Updates

Tips:  Identify and eliminate stimulants that interfere with your sleep As a society we have many factors that interfere with our sleep cycles Ex. Coffee, nicotine, blue light Identify day-to-day habits that might impact your sleep and modify them Ex. Replace coffee with herbal tea after 2pm Resource:  https://www.cnn.com/2019/07/24/health/hot-baths-improve-sleep-trnd/index.html

Tips:  Cut down on time but increase the intensity If you feel like exercise is too time-consuming, try doing 20 minutes of high intensity 4 times a week Resource:  https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

Tips:  Attend local events Check your city’s event calendar or community center’s for activities such as holiday markets or free workshops. Resource:  Next-door Join Nextdoor, an app for neighborhoods where you can get local tips, buy and sell items, and more. https://nextdoor.com/

Tips:  Try engaging in a body scan as a type of meditation This involves scanning your body from head to toe to become aware of where you may be holding stress Resource:  Try the 5-4-3-2-1 Method to help calm anxious thoughts https://www.youtube.com/watch?v=30VMIEmA114

Tips:  Meal prep! Having meals readily available makes it easier to eat healthy Resource: https://food-guide.canada.ca/en/tips-for-healthy-eating/adults/#section-2

Tips:  Try tea in the morning to replace coffee Green and black tea contain less caffeine than coffee. Replacing a morning coffee with a tea is a good place to start lessening caffeine intake. Resource:  Quit Vaping by Jonathan Kopp: https://apps.apple.com/ca/app/quit-vaping/id1479615245

Tips:  Do a “non-spend challenge” Try to designate a day each week where you don’t spend any money outside of essential materials. Resource:  Budgeting App - https://www.ramseysolutions.com/ramseyplus/everydollar?srsltid=AfmBOooA2iBp40UmfCf-HahoOAVUwfWwbh7gA27ERAV6_w2uD5sxVBx8#cookie-banner

Tips:  Support sustainable brands As much as you can, buy from companies committed to sustainable practices Resource:  https://www.who.int/data/gho/data/themes/public-health-and-environment

Tips:  If you can’t sleep, avoid checking the clock. A lot of people check their phone to see the time when they can’t sleep or wake up. This can stimulate the brain and exacerbate anxiety about sleep. Resource:  https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

Tips:  Choose active transportation over motorized transport If you commute to work by car or public transport, consider switching to an active method, such as walking or biking! This is a great way to maintain physical activity on a daily basis https://www.canada.ca/en/public-health/services/being-active/active-transportation.html (This tip and source go together) Resource:  https://www.health.harvard.edu/staying-healthy/5-of-the-best-exercises-you-can-ever-do