A lot of people feel like they need to do complete resets in order to improve mental health. Social media detoxes, new workout plans, better sleep schedules, and a strict morning routine, ideally all at once, are the changes pushed upon those struggling with mental health issues. When you frame change that way, it can start to feel less meaningful. An all-or-nothing approach is not always the answer, and it can actually put more pressure on people who already feel overwhelmed. 

Research suggests that lasting behavioral change occurs when you perform small, repeatable actions instead of a sweeping transformation. This is where micro habits enter the equation. We are talking about things that take five minutes or less to complete and help reduce stress, regulate emotions, and help you gain a greater sense of control. You can manage them easily and fit them into your daily routine. Consider the following gentle and doable micro habits to help get you started on a better mental health journey. 

Move Your Body In A Way That Feels Fun

Want to feel better and quickly improve your mood? Movement is the easiest way to achieve that, and you don’t have to engage in hours of physical activity to do so. Even in short bursts, physical activity helps improve circulation and signals safety to the nervous system. It even prompts the release of feel-good neurotransmitters like serotonin and dopamine. Find a way to move your body that makes you happy, be it a dance class, Zumba in the park, or a game of tag with your child. You can even dance for one song in your living room and take a break to stretch. Those five minutes of activity do more for your mental health than you realize. 

Use Temperature And Ritual As A Reset

Believe it or not, small sensory shifts can be very powerful. When your thoughts are tangled or your stress response is activated, you notice changes in the body. Bringing yourself into the present moment can help you anchor yourself and avoid spiraling out of control. For some people, that reset comes through a simple change of temperature at the end of a shower. Perhaps you turn your shower to cold water in the last 20 seconds right before you are done. That can help reset the mind, in addition to a long list of other benefits. If cold water does not appeal to you, a brief step outside for fresh air, splashing cold water on your face, or placing your hand on your heart to take a few deep breaths may do the trick. The goal is to ground yourself in your body through a physical change to gain a mindful reset. 

Put Your Thoughts On Paper

A crowded mind can cause you to engage in unhealthy habits, such as doom scrolling or snacking. Whether you know it or not, you are doing something to distract yourself from the discomfort. A brief journaling session is a great way to release all of that tension. Do not push thoughts away; rather, give yourself the opportunity to let them move freely through you and onto the page. Set a timer for five minutes and just write freely without structure. You do not have to sound insightful because the purpose of this exercise is to give those swirling thoughts a place to land. Moving them out of your head and onto the page can give your nervous system the space it needs to settle down. 

Return To Your Comfort Rituals

When stress levels are high, it can feel grounding to do something familiar. Perhaps you rewatch a clip from your favorite show, listen to an album you love, or reread a chapter of a book that inspired you. Even if it seems small, predictability can calm the nervous system. There is a reason that certain songs, stories, or shows become comfort picks. The brain already knows what happens next, which reduces the cognitive load and creates a sense of safety. If your thoughts feel heavy or overwhelming, that steadiness matters a great deal. Keep a short list of things that comfort you on your phone. That way, you can easily access things that calm your mind in moments of stress or anxiety.

Build Micro-Moments Of Connection

There is great power in connecting with others, pets, toys, etc. Connection is protective for your mental health, but it doesn’t have to be time-consuming or elaborate. Brief moments count, too! Take a second to focus on an interaction, making full eye contact during a conversation or playing with your pet. Put your phone away and share a few undistracted minutes with a loved one to help shift your nervous system out of the fight-or-flight response and into a more regulated state.

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The world is filled with never-ending distractions. From the supercomputer in your pocket to pings from the group chat and worries about world events, any little thing can break your concentration. A distraction-filled environment is merely one element that stands in the way of your ability to concentrate, but your feelings also influence your focusing abilities. 

In order to maintain focus, you have to take care of your mental space and physical body. If you want to power through your work day with ease, make an effort to institute healthy habits that help improve productivity. For example, listening to bodily cues can help you from becoming distracted. If you are hungry, stressed, anxious, or tired from the night before, you will have a difficult time focusing. Managing these causes of your inability to focus can often help you resolve the issue. If you need more assistance focusing, the following tips should be of great help. 

Meditate

Meditation is a mindfulness practice that can take years to master, but practice makes perfect. Meditation demands concentration, and scientific experiments agree that it may help improve cognition. One study found that people who meditated regularly were less likely to engage in “mind-wandering,” and they were generally happier. Another study found that students who meditated for 20 minutes per day performed better on cognitive tests.

Establish A To-Do List

To-do lists are not just for parents with five children; rather, everyone can benefit from them. They help prioritize what tasks you need to complete first, while also serving as a record of the loose ends. Incomplete work can eat away at your concentration, so having to complete your tasks can help you stay focused. Researchers note that this stems from the Zeigarnik Effect, which was explored in a 2011 study. Participants who could plan their work and complete tasks one by one were more likely to stay focused, compared to those who went from task to task without completing them. 

Schedule Short Breaks

Trying to work through the entire day without a break is a fool’s errand. Everyone experiences dips in focus or succumbs to distractions because the brain is always alert. Taking short breaks throughout your day can help you return to your tasks with more focus and efficiency. Therapists suggest taking time-limited springs, which involve focusing on a task for 25 minutes and breaking for five minutes. You can also try to focus for 90 minutes and take a break for 10 minutes. Try to see what benefits your work most!

Put A Lock On Social Media

For many people, the idea of taking a break from work involves checking social media. The thing about social media is that it ropes you in and keeps you coming back after break time has concluded. If you struggle with putting your phone down, consider putting an app that blocks social media. Several apps work for your phone, tablet, or computer. Some of these apps can also put blocks on other distracting programs like games, YouTube, Netflix, text messages, and more. 

Get Sufficient Sleep

Surveys indicate that most American adults do not get enough sleep every night. A few nights of minimal sleep is completely normal, but insufficient sleep most nights of the week can negatively impact your short- and long-term memory. Waking up tired can affect your ability to concentrate as well. Ideally, adults between the ages of 18 and 60 should sleep seven or more hours per night. To help encourage healthier sleep, try to avoid caffeinated beverages after lunch, switch off electronic devices one hour before bedtime, keep the bedroom cool and quiet, and take time to wind down. 

Eat Foods That Boost Cognitive Function

What you put in your body can influence your ability to focus, as various nutrients can improve brain and body functions. For example, many people eat sugary treats in hopes of boosting focus, but they end up crashing shortly after. Simple carbs and refined sugars lead to a quick burst of energy, followed by serious fatigue. Although caffeine from a cup of coffee has been shown to help mental function and concentration, too much coffee can lead to anxious or jittery feelings, which get in the way of your focusing abilities. To improve your focus, include more fruits and vegetables at meals and snacks, and choose nuts, seeds, whole grains, and lean protein sources for major meals. 

Create A Distraction-Free Environment

Your work zone is unique to you. Some people require a neatly organized space, while others prefer clutter and background music. Some people can only get in the right headspace if their desks have photos of loved ones or personal mementos. There is no right way to set up a space for a get-things-done environment. Find what works best for your productivity and create that space, even if it means investing time and energy into it. Consider sights, sounds, and temperature of your environment and then build what’s suitable for you.

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A new poll from the American Psychiatric Association (APA) suggests that a dark cloud of stress is looming over the upcoming holiday season. Americans are sweating about the economy, so the stress is more amplified than in years past. The most recent Healthy Minds poll from the APA is just one out of a series of polls to track public sentiment on mental health issues year round. 

The latest results come from online interviews that the APA conducted. These interviews took place over two days (November 4th & 5th, 2025), and included more than 2,200 adults. There was a margin of error plus or minus two percentage points for these interviews. 

What Is The Biggest Overall Concern?

After analyzing the interviews, researchers found that 75% of all respondents stated that they are very or somewhat anxious about the economy. Close behind that number one concern was healthcare, with 71% saying that they are somewhat or very anxious about that. When the respondents were specifically asked about the upcoming holidays, 41% stated they anticipate more seasonal stress this year compared to years past. That percentage is a significant increase since 2024, which had 28%, and 2023, which had 23%. 

The report suggests that 48% of participants were most worried about missing a loved one or experiencing grief. About 46% of participants expressed worry about affording holiday gifts. Researchers noted that one-third of the participants cited concerns about family dynamics or feeling lonely. The poll concluded that one in five participants said that end-of-year holidays have a negative impact on their mental health. 

There Is A Bright Side

Nearly 50% of the participants said that the holiday season is a generally positive experience for their mental health. The experience of seeing family and friends, eating delicious food, and giving and receiving gifts were among the top activities participants looked forward to the most. And even though some people dread the holiday season, which can come with some level of stress, it is a time for familial connections, fun, and fellowship. Make the holiday season something to look forward to. After all, research shows that being future-oriented is positive for your mental health. 

These Results Do Not Surprise Experts

Mental health experts note that anxiety is one of the most commonly-experienced conditions for adults in the United States. For this reason, the results of the poll are not surprising. Political stress, toxic news cycles, and comparing oneself to unrealistic depictions seen on social media are just a few common causes of anxiety. Additionally, more people feel more comfortable now reporting their experience with anxiety, which also explains the increase in numbers from previous years. 

Holiday-induced anxiety can creep up around this time of year, regardless of whatever else is happening. Anxiety tends to show up subtly and may reveal itself through irritability, difficulty concentrating, or tension in the body. Those symptoms occur long before it becomes overwhelming. 

Can You Manage Holiday Stress? 

The best thing to do if you experience holiday stress is to ask for help. By seeking support from your family members or friends, you can help delegate tasks and lighten your emotional load. It’s also important to simplify your to-do list, as differentiating between necessary obligations and optional tasks can free up some time. Practice gratitude because that’s what the holiday season is truly about. People with regular gratitude practices, such as writing in a gratitude journal, tend to experience more positive physical and emotional benefits. Lastly, if anxiety is too intense or long-lasting, consider professional support. You do not need to tackle it alone, and even the act of seeking help tends to lift a little weight off your shoulders.

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This is a wonderful, vibrant, and flavorful way to enjoy raw zucchini noodles. It combines the creaminess of avocado pesto with the textural crunch of zucchinie noodles. Is it a meal? Yes, but it is also as nourishing as it is delicious. Spice up your dinner routine and get away from salads by making this incredibly easy raw vegan entree. As you’ll see when you make it, the ingredients and steps are quite simple. You don’t need to overcomplicate recipes; rather, you just need quality ingredients.

The raw vegan world celebrates zucchini noodles and the majesty of the spiralizer. They are quite versatile and give you the feeling of indulging in spaghetti, only you don’t feel that common feeling of bloating and digestive discomfort that can result after eating a giant bowl of pasta. A bowl of zoodles covered in a creamy pesto is also a great introductory meal into the raw vegan world. The fresh basil and garlicky undertones come together beautiful in the beautiful pesto. Now, the pesto calls for raw walnuts, but if you enjoy the classic flavor of pine nuts in pesto, you can obtain raw pine nuts. Just keep in mind that pine nuts can be quite expensive, while raw walnuts are a much more affordable option.

The vibrant green pesto is a glorious celebration of fresh ingredients. Make sure to add nutritional yeast to achieve that signature cheesy flavor you know and expect from pesto. Fancy a bit of spice to your pesto? Feel free to add red pepper flakes! Love this recipe? Let us know in the comments or tag us on social media when you make the recipe.

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If you let summer end without making these creamy peach pops, then you didn’t fully live this summer. Peach popsicles are a great summer dessert for the entire family to enjoy. They utilize fresh peaches, which have a lovely natural sweetness and subtle tartness. Just make sure the peaches are not overripe, or else you may have some questionably flavored peach pops. Think of these like healthier versions of creamsicles, in that they are free of dyes, added sugars, and preservatives.

The homemade almond milk is the creamy element, so make sure that you have that prepped and ready to go before you start blending the peaches. You’ll also need to acquire popsicle molds if you don’t already own them. You may not know which molds to get, but we encourage you to buy the silicone molds. Some of these molds already have the included tops so that you do not have to purchase popsicle sticks. Plus, these molds do not crack when you try to remove the peach pops from them. Just run them under a little warm water and they’ll pop right out!

If you want to get a little fancy, feel free to add some fresh peach slices to the popsicle molds. That will add another level of flavor and texture to these already delicious peach pops. If you like this recipe and want to see more like it, make sure to leave a comment or shout out the recipe on social media. We love to see when people make the recipes we post!

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If you are on a weight loss journey, you have probably heard of Ozempic, Wegovy, Mounjaro, or other diabetes drugs that people use to lose weight. Recently, however, Ozempic is under legal and medical scrutiny. The once-promoted breakthrough shortcut weight loss drug is currently facing over $2 billion in lawsuits in the United States. Patients have reported severe side effects, ranging from vision loss to stomach paralysis.

Why Is Ozempic Facing Lawsuits?

The glucagon-like peptide-1 (GLP-1) receptor agonist was originally designed for diabetics. It skyrocketed to fame when celebrities and influencers began using it to lose weight. Before long, social media feeds revealed before and after shots, which increased the demand worldwide. Unfortunately, folks, you sometimes have to pay the price if you want to lose weight by using a medical shortcut. 

According to some sources, there are more than 1,200 GLP-1 lawsuits. They have been consolidated into multi-district litigation in the Eastern district of Pennsylvania. Reports suggest that patients are suing after experiencing gastroparesis (stomach paralysis), vomiting, vision problems, and other complications after using Ozempic. People are alleging that Novo Nordisk, a pharmaceutical company, failed to provide adequate warnings about these potential adverse side effects. 

What Does Novo Nordisk Have To Say?

Plaintiffs argue that the company failed to disclose risks, especially when used for weight loss. Novo Nordisk continues to deny any wrongdoing, stating Ozempic is a safe drug when used as directed. It claims that Ozempic is approved by the US Food and Drug Administration (FDA) for diabetes only. Additionally, Noro Nordish claims that the labels already warn about gastrointestinal side effects. The company argues that using Ozempic specifically for weight loss use has exploded beyond its scope due to social media hype. 

All of that said, legal experts suggest that the $2 billion lawsuits could be the tip of the iceberg. Now, it is true that not all users experience side effects. Many people have used Ozempic to lose weight successfully without issues. Health experts warn that the drug’s short-term gains may come with long-term risks, though. 

Doctoral Advice For Current Users

It is true that not all users face severe side effects, or any for that matter. Many people have reported successful weight loss without major issues or complications. It is true that you can experience side effects after you stop using GLP-1 drugs, such as Ozempic, but that is the body’s transition away from the drug. The lawsuits toward Ozempic are for people actively using the drug to lose weight. 

Health experts warn that short-term gains may come with long-term health risks. Doctors recommend that people already using Ozempic should:

• Report persistent nausea, vomiting, or changes in vision
• Schedule regular check-ups for gut health and vision
• Consider lifestyle-based weight loss methods that are much safer with no side effects and beneficial long-term results. 

The Takeaway

The reality is that Ozempic is not the magic weight loss wand people can wave and reap unimaginable results. It is much safe and more beneficial to the body to go the natural route, such as the Full Body Cleanse. This Dherbs cleanse provides people with a plan that can help set them up for success. The herbal supplements are 100% natural and free of additives. Accompanied by a raw vegan diet, the Full Body Cleanse is designed to cleanse the body of impurities and improve the function of the body’s major organs and systems.

If you use Ozempic, it’s like receiving a fish from a fisherman. With the Full Body Cleanse, you learn to fish, and that will only benefit you in the long run.

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It’s safe to say that people are more connected than ever in our digitally driven world. Just because people can connect digitally in seconds, does that mean that they are making meaningful, social connections on a regular basis? Now is the time to create a supportive social network, both digitally and in-person. In this article, we delve into the concept of social health and different practical strategies that help foster social engagement to achieve holistic wellness. 

What Is Social Health? 

As much as you do not want to believe it, social health is an essential part of your overall well-being. Often referred to as social wellness, social health relates to the connection and need for community. Most people achieve this through relationships with family and friends. It’s the sense of belonging that comes from connecting with these groups of like-minded people who support, value, and love you. In simpler terms, social health comes from the relationships you build with others and the connection those relationships provide.

Social health is supported by five pillars, all of which work to keep the structure (your well-being) intact. We’ll detail them below:

• Communication skills: The ability to communicate clearly is paramount to build healthy social interactions. If you can communicate effectively, you can express your thoughts and feelings. You can also listen actively and understand where others are coming from, a practice that fosters great social connections. 
• Quality of relationships: Your goal should not be to have as many social connections as possible. It’s about quality, not quantity. The quality relationships are the ones in which you feel safe, heard, seen, and completely understood. These relationships are the ones that enhance your health. 
• Ecosystem of social support: It’s very common for people to rely on different support systems to navigate life’s more difficult challenges. These support systems essentially form an ecosystem of strong connections, in which you can find guidance, reassurances, and companionship. You often become more resilient with the people around you in these ecosystems. 
• The role of community engagement: Humans are social creatures, which explains the joy you receive when you are part of a strong community. Being a community member gives you the assurance that you are part of something larger than yourself. 
• Boundaries and self-care: Without healthy boundaries, you cannot foster optimal social health. You have to know when to say no, and understand that your social network will respect your decision. Boundaries help ensure that your limits are respected by peers and that helps create a healthier, stronger social life.

The Benefits Of Strong Social Health

It is clear that social health plays a role in helping individuals create more meaningful lives. There are numerous benefits to having a strong social support system, from your mental health to physical well-being. Read on to learn more about them: 

• Social support offers comfort, or a sense of belonging, that helps boost self-esteem and confidence. 
• Supportive relationships not only positively impact your productivity levels, but also enhance accountability. 
• Strong social networks tend to help people handle stress more effectively and reduce the likelihood of experiencing anxiety and depression. 
• Social support works to keep mental health in check and may increase productivity. 
• Leveraging social support can lead to an overall more fulfilling life and enjoyable experiences. 
• Belonging to supportive social circles can improve both mental and physical health. 
• It’s possible for individuals to experience a reduced risk of chronic illnesses and stronger immune function when they have strong social connections. 

Integrating Social Health Into Your Daily Life

As detailed in the previous bullet points, it is clear that maintaining social health benefits you in numerous ways. Unfortunately, it is often easier said than done, especially considering the modern reliance on digital technology. Yes, technology can enhance connectivity, but it also can promote isolation and detract from social health. The constant accessibility can blur the line between work and real life, which can lead to burnouts or strained relationships. 

Social media tends to foster feelings of inadequacy, not empowerment. Navigating the social media landscape can be very tricky, which is why online interactions are often less meaningful and supportive than offline interactions. If you want to meet your social health needs in the real world, focus on ways to connect with others in meaningful ways. Join a community wellness environment, attend social events, prioritize face-to-face interactions, and set boundaries with technology. Do all of those things and more and you’ll be well on your way to experiencing better social health.

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June is Pride Month, and it’s dedicated to celebrating the work of LGBTQIA+ activists who have changed the world. The gatherings that take place over the course of the month allow LGBTQIA+ individuals to celebrate who they are, and who they are proud to be. By going to Pride events, the community gets to celebrate who they are and who they love. The welcoming and accepting nature of these events relieves any person of fear they might otherwise experience in the world. 

What Is Pride Month?

Dedicated to uplifting LGBTQIA+ voices, Pride Month celebrates LGBTQIA+ rights and culture. Throughout the month, there are many celebrations that take place, including parades, protests, live theater, memorials, drag performances, and more. Additionally, there are many celebrations of life that commemorate members of the community who lost their lives to HIV/AIDS. Part of the month is about political activism, while the other part focuses on celebrating the LGBTQIA+ community and the victories it has achieved over the years. 

Why Is June Pride Month?

Early in the morning on June 28th, 1969, police raided the Stonewall Inn, a gay bar in New York’s Greenwich village. Officers started hauling patrons outside and tensions escalated quickly. Patrons resisted arrest and a large crowd of bystanders began throwing coins, bottles, and other things at the officers. Fed up by the harassment by authorities, New York’s gay community broke out in neighborhood riots that lasted three days. 

The uprising served as somewhat of a catalyst for an emerging gay rights movement. For example, the Gay Liberation Front and the Gay Activists Alliance formed after the historic event. These organizations modeled themselves after the civil rights and women’s rights movements. Members of the organizations held protests, met with political leaders, and interrupted public meetings to hold leaders accountable. One year after the Stonewall riots, the nation’s first Gay Pride marches took place. 

What does LGBTQIA+ Stand For?

LGBTQIA+ is an inclusive term that includes people of all genders and sexualities. The acronym stands for lesbian, gay, bisexual, transgender, questioning, queer, intersex, asexual, pansexual, and allies. Each letter may stand for a specific group of people, but the term encompasses the entire spectrum of gender fluidity and sexual identities. Queer is an umbrella term for non-straight people, while intersex refers to those whose sex does not have a clear definition because of hormonal, genetic, or biological differences. 

Where Did Pride Come From?

According to historical accounts, many people credit Brenda Howard as being the “Mother of Pride.” She organized the first Pride parade to commemorate the one-year anniversary of the Stonewall uprising. 

Where Did the Rainbow Flag Originate?

The rainbow flag, created by artist Gilbert Baker in 1978, is a commonly used symbol of LGBTQIA+ ride. Harvey Milk, one of the first openly gay elected officials in the U.S., commissioned Baker to make a flag for the city’s upcoming Pride celebrations. Baker, a prominent gay rights activist, used the stripes on the American flag as inspiration, but used the rainbow to include the many groups within the gay community. Many people don’t know that each color of the flag has its own meaning. Red symbolizes life, orange is healing, yellow is sunshine, green is nature, blue is harmony, and purple is spirit. The original eight-color flag included hot pink and turquoise. The former represented sex, while the latter represented magic and art. 

Pride events welcome allies from outside the LGBTQIA+ community. There are many opportunities to show support, observe, listen, and learn more about Pride during the month of June. See what your community has to offer via social media, news outlets, and more. Happy Pride Month!

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Resources for improving mental health are abundant. From in-person therapy sessions to calming apps on your phone, there is no shortage of mental health tools, many of which are free. Mental health is more than just a buzzword, though. It is about the functionality of the brain and everything that impacts it. Many factors influence your mental health, such as genetics, family history, and life experiences. 

Although you may not have full control over the hand you’re dealt, you can influence many other aspects of your mental health. Your ability to improve your mental health can help you maintain a more even-keeled mental state. 

Why Is Mental Health So Important?

Whether it’s the way you handle stress, relate to others, or make choices, your mental health influences a lot. Caring for your mental health can help:

• Clarify your thinking
• Reduce anxiety
• Improve your mood
• Enhance self-esteem, confidence, and self-worth
• Deepen relationships

By nurturing your mental health, you can also help manage mental health conditions that are worsened by anxiety and stress. This nourishment also helps you perceive the world through a clearer lens and helps you handle things that life throws at you. Continue reading to learn about daily habits that can boost your mental health. 

Reduce Social Media Engagement

When you constantly consume information about other people’s lives, you compare your own experience to theirs, whether you know it or not. This can promote feelings of low self-worth and self-esteem, both of which fuel depression and anxiety. To spend less time on social media, try to keep your phone in a drawer or outside your bedroom while you’re in bed. Turn off social media notifications, so you are not prompted to check it every time you get a “bing.”

Move Your Body On Your Own Terms

There is no denying that regular exercise benefits mental health and brain function. Scientific studies have proven that exercise can elevate mood, relieve stress, and help manage symptoms of depression and anxiety. Not everybody exercises or moves their body in the same way, though. That’s why you have to move on your own terms, be it in a Zumba or Pilates class, boxing boot camp, walk around the neighborhood, or gardening in the backyard. There are many fun physical activities that you can do outside the gym. Take stretch breaks every hour during work or go on a family hike! You do not need a vigorous workout in the gym to support mental health. 

Get Restful Sleep

Sleep is the body’s natural way of rejuvenating itself. In fact, sleep is a nonnegotiable element of physical and mental health. According to an American Psychological Association (APA) report from 2023, sleep deprivation makes people more anxious and less happy. Sleep is vital, but the quality matters even more. Disrupted sleep can worsen mental health symptoms. To ensure that you get quality sleep, start with these habits:

• Make your bedroom quiet, clutter-free, and relaxing
• Try to keep the temperature in your bedroom between 60ºF and 65ºF
• Avoid caffeinated beverages after 3 p.m.
• Try to wake up and go to bed at the same time every day

Know When To Take It Easy

It’s very possible that on a difficult day, you may not have the energy to do anything. That can make you feel even worse about yourself, but sometimes you have to allow yourself a day to take it easy. Turn to compassion and find accessible strategies, for example: 

• Engage in breath work, even if only for a few minutes
• Take a bath or long shower
• Give yourself permission to rest
• Avoid snacking on processed foods, such as chips, cookies, and candy

Spend Time In The Sun

Not only is the sun a great source of vitamin D, but studies show that spending time in the sun can improve attitude and mood. You do not have to spend your entire day in the sun, so don’t worry about frying like an egg. Experts suggest five minutes of uninterrupted blue skies per day to benefit the mind and heart. You do not just have to stand in the sun; rather, you can take a short walk, exercise outside, eat lunch at a park, open a window near your desk, or take a phone call outside. 

Savor Nutrient-Dense Foods

There are certain foods that detract from mental health, but there are also foods that support it. Dietitians encourage people to focus on foods that contain mood-boosting nutrients, some of which are: 

• Whole grains
• Beans
• Bananas
• Berries
• Omega-3s

Drinking plenty of water throughout the day can also help you avoid dehydration, which actually denies your brain and body the nutrients necessary for optimal function. Alcohol, caffeine, refined carbs, and added sugars can actually worsen anxiety, so limit your consumption of those foods. 

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On average, a person spends one-third of their life sleeping, equating to an average of 26 years. What’s even more impressive is that a person spends an average seven years trying to get to sleep during their lifetime. What is so special about sleep and why is it integral to your overall health? Additionally, are there nighttime habits that negatively impact your sleep, or make it harder to fall asleep? 

Sleep impacts how well you focus during the day and can influence what you eat, how you think, and more. Trying to reduce the amount you sleep in order to get more things done in the day is ill-advised. Short sleepers (those who sleep minimal hours per night) make up about one to three percent of the population. The rest of you who want to sleep less are only putting your health in jeopardy. 

There are many things you can do at night for better sleep, but what about the things you shouldn’t do? If your sleep is suffering, one of the following habits could be to blame. Sleep experts want you to avoid these common habits that interfere with your sleep. 

Drinking Alcohol

It’s true that a glass of wine or cocktail before bed can help you doze off faster. Nervous system specialists agree that alcohol can negatively affect overall sleep quality. Alcohol can make you feel like you are getting deeper sleep, but it causes problems with sleep architecture. Sleep experts explain that alcohol primarily affects the second half of sleep, so you spend less time in REM sleep. Alcohol also has diuretic properties, so it can cause you to wake up and use the restroom in the middle of the night. 

Delaying Bedtime

It’s common to have a night when your bedtime is later than usual. Perhaps you went to see a movie, concert, hung out late with friends, or you wanted to catch one more episode of a new series. The urge to stay up late and put off bedtime is sometimes referred to as “revenge bedtime procrastination.” This can lead to chronic fatigue overtime, according to sleep experts. A 2014 study found that bedtime procrastination is related to general reports of insufficient sleep that extend beyond self-regulation. Basically, you just have to go to bed at a reasonable hour and your morning self will appreciate it. 

Getting Into Bed Before You Are Ready For Sleep

Sleep experts explain that the optimal time to get into bed is when you are ready to fall asleep. There is no sense in lying down before you are tired. If you cannot fall asleep, you should try again when you are really sleepy. That way, you can feel more confident in your ability to fall asleep. Just make sure you don’t do anything to get in the way of feeling tired. 

Eating A Late Dinner

It’s true that eating too close to bedtime can interfere with proper digestion, which can negatively affect sleep. Your circadian rhythm, though, loves routine, which is why it’s best to eat dinner at roughly the same time every night. Ideally, eat dinner more than three hours before your bedtime. Late-night eating can affect metabolic health and make it more difficult to stay asleep once you fall asleep. Research suggests that eating dinner at roughly the same time every night can benefit your body’s internal clock, which benefits your sleep. 

Staring At Your Screen

This should not come as a surprise, but it is a very common bedtime habit. Scrolling through social media, watching YouTube videos, or streaming a movie or show on your laptop before bed can affect circadian rhythm and melatonin production, due to the blue light that screens give off. If you experience difficulty falling asleep and have a screen habit in bed, try to ditch the screen and opt for a book instead. Sleep experts suggest avoiding screens for at least one hour before you go to bed to ready your brain and body for sleep. 

Cranking The Heat

According to sleep studies, the optimal bedroom temperature for high-quality sleep is about 65-68 degrees Fahrenheit. The body temperature naturally dips just a little when you get ready for bed, so a warm bedroom is not ideal for sleep. Heat exposure ultimately decreases REM sleep and slow wave sleep, in addition to increasing nighttime wakings. Depending on the time of year, you will have to adjust your thermostat or open up windows to set the stage for a somewhat chilly sleep environment.

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