Simple Wellness Habits to Boost Your Health and Happiness
In today’s fast-paced world, it’s easy to overlook the small habits that can drastically improve your mental and physical well-being. I recently decided to focus on creating a healthier, more balanced routine. Through research, self-reflection, and conversations with trusted individuals, I took decisive steps to regain balance. Here is what I started with in month one:
1. Stick to a Regular Sleep Schedule
Research shows that one of the simplest and most effective habits for improving wellness is having a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, can regulate your body’s internal clock, known as the circadian rhythm. This routine ensures that your body gets into a natural rhythm, which helps you fall asleep faster and wake up feeling more refreshed.
When you vary your sleep schedule, it can disrupt your body’s internal clock, leading to poor-quality sleep and grogginess the next day. By sticking to a set sleep schedule, you’re not only improving your energy levels but also enhancing your overall mood and performance. I know I need more sleep than the average middle-aged woman. To incorporate this change, I aimed for 9 hours a night and when I fell short I still got a solid 7 hours of sleep each night.
2. Get a Good Night’s Sleep (Restful Sleep)
It’s not just about the number of hours you sleep; the quality of your sleep matters just as much. Restful sleep means reaching deeper stages of restorative sleep, which is essential for your physical and mental recovery. Sleep disorders like insomnia or sleep apnea can prevent your body from getting the deep sleep it needs, leaving you feeling tired and irritable even after a full night’s rest.
To improve my sleep quality, I focused on creating a relaxing bedtime routine (whenever possible). I continued a practice that has worked for me in the past which is avoiding caffeine late in the day – my last coffee is around 2:00pm. Creating a comfortable sleep environment—cool, dark, and quiet—also contributes to better rest so I installed cost effective room darkening blinds. Waking up and feeling more energized and ready to take on the day with a clear mind has benefited my overall wellbeing.
3. Give Yourself Regular Breaks
We often push ourselves to work non-stop, believing that productivity equals success. However, research shows that taking regular breaks throughout the day can enhance productivity, creativity, and overall well-being. Whether you’re working from home or in an office, it’s important to step away from your tasks and recharge.
The benefits of breaks go beyond just mental clarity. Short, frequent breaks help reduce physical strain, especially for those of us who spend long hours sitting at desks. I am terrible at taking breaks and it took me a long time to realize that focusing for 3-4 hours straight burned me out earlier in the day. I started taking a few minutes every hour to stretch and walk around which allowed me to reset, improving focus and lowering stress.
4. Practice Mindfulness
Mindfulness is the practice of being present in the moment without judgment. Whether it’s through meditation, deep breathing, or simply paying attention to your surroundings, mindfulness helps you reconnect with your body and mind, reducing stress and anxiety. It allows you to become more aware of your thoughts and emotions, helping you manage them in healthier ways.
Research shows that regular mindfulness practice can lower blood pressure, improve focus, and enhance sleep quality. It’s a simple tool that you can incorporate into your daily routine. I’ve always found it easier to be mindful in the warmer months of the year because nature is a place where I can easily practice being mindful. Living in Saskatchewan means less time outside for me in the winter months, so I needed to be cognizant of setting aside 5 minutes a day for mindfulness practice. Focusing on the changing landscape and the Christmas tree lights inside gave me a greater sense of calm and improved my resilience in the face of life’s many challenges.
Wellness shouldn’t be complicated. By making small, consistent changes to your daily routine, you’ll feel more energized, focused, and balanced. I hope month one begins your journey to a healthy and balanced life.
-Sarah Elchuk is a member of the Revenue Growth Team at Directwest
The information and content provided in this blog are intended for informational purposes only. I am not a health professional, and the advice shared here should not be considered medical advice. For any serious health, wellness, or medical concerns, it is recommended that you consult with a qualified healthcare provider.