It’s back to school time, and whether you’re kids are returning to school, or you’re an adult needing more daily structure, establishing simple routines for sleep, eating, and exercise are an effective way to start feeling better and performing at your best during this busy season.
Healthy sleep habits are an essential part of feeling your best. According to The National Sleep Foundation, if you are trying to create sleeping habits, try these tips to experience better sleep every night:
- Establish a sleep schedule
- Create a relaxing bedtime ritual
- Avoid napping – especially in the afternoon
- Exercise daily
- Make sure your room is cool, quiet, and dark
- Sleep with pillows and a mattress that are comfortable for you
- Get in the sun during the day, and avoid bright lights at night
- Dedicate 1 hour before going to bed to winding down
- Make your bed and room a dedicated space for sleep (no working!)
Establishing a new sleep routine using these tricks should help make getting back to school or feeling more rested a breeze!
Making a healthy diet part of your daily routine is a fast way to ensure that you feel your best and have the energy you need to power through your day. Planning your meals “is a good place to start improving your food choices” according to the CDC. Here are some guidelines to make eating healthy easy, even with a busy lifestyle:
- Have healthy snacks available at home, the office, or for your kids at school
- Make vegetables, fruits, lean proteins, whole grains, and moderate dairy products the stars of your meals (National Heart, Lung, and Blood Institute)
- Limit saturated and trans fats, sodium, and added sugar (National Heart, Lung, and Blood Institute)
- Control portion sizes – you can follow the guidelines from the American Diabetes Association
- Plan your meals to avoid last-minute, unhealthy decisions
Following these guidelines will make healthy eating for your entire family easy and delicious!
Finally, it is essential to live an active lifestyle if you want to feel your best, every day! According to the Mayo Clinic, healthy adults should perform 150 minutes of moderate aerobic exercising (i.e. walking) or 75 minutes of intense aerobic exercising (i.e. running) spread throughout the week. It is also recommended that adults strength train every major muscle group (see full list here) at least twice per week. To make exercising part of your daily habit, aim for 30 minutes of physical activity every day (Mayo Clinic). This increases a bit for children aged 5-17 – you should aim to have your kids perform moderate-to-vigorous physical activity for at least 60 minutes every day (World Health Organization). These activities include sports, swimming, playground activities, etc.
With daily routines established for sleep, eating, and exercise for your entire family, you will surely notice an improvement in mood, energy, and overall wellbeing. Try out these tips and let us know how you feel as we kick off another active school year.