There is an old adage that says “Little drops of water, make a mighty ocean.” In the same token, little daily wellness habits build up mighty people who are also present and productive at their jobs. If you are looking for “little” daily wellness habits you can incorporate into your routine, you are in the right place. In this post, we will uncover 10 simple daily wellness habits you can include in your routine starting right now.
Don’t sleep in the same room as your electronic devices
If you are honest with yourself, you will probably come to the conclusion that you need more sleep. Sleep specialists recommend that you get between 7 and 9 hours of sleep per night. Unfortunately however, 1 in 3 adults in the United States does not get enough sleep. One of the ways to get a better night’s sleep is to use your bed primarily for sleeping- not watching television or catching up on social media. The blue light emitted from your phone, tablet or TV is known to suppress melatonin. Your body produces melatonin as a way to help you fall and stay asleep. By suppressing melatonin production, it is likely you will not get restful sleep. This lack of restful sleep can lead to other health problems including diabetes and migraines. Turn your bedroom into a technology-free zone by leaving your electronic devices, outside your room.
Doing this in college may have been fun, but it is time to nip all-nighters in the bud. As we already discussed above, your body needs sleep. One of the things that happens when you sleep is that your body is able to repair and heal itself properly from all the stress it undergoes during the day. Staying up all night slows down this process and can lead to other health issues.
Create a bedtime routine
Creating a bedtime routine prepares your body and cues your brain that it is time to go to bed. It doesn’t have to be elaborate. Here’s a simple bedtime routine suggestion.
- Shut off all electronic devices and turn off all the lights in the house you are not using.
- Wash your face.
- Brush your teeth and floss if you need to.
- Change into your pajamas.
- Lay out your work clothes for the next day.
- Read 5 pages of your favorite novel/book.
- Close your eyes and visualize how successful and productive the next day will be.
Avoid caffeine, eating and drinking before bed
The reason are obvious here. Caffeine is already notorious for impeding your sleep. Eating and drinking before bed not only leaves you with uncomfortable heartburn in the morning; it also interferes with your circadian rhythm– your body’s internal clock- and prevents you from sleeping well.
Engage in at least 30 minutes of physical activity per day
Sitting at your desk all day is linked with increased heart disease and death. It does not matter which activity you choose- the point is to get your body moving somehow. Walk, run, dance – do whatever you find exciting.
Take a multivitamin
You can get most of your vitamins and minerals by being intentional about your diet. However, it never hurts to take multivitamin supplements on a daily basis to give your body a boost.
Drink more water
Although there is no official recommendation on how much water you should drink per day, it is helpful if you can get at drink half a gallon of water everyday. The benefits of water are numerous and include helping you have easier bowel movements to helping your brain stay healthy.
Eat 2-3 servings of fruits and vegetables
A lot of essential vitamins and minerals are found in fruits and vegetables. Eating 2-3 servings of fruits and vegetables per day will supply your body with the vitamins and minerals it needs to function properly.
Take 10-20 minutes to de-stress after each day
This is essential for your mental health. Life and work are full of stressors that impact your mental health. Taking just 10 to 20 minutes to de-stress is an excellent practice that helps you with gaining perspective and becoming self-aware of your feelings regarding what happened that day. Becoming self-aware is a powerful tool on the journey to becoming emotionally intelligent and mentally healthy.
No matter which city you live in, there is likely some type of nature you can enjoy each day. A walk in the park, by the ocean or even a short walk through the mountains helps with meeting your physical activity quota for the day. It will also impact your mental health positively.
Simple daily wellness habits
And those are ten simple daily habits you can include in your routine to promote your overall wellness. Are there any other daily habits you enjoy? If you found this post helpful, consider sharing it with someone else who’s on the journey to wellness.