The Power Of Sleep
his is the recommended amount of nightly rest for most adults to effectively regulate mood and improve brain function.
What is 7 to 9 hours?
Engaging in just 30 minutes of this daily can boost your mood and improve overall focus.
What is walking (or exercise)?
This form of self-care involves defining what you will and won't accept to feel safe and comfortable.
What are boundaries?
Drinking enough of this throughout the day is essential for maintaining energy levels and focus.
What is water?
This simple practice involves focusing on your breath to ground yourself during a stressful moment.
What is deep breathing?
Doing this at the same time every day helps regulate your body's natural sleep-wake cycle, leading to more energy.
What is waking up/going to bed?
Aerobic exercise is a popular coping skill because it causes your brain to release feel-good hormones known as endorphins.
What are endorphins?
An example of a healthy boundary is limiting your intake of these to manage anxiety and jitters.
What are caffeine/alcohol?
This stimulant, found in coffee and soda, can increase anxiety and disrupt sleep if consumed too late in the day.
What is caffeine?
Writing in one of these daily can help you process emotions and identify patterns in your mental health.
What is a journal?
Experts recommend taking a break from these at least 30 to 60 minutes before bed to help you fall asleep more easily.
What are screens/electronics?
Research suggests that even 10 minutes of exercise can start to change your brain for the better.
What is 10 minutes?
This term describes the result of failing to set boundaries, which can lead to emotional exhaustion.
What is burnout?
Eating meals at these regular intervals helps stabilize blood sugar and prevents "hangry" mood swings.
What are scheduled times?
This is the act of focusing on what you appreciate, which is scientifically proven to improve long-term happiness.
What is gratitude?
Poor sleep quality is known to increase these negative emotional states, which can worsen mental health conditions like depression and anxiety.
What are anxiety and irritability?
It takes an average of this many days for a new behavior, like regular exercise, to become an automatic habit.
What is 10 minutes?
Taking a break from this digital activity can reduce stress and comparison caused by "bedtime procrastination.
What is social media?
Focusing on these types of "whole" foods provides the consistent energy your brain needs to handle stress.
What is the gut?
Spending time in this outdoor environment is a "green" routine that significantly lowers cortisol levels.
What is nature?
Setting boundaries enables you to maintain a healthier work-life balance, which decreases the risk of burnout.
What is the circadian rhythm?
Exercise can help reverse the toll of aging on this cellular level in the brain.
What is the cellular level?
Setting boundaries enables you to maintain a healthier work-life balance, which decreases the risk of burnout.
What is work-life balance?
Focusing on these types of "whole" foods provides the consistent energy your brain needs to handle stress.
What is nutrient-dense food?
This term describes doing one thing at a time with full intent, rather than multitasking, to reduce mental clutter.
What is mindfulness?