When’s the last time you got a solid 8 hours of interrupted sleep? Do you lay in bed on your phone scrolling through social media only to hit the snooze button in the morning? Have you noticed that you procrastinate more often or lack the energy to make it through the day? These could all be signs that your daily routine and habits are impacting your overall health and wellness.
These days, there’s so much going on in life.
From work and school to managing the kids and meeting deadlines at work, it’s no wonder people are experiencing increased levels of stress. Add to that the ongoing pressures of living through a pandemic, and it’s easy to see why healthy habits sometimes take a back seat. It can be overwhelming trying to manage all this chaos while also taking care of yourself.
The good news is you don’t have to go on an extreme diet or delete all of your social media accounts to create a healthy daily routine. Instead, you have the power to improve your wellness by committing to small, realistic changes that can add up in BIG ways! Here are a few tips our experts at TMS & Brain Health recommend that can improve your mood and help strike balance within your daily routine.
Get Enough Sleep
Easier said than done, right? Not if you plan for it.
Determining how many hours of sleep you need to function can take some time. But once you determine this number, whether it’s closer to 7 hours or 9, you can plan your bedtime and wake-up time. Then, try to stick to this schedule the best you can – even on the weekends.
If consistency isn’t your issue as much as falling asleep, make sure you practice good sleep hygiene. This might mean developing a nightly routine to follow that includes things like meditation and unplugging from technology. Your nighttime habits impact your mental state, sleep quality, and how you feel the next day so be sure to make them a priority.
This one’s pretty simple – drink water!
To start your day and nutrition habits on the right foot, drink some water as soon as you wake up and aim to drink half of your body weight in ounces of water each day. When there isn’t enough fluid in your body, it tells your brain it needs more fuel (food), which is why we often crave sugary foods when feeling dehydrated. But, of course, with a diet high in sugar and processed foods, you’re just fueling the vicious cycle of more cravings and mood swings.
Mindful meditation is all about becoming conscious of what’s happening around and within you at any given moment. Even a few moments of mindful meditation can help you become more aware of your thoughts, feelings, bodily sensations, and state of mind. It’s also very effective in helping to relieve stress since it is a proven method for soothing the body and slowing down the brain. The great thing about working mindful meditation into your daily routine is that you can do it at any time – you can even do it while you walk outside or sit at your desk at work. Take a few moments to be present each day.
For some, exercising in the morning is a great way to start their day – even if it’s just a 30-minute walk. It wakes them up and helps to set the tone for an energy-filled day ahead.
For others, working out before bedtime eases stress, relieves tension, and can help them fall asleep faster and improve their sleep quality. Just be mindful not to get your heart rate up too high within a couple of hours of bedtime. Find a way to incorporate movement and activity into your daily routine…it’s OK to start small!
Nurture Your Relationships
Connecting with others is essential for everyone, even more so if you struggle with your mental health or live with mental illness. Unfortunately, it’s not always possible to connect with people – at least not face-to-face – daily, especially during these times. But connecting with family, friends, and neighbors as often as possible will improve your mood and reinforce your support network and meaningful relationships.
Prioritizing your mental wellness is the first step in creating a healthy daily routine. If you or someone you love is struggling day after day, don’t hesitate to reach out for support. There are many effective therapies from telemedicine and therapy to TMS, and Ketamine that can help you move forward. We offer individualized treatments that work. Start your journey to a better routine and improved mental wellness today.