory.
  3. Angiogenic – Meaning it promotes the re-genesis or microcirculation around the hair follicles in the scalp.

Ingredients also need to have antioxidant effects, and of course, promote hair follicle proliferation and stimulation.

Four Forgotten Natural Hair-Growth Ingredients

1. Biotinoyl tripeptide-1

top of a man's head with difference showing hair loss before and after

The first ingredient is biotinoyl tripeptide-1. That may sound like a fancy word, but it’s basically just a protein that promotes scalp microcirculation. It decreases hair follicle atrophy, hair follicle aging.

 

 

2. Saw palmetto

saw palmetto plant

The second ingredient is an herb called saw palmetto. It is a pretty powerful inhibitor of the 5-alpha reductase enzyme, which forms the harmful testosterone that damages hair follicles and quickens hair loss. Saw palmetto is an effective 5-alpha reductase inhibitor, and is a topical agent applied as a spray and massage to the scalp. This has direct action on microcirculation and on 5-alpha reductase inhibition to promote hair follicle health.

 

3. Equisetum

equisetum herb that helps hair loss

The next ingredient is the herb equisetum. Equisetum is also known as “horsetail”. It has powerful antioxidant effects topically. It has high levels of silicon, which is a mineral that your hair basically just soaks up like a sponge. Silicon is really good for healthy, thicker, fuller hair growth.

 

4. Rosemary

sprigs of rosemary on a white surface

The fourth ingredient is actually very common – rosemary. When applied topically, it’s a phenomenal anti-inflammatory and antioxidant that helps to promote microcirculation in and around hair follicles.

 

 

So, those are the four forgotten all-natural hair growth ingredients. We’ve actually worked with researchers and a pharmacist to create both a topical and oral one-two punch combination to help with hair loss and hair growth stimulation. It’s called Hair RevitalX.  hair revital x hair growth formula

Certainly these four ingredients, as well as several other effective ingredients are combined in both the topical and the oral versions of Hair RevitalX.

Check it out and let us know what you think!

 

Dr Ryan Shelton

 

Again, my name is Dr. Shelton. I believe in the original meaning of doctor, ‘docere’, which means teacher. So, I’m here to research and help educate you about all things health wellness, and wellbeing. Write in about your ideas.

Give us some feedback about the effectiveness of these four herbs or other formulas that you’ve tried for hair loss. Thanks so much for tuning in.

Have a great couple of days.

We’ll see you soon. Thank you.

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Could an Emotional Support Animal Help with Anxiety or Depression?

Nothing is more soothing than spending an evening cuddled up on the couch with your canine friend. But what if you could take that feeling with you when you travel? Or what if you could enjoy that peaceful scene in an apartment building that doesn’t allow pets?

Emotional support animals are a unique class of service animals that can help people who suffer from anxiety and depression even in situations where pets typically are not allowed. With the proper documentation, an emotional support animal can accompany you on a plane or live with you in no-pet housing. Keep reading to learn more about emotional support animals including what they are, what issues they can help with, and how you can get one.

How Common Are Anxiety and Depression?

According to the Anxiety and Depression Association of America (ADAA), anxiety disorders are the most common form of mental illness in the United States. These disorders are so common, in fact, that they affect roughly 18% of the population or roughly 40 million people. Depression is a diagnosis entirely its own, affecting more than 16 million Americans, or nearly 7% of the adult population.

Generalized anxiety disorder is the most common form of anxiety and sufferers experience excessive anxiety or worry on most days for a period of at least several months. Other anxiety-related symptoms include the following:

  • Restlessness or feeling on edge
  • Easily fatigued
  • Difficulty concentrating
  • Irritability or anger
  • Muscle tension
  • Trouble sleeping

Some of these symptoms overlap with major depressive disorder, or depression, which is primarily characterized by a persistent feeling of sadness or lack of interest in things once enjoyed. Other common symptoms of depression include negative thinking, agitation or restlessness, difficulty with focus, irritability or angry outbursts, withdrawing from loved ones, exhaustion, and morbid or suicidal thoughts. Many people who suffer from depression also experience physical symptoms such as muscle aches and pains or a feeling of being slowed down.

What is An Emotional Support Animal?

If you suffer from anxiety or depression, you know firsthand how difficult it can sometimes be to get through the day, let alone deal with challenges like going on an airplane or living in a place where you don’t feel at-home. An emotional support animal is an animal that provides comfort and support in the form of companionship and affection for individuals suffering from mental or emotional illness. Unlike service animals, emotional support animals are not trained to perform specific tasks, and they are meant solely for emotional support.

Emotional support animals are usually cats or dogs, though they can technically be any animal that provides emotional support. Dogs are by far the most common emotional support animals and the most widely accepted. It is important to make a distinction between service dogs and emotional support dogs for this reason. While service dogs are protected under the Americans with Disability Act (ADA) and are allowed in all public places, emotional support dogs are protected by the Air Carriers Access Act (ACAA) and the Fair Housing Authority (FHA). Under these acts, emotional support animals are allowed to accompany their owner on planes for free and they are allowed in non-pet housing as well. Outside of those things, however, it is up to the discretion of the business owner (such as at a grocery store or restaurant) whether to allow an emotional support animal or not.

Though the idea of bringing your beloved pet with you everywhere you go may be calming and it might, in fact, ease some of your anxiety or depression, there is little scientific evidence regarding the use of emotional support animals. There are numerous studies showing the benefits of interacting with animals on improving a person’s mental health, but the emotional support animal (ESA) designation is still fairly new and relatively unstudied. There is some concern as well about people abusing the system to gain free access to air travel for their pets.

How Do You Get One?

If you’re considering getting an emotional support animal, make sure you understand what the ESA designation does and does not allow. Having an ESA does not give you free access to all public places with your pet – after all, they are still pets because they do not receive special training and certification to obtain the service animal designation. If, however, you have a mental or emotional disability, you might qualify for an ESA and could very well benefit from having one. Here is a list of the conditions which have been or may be helped by an ESA:

  • Anxiety
  • Depression
  • Bipolar disorder
  • Panic disorder
  • Fears or phobias
  • Post-traumatic stress disorder
  • Suicidal thoughts or tendencies

If you believe that you suffer from one of these disorders and you feel that an emotional support animal might help you, your first step is to talk to your doctor to receive an accurate diagnosis. Once you’ve received a diagnosis, you can work with your doctor to determine the best course of treatment. You can also discuss whether having an emotional support animal might benefit you. If so, your doctor can write an official letter recommending that you have an emotional support animal – you can then present that letter to airline staff when flying or to your landlord if you live in no-pet housing.

Emotional support animals are not intended to be a substitution for medical treatment of anxiety and depression, but they can certainly be a tool to help you manage your condition. If you’re considering getting an emotional support animal, talk to your doctor.

I Stopped Drinking Coffee For 30 Days (THIS HAPPENED!)

I Stopped Drinking Coffee For 30 Days (THIS HAPPENED!)

There are many known benefits of drinking coffee. You get more energy, increased focus, and it may even help you to complete tasks. Some people can drink a pot or two pots a day and get away with it, but there are also those of us who do not process caffeine very well and can only have a cup a day. Now and again, we all need a detox from caffeine. But what actually happens to your body when you decide to take a break from coffee? What happens when you stop drinking coffee for 30 days?

Here’s What Happens When You Stop Drinking Coffee

woman with headache sitting on a couch holding her head in her hands

One of the first thing that happens when you stop drinking coffee is getting a withdrawal headache. This is an initial headache that occurs because you’re simply withdrawing from a chemical – caffeine.

How can you counter this? Firstly, you can try taking a herb called Eleutherococcus. Eleutherococcus is a type of ginseng that has been shown in studies to help alleviate, or at least release and reduce the chances of getting that withdrawal headache from caffeine.

Secondly, you can take an all-natural amino acid called L-theanine. L-theanine increases alpha brain waves, giving you energy, focus, and calm. Taking a combination of Eleutherococcus and L-theanine for 30 days will help you come off caffeine quite easily.

dramatic picture of a human brain

We’ve worked with pharmacists and researchers to develop a supplement called “Meditation in a Bottle” that contains L-theanine, Eleutherococcus, as well as other herbs.

It’s a really powerful formula that helps with stress, energy, mood, and focus.

We’re really proud of it, and patients’ feedback has been amazing so far. Please write in with your comments, suggestions about other things that you want to learn. This is a channel dedicated to your health and your wellness.

 

Dr Ryan Shelton

Make sure that you like this page, subscribe to notifications, share it with your friends and loved ones. I believe in the initial word of doctor, which is ‘docere’. It means teacher.

I’m Dr. Ryan Shelton, and I’m here to teach and educate you each and every week. Thanks so much.

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What Really Causes Restless Legs Syndrome and What Can You Do About It?

We’ve all had one of those days when you simply can’t sit still. Maybe you drank too much caffeine, or perhaps you were anxious about an upcoming event. Regardless the cause, that jittery feeling and the need to be constantly on the move went away eventually.

For people with restless leg syndrome, the urge to keep moving your legs is uncontrollable and near-constant. Though it typically happens in the evening or during nighttime hours, it can become severe enough to interfere with daily activities and may even interrupt your sleep. But what causes this common condition and what can be done about it? Keep reading to find out.

What is Restless Legs Syndrome?

According to the National Sleep Foundation, as many as one in ten American adults suffer from restless legs syndrome or RLS. This condition is less commonly known as Willis-Ekbom Disease, and the primary symptom is, as you already know, an overwhelming and often uncomfortable urge to move your legs. This symptom is most likely to occur when you are sitting or lying down, especially for an extended period of time such as a car ride or plane trip. Many people with RLS experience relief with movement which is, in and of itself, another symptom. Other symptoms may include nighttime leg twitching and a worsening of symptoms in the evening or at night.

Unless you have experienced restless legs syndrome for yourself, it may be difficult to understand exactly what it feels like. People with RLS often describe the urge to move as an unpleasant sensation in the legs or feet, typically on both sides of the body – it may even affect the arms. These sensations occur within the limb itself, not on the skin, and have been described as a creeping, crawling, pulling, aching, throbbing, itching, or even electric sensation. Most people with RLS agree that the sensation is very different from normal muscle cramps or numbness and symptoms may fluctuate in severity, even disappearing for a period of time before recurring.

What Causes Restless Legs Syndrome?

Unfortunately, there is no known cause for restless legs syndrome. Some researchers believe the disease to be caused by an imbalance of dopamine in the brain, a chemical messenger (neurotransmitter) that sends messages that control muscle movement. It is likely that heredity plays a role in this condition, particularly in cases where the disease manifests before the age of 40. Pregnancy and other significant hormonal changes can also trigger or temporarily worsen symptoms of restless legs syndrome, but they typically resolve after delivery.

Though there is still more to be learned about RLS, certain conditions have been identified that frequently accompany the disease. Peripheral neuropathy, for example, is often seen in cases of RLS and is commonly caused by damage to the nerves in the hands or feet resulting from poorly managed diabetes or alcoholism. Iron deficiency may worsen restless legs syndrome, as can kidney failure and anemia. Restless legs syndrome can also lead to complications in severe cases. Severe RLS has been associated with reduced quality of life, chronic insomnia, and even depression.

What Can You Do About It?

For the most part, diagnosis of restless legs syndrome is fairly straight-forward and can be made primarily based on an analysis of symptoms. Unfortunately, treatment for the condition is often a little more complicated because it may coincide with another disease or disorder. In cases where an underlying condition such as iron deficiency is present, addressing that condition may help to relieve symptoms of RLS as well. In cases where symptoms are severe and frequent, medications are available.

Some of the medications prescribed for restless legs syndrome include medications that increase dopamine production in the brain, drugs that affect calcium channels, narcotic medications, and muscle relaxants or sleep medications. Medical treatment for RLS can be tricky, and it may take several trials for you and your doctor to find a medication and a dosage that works for you. You should also know that some medications (particularly those that increase dopamine production) may work for a time, but then you may notice your symptoms returning or that they start to happen earlier in the day.

In addition to, or as an alternative to prescription medications, you might also consider certain lifestyle changes or home remedies to relieve RLS symptoms. Soaking in a warm bath and massaging your legs may help to relieve the urge to move, and some people find that using warm or cool packs helps as well. Try to establish good sleep hygiene to avoid fatigue and avoid caffeine as much as possible. Getting regular, moderate exercise has also been shown to benefit RLS symptoms as long as you don’t overdo it and you do not work out too late in the day.

Restless legs syndrome may not be life-threatening, but it can seriously impact your day-to-day activity as well as your quality of life. Speak to your doctor about your symptoms and treatment options and consider finding a support group as well. It may take time as well as some trial and error to find a treatment plan that works for you, but relief is certainly possible. Best of luck!

Follow This Daily Routine to Get a Good Night’s Sleep Every Night

When you wake up in the morning, do you feel groggy? Do you drag yourself out of bed, feeling as if you have barely slept? Sleep is one of our most basic needs as humans, yet many people fail to get enough of it on a daily basis. You may not realize it, but the negative health effects of sleep deprivation can start to set in after just one night of poor sleep.

If you feel like you could be getting more or better sleep on a daily basis, take a moment to examine your current routine. Do you give yourself enough time to sleep a full eight hours? Do you guzzle caffeine in the morning and into the afternoon? Do you give yourself time to wind down before you hit the hay? These are things you should think about, but you should also consider implementing the following daily routine to make sure you get a good night’s sleep every night.

Wake Up – 6 am

You can choose the time you wake up each morning, but for the purpose of this article, we’ve chosen 6 am. More important than the wakeup time you choose, however, is making sure that you wake up at the same time each day. Set your alarm for the time you want to get up and then actually get up! Don’t hit the snooze button or lay around in bed – get up and get started with your day.

Drink Water – 7 am

During the first hour after waking up, you should drink a full glass of water. Fill up a big glass and sip it while standing in front of a south-facing window to get your daily dose of sunlight and Vitamin D. If you want to maximize your benefits, fill up a water bottle and go for a 15-minute walk outdoors.

Eat Breakfast – 8 am

Even if you aren’t feeling hungry, it is important to start your day right with a healthy breakfast. The best breakfast is one that is rich in lean proteins and healthy fats – this will keep you feeling full and satisfied throughout the morning because it provides slow-burning energy. Skip the sugary cereal, muffins, and bagels because they’ll just spike your blood sugar and cause you to crash later.

Start Work – 9 am

When you get to work, you might be tempted to start off by pouring yourself a big mug of coffee. Unfortunately, drinking coffee within 90 minutes of walking can actually keep your body from waking up naturally, so make sure to wait at least an hour and a half after waking to pour that first cup.

Drink More Water – 10 am

Coffee should not be the only thing you’re drinking at work, especially in the morning. You should plan to drink a full 8 ounces about every hour. It may help to keep a water bottle on your desk where it can be a visual reminder to stay hydrated.

Take in Some More Sun – 11 am

If you weren’t able to take in your daily dose of sun in the morning, give it another try mid-morning. If it’s cloudy, or if you don’t have access to a sunny window, consider setting up a light therapy device on your desk. You can set it on a timer and reap the same benefits as natural sun exposure without leaving your desk or missing out on valuable work time.

Eat a Healthy Lunch – 12 pm

At lunchtime, choose a healthy option like a nice salad with chicken or fish, some chopped veggies, and a handful of toasted nuts. You could also opt for a sandwich on wholegrain bread, just make sure you don’t overdo it on the mayonnaise. If you can, try to enjoy your lunch outdoors.

Take a Walk – 1 pm

After you’ve eaten lunch, go for a brisk walk if you have enough time. Exercising during the day will help with your natural sleep cycle later, and your sleep will be more restorative as well.

Put Away the Mug – 2 pm

If you’ve been drinking caffeine during the day, 2pm is the time to put away the mug. If you drink caffeinated beverages after 2pm, it can interrupt your natural sleep cycle later and affect your sleep quality as well.

Take a Power Nap – 3 pm

If you are experiencing an afternoon slump and you want to take a nap, go for it – just make sure that you don’t wait much longer than 3pm to do and limit it to 30 minutes. Short naps just 20 to 30 minutes in duration are unlikely to interrupt your sleep cycle later, but longer naps might.

Take your Supplements – 4 pm

Rather than taking them first thing in the morning, some health professionals recommend taking supplements in the afternoon. Some supplements you might take to improve your sleep include omega-3s, vitamin D3, and magnesium. You can also take melatonin at night if you struggle to fall asleep.

End the Work Day – 5 pm

You’re lucky if you have a job that ends right at 5pm and allows you to go home, leaving your work behind. If you aren’t so lucky, end your workday as soon as it is realistic and avoid taking your work home if you can. It is important to draw a line between work time and personal time.

Have a Healthy Dinner – 6 pm

To prevent digestion from interfering with your sleep later, you should have dinner at least two hours before bed. You should also try to make it a healthy, balanced meal with lean proteins, whole grains, fresh veggies, and healthy fats.

Relax a Bit – 7 pm

After dinner is the perfect time to relax and take a little time for yourself. Engage in a relaxing activity you enjoy for 30 to 60 minutes as a means of blowing off steam and relieving stress.

Time to Unplug – 8 pm

At least an hour before bed, you should put away your smartphone and turn off the TV. Too much exposure to blue light (such as from TVs and mobile devices) can throw off your body’s melatonin production which could keep you from getting sleepy at the right time for bed.

Follow Your Routine – 9 pm

In the final hour before bed, you should complete your nightly routine. Maybe you’ll take a soothing bath, read a good book, or complete your skin care routine. It’s also a good time to turn down the thermostat a few degrees because a lower body temp is associated with improved sleep quality.

Hit the Hay – 10 pm

You should be going to bed at the same time each night, making sure you have time for a full 7 to 8 hours of sleep. It may help you fall asleep to keep your bedroom cool, quiet, and dark so use blackout curtains and a white noise machine, if needed, to make it happen.

It may take time to adjust your sleep habits, but you will find that the effort is well worth it. Start today by making some simple changes to your routine that will support healthy sleep. Once you’re able to implement this daily routine on a regular basis, you’ll be sleeping like a baby every night of the week!

 

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