By developing three
simple habits, you can improve your mental and physical health:
1. Sleep 30 minutes more each day
Increase your sleep
about 30 minutes more tonight than you did last night. Stress levels are
affected by sleep. Studies show that 90% of people do not get enough sleep.
When we do not get enough sleep, we tend to be stressed and sometimes moody.
Most people only sleep about 6 to 7 hours. However, we really need 7 to 8 hours
of sleep. Try to add an extra 30 minutes of sleep each night. If you have
trouble sleeping, try putting on some calm music and lowering the lights. This
may help get all the thoughts out of your head.
2. Stretch 30 minutes each morning
Devote 30 minutes
to stretching in the morning. If you have back pain, it is important to get up
every morning and do your stretches. Many of you might have been in a physical
therapy program at some point in your life, and you were given a home exercise
program. Where are those sheets with your exercises? I encourage you to pull
them out and do your stretches for your back first thing in the morning.
While you are doing
your stretches, you could also start working on getting in your water for the
day. Drink some water while you are doing your stretches. When the body is
tight, you can feel very tense. By increasing your flexibility, you will help
to decrease your back pain and decrease that tension. Drink your water and do
your stretches.
Stretches for your
hamstrings, quads, and lower truck would be great. Hold them for 20 to 30
seconds and repeat five times per set. Depending on the cause of your back
pain, other stretches should be included as well.
3. Stress Less
Focus on spending
30 minutes of time to reflect upon the good things in your day. Thirty minutes
to think about the things that you are grateful for. Choose 30 minutes before
you go to bed in the evenings, after work or whenever, and focus on those things
you are grateful for. Find 30 minutes where you can take a walk, get on the
treadmill or do some activity depending on your condition. Consider walking
outside and reflect upon the things that you are grateful for. This will help
to refresh and renew your mind.
Studies have shown
that people who are grateful are healthier and more successful, and have less
stress. You might want to start keeping a gratitude journal and at the end of
the day write down something today that you are grateful for. There might be
someone in your life, your spouse, your child, or your parents. You may need to
say something good to them about how they have helped you, how you love them,
how much you love them, how much you need them, what they mean to you. Use this
time to release frustration, and focus about good things.
This simple formula
is an easy path to a healthier body and mind: sleep 30 minutes more each night,
do 30 minutes of stretches in the morning, and spend 30 minutes reflecting upon
the things that you are grateful for.
That's it:
·
Sleep More
·
Stretch More
·
Stress Less
Do these three
things for three weeks, and see how you feel. If you have more positive energy,
or you feel better in any aspect, continue these habits daily.
