2021 is finishing up, and it’s the perfect time to evaluate your health and lifestyle to decide what changes you want to make in the New Year. The past two years have been challenging for nearly everyone, and many of us have found our normal routines interrupted. Even though this may have been difficult, many people have found it was a blessing in disguise.
People worldwide have had epiphanies about their relationships, health, and the meaning they want to create in their lives. Unfortunately, we’ve also fallen into some bad habits due to a loss of our normal routines.
Here are five ways to move into the new normal with habits that support your mental and physical wellbeing.
1. Fix Your Sleep Schedule
Our circadian rhythms affect sleep, appetite, mood, and more; they are governed by our brain stem and can be thrown out of whack by new routines (or lack of a routine). If your circadian rhythms are off, you may find yourself struggling more with anxiety, mood swings, or sleepiness. Not getting enough sleep even messes with the hormones that control appetite, and sleep-deprived people tend to weigh more than those who get healthy sleep.
Now that the worst of the pandemic is passed, you may be returning to the office or other normal activities. If you let your sleep schedule go by the wayside the last couple of years, like many Americans, this can be a rough adjustment.
To fix your sleep schedule, doctors recommend trying to go to sleep half an hour earlier than usual for a few nights, then move your bedtime half an hour earlier again until it’s where you want it to be. Blue light from TVs, laptops, and phones wakes up your brain and can make it hard to fall asleep and reach deep sleep. Avoiding these devices for at least two hours before bedtime will let your brain know that it’s time to wind down for the night. If you read before bed, consider trying an amber-colored lightbulb or wearing amber-tinted glasses. The amber color mimics the natural light around sunset.
Your circadian rhythms depend on many natural signals to adjust themselves. In addition to dim light in the evening, they also respond to bright light in the morning. Getting bright sunlight or using a UV lamp after waking up will signal your brain that it’s morning and help you feel more awake. Eating regularly throughout the day will also give your brain clues about what it’s supposed to be doing when. Your eating schedule can help your brain prepare for bed at the right time.
2. Find Ways to Give Back
There are many people in need right now, and if you have the means, giving back can be good for you and your community. Whatever you have to give, whether your time spent volunteering, donating your blood, or giving money, will be appreciated. Studies have shown that community-mindedness and volunteer work can decrease anxiety and depression and increase feelings of wellbeing and self-worth. If you have missed being a part of the group activities you participated in before covid, volunteering is a great way to find a new community.
Working with those who are less fortunate than you can also inspire gratitude. Several studies have shown that gratitude is associated with less anxiety and depression. Try keeping a gratitude journal every day. This practice may inspire you to give back even more.
3. Set Limits on Your Digital Life
News has happened fast the last couple of years, and there were times when it felt necessary to keep up with every change. Now that things have slowed down a bit, it’s a good time to rethink the compulsive news checking you do throughout the day. The internet has benefits, but it can also be a huge source of stress. Limiting the time you spend scrolling can decrease anxiety and depression, help you sleep better, and improve your outlook on life.
A good way to do this is to set aside time once a day (or better yet, twice a week) to look at the news or other potentially stressful content (like social media). When your designated time is over, put your phone down and do something else. It can be helpful to set a timer. You might be surprised by how much better you feel and how much more you accomplish when you aren’t constantly reaching for your phone.
4. Continue Your Favorite Hobbies
One of the bright sides of the pandemic was time to learn new things and explore our passions. If you found a hobby or passion during the pandemic, don’t let it go now that you are back to work or school. Making time each week to do something that gives you joy will benefit your mental and physical health.
Stress is the architect of most health problems, so stress-relieving activities are vital to our long-term wellbeing. Finding a good balance between responsibilities and pleasures is the key to wellness.
5. Don’t Forget to Exercise
In the chaos of the last year, you may have let your exercise routine lapse. If so, don’t worry; you can pick it back up again and start making progress right away. It only takes 8 to 12 weeks to see results from an exercise program. “Results” means measurable results like lowered resting heart rate from aerobic exercise or bigger muscles from strength training. Aim for three thirty-minute sessions three times a week to start.
You’ll also notice subjective results right away. After your first two weeks on an exercise program, you might notice you have more energy, sleep better, and feel less anxious. Since moderate physical activity is relaxing, it can help prevent stress-related conditions like chronic inflammation and cardiovascular problems.
Holistic Healthcare in Tennessee
At Stanlick Chiropractic, we use spinal adjustment to regulate the nervous system and promote whole-body wellness. In addition to seeking care for injuries, many of our clients come to us for preventative healthcare. Make a consultation today to discover how chiropractic care can help you stay healthy in 2022.