You wake up to yet another cold, dark winter morning. Are you tempted to linger in bed? It’s definitely enticing to stay snuggled in your cozy bed longer than you should. The idea of leaving the comfort of your warm bed may even bring a feeling of dread.

How can you overcome this sense of dread and begin to appreciate winter mornings? We will explore this very topic in this blog post, so keep reading!

Why is waking up in the winter so darn difficult?

First of all, the transition to daylight savings time can disrupt your circadian rhythm due to fewer daylight hours. This means that your internal body clock has shifted, and it requires time to adapt to the change. It is also believed that humans require more sleep during the winter months, specifically more REM sleep, based on this article by Healthline. Definitely don’t slack on your sleep this time of year!

However, instead of staying in bed longer, consider adjusting to an earlier bedtime to compensate for the additional sleep needed. Although watching movies late at night is enjoyable, what are you really accomplishing at 10pm when it’s already been dark for several hours?

Seasonal Affective Disorder (SAD) is a real challenge for many, often affecting energy levels and leading to increased sleepiness. Attempt to combat this with physical exercise, healthy eating, and adequate sunlight during the winter months.

9 Tips for a Perfect Winter Morning Routine

While December’s atmosphere, complete with twinkling lights and holiday decor, has a certain charm, the arrival of January and February often sees a dip in motivation. Personally, I find mornings increasingly difficult during this time.

I have some ideas that can help make winter mornings more enjoyable! These aren’t revolutionary tips, but they involve creating a morning routine that incorporates warmth and coziness.

This way, you can avoid staying in bed until the last possible minute and still savor some quiet time before the rest of the world awakens.

1. Have all things warm & cozy ready for you!

It’s as simple as setting the scene the night before. Have your slippers ready as you slip out of bed in the morning. Keep a robe or a warm sweatshirt handy to put on as soon as you jump out of bed. Ok, let’s be honest, there’s no “jumping out of bed” when it’s 20 degrees outside. Arrange a cozy blanket on the couch for snuggling into (but not falling back asleep!)

You could also set your thermostat to activate the heat 15-30 minutes before you wake up. That way, your ideal temperature is awaiting you.

2. The lighting matters

Consider purchasing a sunrise alarm clock, which will gently illuminate your room, mimicking a natural sunrise right in your bedroom. This can be beneficial for waking up more naturally in the morning, rather than a blaring phone alarm. Check out THIS ONE on Amazon.

Do you find yourself leaving for work in the dark and returning home to darkness? Another option is to invest in a light therapy lamp if real sunlight is scarce, particularly during winter. Such lamps can offer the vital sunlight exposure you’re missing, which can help with energy levels and sleep problems. HERE is a great option on Amazon.

3. Stay hydrated

Even in winter, hydration remains essential. Start your day with electrolyte-infused water to activate your system. During cold weather, I often find myself drinking less water, making it all the more important to ensure I’m well-hydrated in the morning.

Consider hot water with lemon as a seasonal alternative. It offers the comfort of a warm drink and health benefits like digestive support and Vitamin C.

4. Don’t neglect your vitamins & supplements

To prevent illness, it’s crucial to maintain a daily routine of vitamins and supplements. Although it’s one of the “simplest” habits to maintain, having a system is necessary, or it’s easy to forget. Each morning, I’ll fill up my water bottle and promptly take my vitamins; decide now when you’ll fit it into your routine.

I daily take a multivitamin, echinacea, and use an immune-supporting throat spray from Beekeeper’s Naturals. Last year, I was frequently sick from November through March. This winter, I’m prioritizing my vitamin intake to “hopefully” avoid the constant illness. Of course, please consult with your doctor before implementing any new vitamins or supplements.

5. A hot drink & a hot meal

Coffee! That is my hot drink of choice. Making it fun and seasonal can be a delightful incentive to wake up in the morning. Take the time to sit and truly savor it; enjoy the aroma, the flavor, and make it an entire experience.

Focus on making a hot breakfast. Something that is satisfying and filling, like a hearty bowl of oatmeal or some freshly cooked eggs, rather than a cold smoothie or yogurt bowl, to combat the winter chill.

6. Take a hot shower.

You’re definitely going to want to ditch the cold showers in the winter months! I don’t care how many health benefits a cold shower has, if it takes me 2 hours to warm up afterwards, it’s not worth it!

A hot shower, on the other hand, sounds amazing, especially as something to look forward to on a chilly morning. It’s important to have things to look forward to that motivate you to leave the comfort of your warm bed. Maybe for you that’s an extra-long, steamy shower!

7. Get Ready

Lounging in pajamas can be incredibly tempting, particularly if you’re working from home or are a stay-at-home mom. However, getting ready for the day can make a significant difference in your motivation and productivity for the day.

Slip into a fresh outfit, even if it’s just a cozy oversized sweater and leggings. Style your hair and, at the very least, wash your face. Applying a bit of makeup might enhance your mood further. This routine can help shake off the winter blues that make it all too easy to remain in the same lounge set for days on end (we’ve all been there!)

8. Fresh Air + Movement

We all need the fresh air! Be sure to bundle up when you decide to venture outdoors for a walk or run. A hat, gloves, a scarf, your warmest winter coat, and boots—whatever you need. I despise the cold and tend to feel chilly quite easily, but if I dress appropriately, I have no room for excuses. Even a brief five-minute walk around the block counts as exercise.

I wouldn’t suggest doing this immediately; instead, wait for the weather to warm up (if possible) and some sunlight. Any kind of physical activity is a great way to start off your day. Plus, brief exposure to the cold can boost dopamine levels, enhancing mood, energy, and focus!

9. Morning smells & sounds

A candle or diffuser ejecting the smells of fresh pine or cinnamon can be a perfect addition to your morning. The right music to set the mood (Christmas music in December!) Or if you prefer the silence, as I do, that’s wonderful as well.

Incorporate whatever scents or sounds that enhance your enjoyment of the morning into your daily routine!

Love Your Winter Mornings!

It is possible to enjoy your winter mornings! To not just survive, but to actually thrive. It’s important to set up the atmosphere the night before and have a plan for how you’re going to spend your morning.

If you’re looking for more inspiration as to what to include in your morning routine, check out my 4 Step Morning Routine which includes nourishing your soul and body, movement, and preparing your appearance.

I also tried out the Miracle Morning Routine, which is amazing for starting your day focused on self-growth, with activities like affirmations, reading, and journaling.

Don’t get off track with your morning routine just because winter has arrived. By adding more cozy elements, you can actually find joy in waking up early. Now is the time to embrace winter and all it has to offer you!

Not everyone can spare an extra hour daily for an intense workout at the gym.

Very few people have an unlimited budget to spend on groceries.

Most people don’t have the luxury of a personal chef preparing healthy meals according to their preferences.

So, let’s focus instead on small, realistic, and achievable habits that can help you lose weight. Habits that don’t require hours of your time or deplete funds you may not have.

My goal is to provide helpful, attainable micro habits that the everyday individual can add into their life. It’s not going to be a quick, easy process to shed those extra pounds. However, making small changes can help you achieve your weight loss and health goals.

Micro habits simply mean small steps to build into your daily routine that can make a big difference over time.

“It’s going to be a journey. It’s not a sprint to get in shape.” Kerri Walsh Jennings

Nutrition

Paying attention to the foods you consume is crucial. Neglecting this aspect can hinder your progress. It’s essential to prioritize nutrition to achieve a healthier state and lose the weight you’re eager to shed.

Begin by examining your current diet and creating a game plan for consuming the most nutritious foods that your body requires for optimal health. But again, we are starting small. It’s a marathon here…slow and steady.

Drink more water.

Increase your daily water intake. It’s beneficial to begin your day with a large glass of water and to keep a bottle of fresh water within easy reach at all times.

If you’re currently drinking around 40 oz of water a day, aim to increase that number a little more each day. Optimally, you should consume at least 80 oz or more per day.

In addition to this, drink less sugar-filled drinks. Don’t drink your calories! It’s better to obtain your calories from wholesome, nutritious foods that provide nourishment. Not from high-calorie drinks!

They taste great in the moment, but you’ll be surprised (and appalled!) by how many unnecessary calories you consume just from beverages.

Eat more protein.

Protein has amazing benefits, such as helping you feel full longer and aiding in burning calories more efficiently than other macronutrients. Not to mention, it helps build and maintain muscle growth.

I’ve composed a blog post discussing the importance of protein, complete with a sample meal plan to include 140G of protein each day. Aiming for 140 grams is an amazing end goal, yet it’s best to begin where you’re at. If you’re uncertain about your daily protein consumption, start by determining that amount.

Choose a balanced diet that includes a variety of protein sources. Mix it up; you’re not limited to eating chicken for every meal. There are so many more options available to you. I love Greek yogurt or eggs as breakfast options. If you enjoy seafood, salmon or shrimp are excellent sources of protein. Strive to incorporate a protein source in each meal.

Eat the rainbow.

Include a variety of fruits and vegetables in your diet, embracing the full spectrum of colors represented by the rainbow. This is often referred to as “eating the rainbow.” Be sure to incorporate 2-3 different colored fruits and vegetables into each meal.

Superfoods come in a vibrant array of colors and provide a variety of flavors to match your preferences. These foods are rich in essential vitamins, minerals, and antioxidants. Definitely be adventurous with trying new foods, but always fall back on whole foods that you enjoy.

It’s important to monitor which foods agree with your body and contribute to feeling your best. Keep in mind, some foods may be more difficult to digest, leading to bloating and discomfort. For example, I’ve discovered that the cruciferous vegetables (broccoli, cauliflower, and Brussels sprouts) are difficult for me to digest. Despite their health benefits, they don’t work well for my system.

Meal plan.

Planning ahead and keeping foods that align with your healthy lifestyle readily available will likely lead to better, more nutritious choices.

At a minimum, I suggest planning your dinners for the entire week. The convenience of takeout or delivery services like DoorDash is tempting after a long day. However, if you have a plan in place, there’s a greater chance you’ll stick to it!

For breakfast, I would have two to three choices on hand for you to grab quickly in the mornings. Again, choose high-protein foods that will keep you full longer, therefore avoiding unnecessary snacking throughout the day. It’s all too easy to reach for that bag of chips.

Lunches can always be leftovers for the night before, but whatever you do, don’t leave what you’re eating up to chance. Last-minute decisions rarely contribute to a healthy diet and surely won’t help you lose weight.

Grocery Shopping Tips

First of all, remember to bring your grocery list along. You’ve already preplanned your meals and created your grocery list, so stick to it!

Additionally, avoid shopping when you’re hungry. You’ll most likely end up buying foods that sound good in the moment (everything!) and not sticking to your plan.

Lastly, focus on the perimeter of the grocery store. This is where you’ll find the majority of whole food options, so make the bulk of your selections from these areas. While the central 20 plus aisles contain many processed foods, it’s fine to pick up necessities there, but be mindful of your selections.

Eat breakfast.

It might sound counterintuitive, but adding a meal, specifically breakfast, can aid in weight loss. It’s often said, “Breakfast is the most important meal of the day,” and it’s true–it kickstarts your metabolism.

However, this doesn’t mean grabbing a couple of donuts from the office break room or a bowl of Lucky Charms with your children. These options are definitely not what I’m referring to.

Choose to eat a balanced, healthy breakfast and your body will thank you!

Fitness and Movement

Let’s consider some simple exercise strategies that you can incorporate into your daily or weekly routine to help with weight loss. Begin with small steps. Aim to increase your physical activity gradually each day. Move your body a little more today than you did yesterday.

Walk.

Don’t complicate walking. Slip into your tennis shoes and get outside! Enjoy the fresh air and sunshine on your skin while getting your steps in. It’s not necessary to aim for 10,000 steps a day. For many, that goal can be overwhelming and perhaps unattainable.

The theme here is again: start small. If you’re currently averaging about 3,000 steps per day, aim to gradually increase that number. Incorporate a 15-minute walk into your daily schedule, either in the morning or during your lunch break.

To simplify it further: choose a parking spot that’s farther away to add more steps to your day. Take the stairs whenever you can. Every step counts. The more frequently you make active choices, the more natural they will become.

Take movement breaks.

If you spend most of your workday seated, it’s particular important to stand up and stretch frequently. It’s essential to keep your body active, as research shows that sitting too much can be very harmful to your health and well-being. This Mayo Clinic article goes into more detail about how it can be detrimental to your health.

Schedule frequent short breaks whenever possible, according to what your job or daily routine permits. Consider using a walking pad or a standing desk, if those are options.

Choose movement that you actually enjoy.

It’s unlikely you’ll commit to an activity you don’t enjoy, and even less likely, if you hate it.

Don’t decide to go on a run if you hate running. You’ll never stick to it.

Similarly, if yoga classes don’t appeal to you, you’ll be sure to make excuses every time and find reasons to avoid them.

Yes, it’s great to challenge yourself. But first get the healthy workout habits established before trying new, more challenging things. Leave the challenge for later. For now, stick to the basics. Stick to what is attainable and what you’re able to remain consistent with.

Additional Tips to Help you Lose Weight

• Invest in cute workout clothes and shoes that are both comfortable and appealing to you. The right shoes can make a significant difference; you don’t want to end up with sore feet. And believe me, you don’t want workout leggings that make you self-conscious or ride up in all the wrong places.

• It might sound silly, but it’s been effective for me: brush your teeth once you’ve finished eating for the day. This helps deter late-night snacking. Since I need to brush my teeth every night anyway, doing my skincare routine and brushing my teeth earlier in the evening can help prevent snacking later.

• Don’t restrict certain foods or food groups completely. If you’re used to eating a bunch of sugary food every single day, multiple times a day, it will not be sustainable for you to cut that out “cold turkey.” Gradually substitute them one by one. For instance, opt for a chocolate protein shake instead of a bowl of ice cream post-dinner, or choose a bowl of berries over a slice of pie. Focus on making small, incremental changes, rather than overhauling your entire diet all at once.

• Seek out a friend for accountability. If you have a mom friend who’s also looking to lose weight and make healthier choices, consider sending each other daily text updates. Share a photo after finishing a workout or when you choose a healthy meal. It’s more enjoyable and motivating to pursue health goals with someone who understands your journey.

Get Started with a Few Micro Habits Today

Don’t try to do it all! Start with just one micro habit that you can start today.

• Let’s take a 15-minute walk at sunrise this evening. Perfect.

• Maybe you want to write up a meal plan for next week’s dinners. Get to it.

• It’s your grocery shopping day! Great, follow the grocery shopping tips I’ve shared and stick to your grocery list.

• Usually you skip breakfast? Not today! Take five minutes this morning to cook up some eggs.

You probably won’t lose 10 pounds this week. It might take some time to see a significant change, but that’s perfectly fine. You’re beginning your journey on the right path. A journey towards a healthier version of you.

Start small. Over time, these small changes, these micro habits, will make a great impact.

Disclaimer: The information provided in the blog byrachellynn.com is for educational and informational purposes only and solely as a self-help tool for your own use. It is not intended to replace professional medical advice. You should consult a doctor before starting any fitness or diet program, especially if you have health concerns or haven’t exercised in a while.

No matter what your health or weight loss goals may be, protein is foundational to a healthy eating plan.

Don’t underestimate the power of protein. Protein has proven itself time and time again to be an absolutely essential macronutrient, along with carbohydrates and fats. Your body needs and craves protein to operate optimally.

Believe me! You want to reap all the amazing benefits that protein has to offer. The list is extensive:

• Helps you stay full longer
• Builds muscle
• Prevents muscle loss
• Aids in weight loss
• Can help boost your mood
• Lowers blood pressure

Those are some incredible benefits, that I sure don’t want to miss out on! With some intentionality, you can work towards integrating more protein into your diet. You’ll be feeling and looking better before you know it.

Make healthy eating a priority, not just by cutting out the “bad things,” but increasing all the “good things”, like protein! Protein should be a crucial part of your daily nutrition.

Did you know that your body burns more calories while digesting protein than while digesting fats or carbs? It’s called the thermic effect. Every time you incorporate protein, you’re helping to boost your metabolism.

Calories from protein affect your brain, your appetite control center, so you are more satiated and satisfied.

Mark Hyman

Protein: The Building Blocks of your Nutrition

You may encounter some barriers in your attempt to eat enough protein, but I can help you with that! This blog post will dive into some ideas to more easily incorporate protein into your day, as well as provide a real-life “What I Eat in a Day!” Although the recommended amount of protein you should consume differs according to various sources, figure out what works best for you!

First, it’s important to set the foundation for your day by eating protein first thing in the morning. If you start your day off on the right track, it’s more likely you’ll continue that pattern for the remainder of the day.

Second, make sure to eat some protein with every meal or snack you consume each day. A little bit of protein here and there, adds up to meeting your goals by the end of the day.

Now let’s dive into what a typical day of eating looks like for me, complete with how many grams of protein in each meal/snack. Will we accomplish eating 140G of protein this day? Let’s find out!

Note: The amount of protein per meal was my best estimate. Portion sizes may vary, so take that into consideration when counting your daily protein intake.

Breakfast (6AM)

It’s important to fuel your body for the day, right away. And it’s essential for blood sugar control and insulin resistance as well. So before waking my kids up for school, I take time to adequately fuel myself.

This particular morning, I opted for Greek yogurt with frozen strawberries (defrost in the microwave first), topped with granola (the peanut butter and dark chocolate kind).

You will definitely want to choose Greek yogurt (in contrast to regular yogurt), because it adds an extra punch of protein. It is still very tasty and perfect for those that enjoy a sweet(er) breakfast.

Breakfast Total: 17G Protein

Coffee (8AM)

Kids are off to school & I’ve completed my morning walk. That means it’s coffee time!

I add collagen peptides in my coffee, because why not? They have been shown to help in numerous ways, including skin, nails, hair, and bone strength. While not a complete protein, collagen peptides contain 8 of the 9 essential amino acids your body needs to make protein. We’re going to count it as more protein for the day!

Coffee Total: 18G Protein

2nd Breakfast (9AM)

Yes, I have 2 breakfasts, I’m not ashamed of it. Also, 3 hours have passed since I last ate, so my body is needing some more nutrition. I have prepped Egg Bites ahead of time. I just go ahead and microwave them for 30 seconds and they are good to eat.

Egg Bites (makes 12)

• 10 eggs
• 1/2 cup milk
• 1 cup shredded cheese
• Veggies of your choice (pre-cook on the stove)
• 1/2 cup sausage or bacon (pre-cook on the stove)

Mix the eggs and milk to a scrambled eggs consistency. Add salt & pepper. Use a non-stick cooking spray in each muffin tin compartment. Add the meat, veggies, and cheese to each section and then fill each cup 3/4 of the way full. Bake at 350 degrees for about 15 minutes.

Meal prepping these ahead of time saves me so much time, as they will last me for many meals.

Breakfast #2 Total: 15G of protein

Lunch (12/12:30PM)

Lunch this day was a chicken burrito bowl. This is great when you have veggies that have seen better days or other ingredients you need to use up. I usually buy a rotisserie chicken from Sam’s Club weekly, so I can use it throughout the week for meals.

The chicken bowl I made on this day uses ingredients that I had on hand.

• Rotisserie chicken
• Brown Rice
• Shredded cheese
• Black beans
• Tomatoes
• Iceberg lettuce (Romaine would be a better choice).
• Mayo w/lime juice for the crema on top

You could definitely add some avocado, corn, red onions, or any other ingredient of your choice.

So many protein sources in this as well! The chicken, black beans, brown rice, and cheese all contain protein.

Lunch Total: 30G of protein

Post-workout Snack (3:30/4pm)

I will head to the gym around 2:00pm pretty much every weekday and after my 1-hour workout, I will make a very tasty chocolate protein shake.

Nothing tastes better to me than a nice, chilly protein shake after a workout. I consider it my “reward” after completing my daily workout. YUM!

Where I would normally crave a sweet item (chocolate, hint, hint!), this protein shake does the trick at satisfying my cravings. That is just an added bonus!

Chocolate Protein Shake Ingredients:

• 2 scoops chocolate protein powder
• 1-2 cups of almond milk
• Ice cubes (a couple handfuls)
• 1 frozen banana (cut into chunks)
• Ground flax seeds (1/2 tbsp)
• 1 TBSP peanut butter

Blend it up and it’s ready to slurp down. ENJOY!

Snack Total: 26G Protein

Dinner (6/6:30PM)

Sometimes I will choose to eat the same meal as my family and other times I will cook my own thing. My kids like kid-friendly foods (i.e. spaghetti or chicken alfredo), which aren’t always to my preference.

This night, I cooked up a frozen Atlantic Salmon Fillet (you can buy these from Sam’s Club). Buying the frozen version of seafood works great for me, since I’m the only person in my family that will eat any type of fish. Can you believe that? I can just cook up the correct portion size for myself and none goes to waste.

Then, I threw together a Sweet Onion Salad Kit (a pre-packaged kit, again from Sam’s Club). This one includes candied pecans, cranberries, apple chunks, and a Sweet Onion Vinaigrette dressing.

I had previously meal prepped the couscous salad. I made a cup of Israeli couscous (which only takes about 10 minutes to make!) While that was cooking, I chopped up & prepped the other ingredients.

• Cup of grape tomatoes
• 1/2 a red onion
• Whole cucumber in small pieces
• Can of chickpeas (drained & rinsed)

Then you can add some salt, lemon juice, and olive oil over top as a simple dressing.

Dinner Total: 34G of Protein

PM Snack (9PM)

By this point, you’re probably thinking “girl, you’re still eating?” Well, some days I am still full of dinner and other days I crave a little something before bed.

It also can help regulate your blood sugar, to eat “the right thing” before bed. Obviously, 4 Oreos and a glass of milk would taste amazing, but I’d be waking up in the morning with a bad headache.

I made a small snack box that contains four sections for different food items. This day I choose the following snacks:

• Handful of pistachios
• Handful of grapes
• Carrots & Hummus
• Wheat Thins (good dipped in Hummus)

If I don’t finish it, I can stick it in the fridge for the next day.

Snack: 5G of protein

Did I Reach 140G of Protein?

I don’t beat myself up if I don’t reach my goal on for protein consumption that day. Some days I definitely do and other days I just don’t. If I plan ahead just a little bit, I can reach my goal, no problem.

Let’s add it up and see if I accomplished my goal this today? Yes! 140G of protein (and I didn’t even count my evening snack!)

It is feasible for you. You just need to have a game plan in place.

Keep it so simple at first.

Don’t try to come up with new recipes every single day.

Start with what you know and what is routine for you.

Slowly find ways to amp up your protein intake.

Is this guaranteed to help you lose a bunch of weight? No, that’s not the point of it. It’s the end game here. Changing your protein intake, over a long period of time (I’m talking months here). This will change your lifestyle and help you keep (and build) muscle as you get older.

As a 35-year-old mom of 4, I am striving every day to make improvements in my nutrition and wellness routine. I have noticed improvements in how I feel over the past few months, since placing greater importance on upping my protein intake.

Small steps towards improvement. 1% better each and every day.

Today, swap out that sugary breakfast cereal for some Greek yogurt.

Tomorrow, swap out that bag of chips for a protein shake.

The results will come! Be patient… but always, always keep moving forward.

Want to work on other aspects of your health?

Check out some of my other blog posts!

Sleep Health: SLEEP BETTER TONIGHT: 20 TIPS TO IMPROVE YOUR SLEEP

Mental Toughness/Workout challenge: 75 HARD CHALLENGE: HOW TO CREATE A PLAN YOU’LL ACTUALLY STICK WITH

Healthy Habits: 8 HEALTHY HABITS YOU CAN START TODAY!

Spiritual Health: A SIMPLE QUIET TIME ROUTINE WITH GOD

A Journey to Great Sleep

Who doesn’t yearn for a great night’s sleep? Waking up every single morning, feeling well-rested and rearing to go, is the ultimate goal. Maintaining energy throughout the day, thanks to the amazing night sleep you received the night before, is the aim. Yet, how often is that a reality in our lives?

Most of the time our alarm goes off in the morning and it’s a struggle to drag our weary body out of bed. Or maybe your battle has to do with falling asleep at night. You feel totally and completely exhausted, but the second it’s time for lights out, your mind races a million miles a minute.

Both of these scenarios can oftentimes be avoided if you set up a restful sleep environment and have a routine that settles your body and mind down before sleeping.

In this blog post, I’ll share some helpful tips for getting the great night’s sleep you so much desire. I’m sure some of them you’ve heard before, but I hope you’ll find some new, interesting tips as well. I will also include links to articles that include scientific research and further information, if that interests you.

I hope you will discover new sleep tips you can implement today, as it’s so important to get yourself on a path to a better night’s sleep ASAP.

Sleep is a regenerative process where we heal and where our neurons build strong connections. It’s like a fountain of youth that we dive into every night.

Mikhail Varshavski

1. Lower the temperature.

Your body temperature naturally drops when you go to sleep, which is an essential natural process. Lowering your thermostat or turning on a fan (or both), will help lower your core body temperature and help keep you at the ideal temperature.

The ideal room temperature, according to Web MD in this article, is between 60-65 degrees Fahrenheit. This is much lower than I originally thought, but since keeping my bedroom cooler, I have been sleeping much better. No more waking up at 2am, ripping off the blankets because I feel overheated.

If your core body temperature gets too high, it can disrupt your sleep, especially your REM sleep. Avoid this at all costs and set the thermostat a tad lower than you previously have.

2. Keep your room clean and clutter-free.

Your room should be a sanctuary meant for sleep and rest. Not for piles of clean (or dirty) clothes. Not a nightstand covered in cups or wrappers. My bedroom is kept pretty minimal, with only the essential items I actually use in my bedroom. I do have a television (my husband’s preference), but rarely use it.

To ensure a great night sleep, aim to keep your bedroom free from “extra stuff.” Your furniture and any decorative items should enhance the restful and peaceful vibe, instead of making your room feel more cluttered. Keep it clean, by dusting and vacuuming regularly to keep the air quality high as well.

3. Practice gratitude.

Is your mind prone to thinking negative thoughts, and especially at night? Try thinking of 3 things you’re grateful for, either good things that happened that day or good things in your life at the moment. If you can fill your mind with the positive, rather than the negative, there’s a better chance your mind can be at rest.

You can make time for this habit in both your morning and evening routines! Start your day with gratitude and end it the same way.

4. Eat a snack.

Eating a small snack can prevent your blood sugar from dropping too low when you’re sleeping at night. I tend to reach for pistachios and a fruit, like grapes or an apple, which are healthy and nutrient-filled options. Three freshly baked chocolates chip cookies will probably have the opposite effect, and you’ll wake up with a headache!

You definitely don’t want to eat a whole dinner right before you hit the hay, but a well-balanced snack will help keep you full and maybe even help you sleep better.

5. Have a set bedtime each night.

9:30pm on Thursday night. 1am on Friday night. 11pm the next night.

Bedtimes that vary this drastically is a sure way to disrupt your sleep! Try to stick to a time that will work a majority of the time. 80% of the time I aim for a 9:30/10pm bedtime, while maybe 20% of the time (weekends) the bedtime will be slightly later.

This again goes back to regulating your circadian rhythm. If you go to bed at approximately the same time each night, your body will learn when to start releasing melatonin each night.

5. Keep water next to your bed.

Many times, I’ve woken up completely parched in the middle of the night. To avoid having to actually get out of bed to grab a glass of water, I keep my water bottle on my nightstand. That way, I have water easily accessible if I wake up thirsty or for first thing in the morning.

Obviously, you don’t want to drink a bunch of water before going to bed, as this will have you up multiple times using the restroom. But you want to be prepared for middle of the night thirst!

6. Pray.

Praying goes along with the idea of gratitude. 1 Peter 5:7 says to “Cast all your anxiety on him because he cares for you.” We don’t have to let our anxieties and worries weigh us down and rob us of a great night’s sleep. Give them to God and pray for a peaceful sleep.

7. Wear comfortable pajamas.

Treat yourself to a new pair of pajamas that are soft and comfortable! Nothing worse than trying to sleep in pajamas that are too snug or itchy or just plain awful.

Find pajamas you love and wear them on repeat or invest in one of each color. There’s nothing better than being comfortable in your pajamas, with your comfortable pillows and your comfortable mattress. Sensing a theme here?

8. Block out all light.

Make sure your room is as dark as possible, as this can help with melatonin production (the sleepy hormone). Light=time to wake up and darkness=time to sleep. So, when it’s time to sleep, ensure all the lights are turned off and when it’s time to wake up in the morning, turn extra lights on to signal to your body, “its wake-up time!”

Your body and brain will learn to recognize the signals as to when it’s time to be alert and time for relaxation and sleep.

9. Read.

Save 20-30 minutes at the end of your day to read your favorite novel or non-fiction book. It will probably make you sleepy and is a much better option than scrolling on your phone for the last half hour of your day. You may even learn something!

If you don’t love reading or the idea of reading, you could also listen to an audio book.

10. Listen to calming music or sounds.

I personally prefer the silence! However, if you enjoy calming music or white noise or ocean sounds at the end of the day, definitely utilize them. At the very least, turn off the television and cut out any extra noises that can prevent productive sleep.

11. Take a hot shower or bath.

Taking a hot shower will lead to cooling your body temperature down. As mentioned above, it is important that your body temperature decrease to get good sleep.

Another option is taking a hot bath. You can even add some lavender bath salts to make it even more relaxing.

According to the Sleep Foundation, taking a hot shower/bath is backed up by scientific research, which you can read more about in this article. The ideal time to take either a hot bath or shower is about 1-2 hours before sleep.

12. Unplug from electronics.

Have a certain time each night when you disconnect from social media and from electronics in general. For me, this is at 9:00pm.

I still read on my Kindle if I don’t currently have a hard copy book from the library, but I don’t consider this to be electronic time. If a certain electronic device helps you relax, like listening to a music or a podcast, then by all means, do that!

Just don’t let social media or YouTube or anything similar commandeer your time at night. Scrolling through the latest Instagram posts will most likely not be helpful in calming your body and mind down for an effective night’s sleep.

13. Put your phone in another room.

Adding on to number 12, actually putting your phone in another room, like your bathroom or in the hallway can be a helpful way to stay off it! Once I put my phone on my bathroom counter, I will get snuggled up in bed with a good book and simply turn off my nightstand lamp when bedtime rolls around. I very rarely feel motivated to get up again and get back on my phone, so I’m telling you, it works!

This will also help you in the morning, by having to physically get out of bed to turn off your alarm.

13. Eat dinner earlier.

Eating too close to bedtime can definitely hinder how well you sleep. If you are eating dinner at 8:30pm and going to sleep around 9:30/10, that really isn’t enough time for your food to digest properly before you lay down for the night.

For dinner, try to eat somewhat smaller portions and eat earlier if possible. I understand that this might not be possible for some people, but it’s definitely worth experimenting with to see if it helps with your sleep journey. I’ve also heard that making lunch your biggest meal of the day is a good idea, as it allows adequate time for digestion.

14. Create your to-do list for tomorrow.

You may wonder how this tip will help you sleep better! If you are a person who tends to overthink everything or if you have a continual fear of forgetting something, make your plan the night before. You can write everything down or have everything all set out in your calendar or planning app.

When it’s time to sleep, you can actually sleep. You’ve thought about the next day already so that when your head hits the pillow, sleep can (hopefully) come more easily.

15. No caffeine after a certain time.

For this tip, you need to figure out what works for you individually, as it differs from person to person. Some people can tolerate caffeine after 2pm and still sleep great. While others of us really shouldn’t consume caffeine after 10am, because it interferes with our sleep in a small, or large, way.

A good rule of thumb is to not consume caffeine for at least 8 hours before going to sleep. To avoid insomnia especially, please consider your caffeine intake and whether you consume too much or consume it too close to bedtime.

16. Take a magnesium supplement.

I have found that using many of the other tips has greatly improved my sleep over the past years, so I do not currently take a magnesium supplement or any other sleep-related supplements. However, if ever necessary in the future, magnesium would be my first choice. You will want to consult with your doctor if you decide to go this route.

Check out this article about how magnesium can help improve your sleep HERE. There seems to be multiple benefits to taking magnesium!

17. Practice deep breathing exercises.

Breathing exercises can help calm you down, which in turn can help you sleep. There are various techniques you can use before bed, one of the most common being the 4-7-8 breathing technique. It’s basically breathing in through your nose for 4 seconds, holding your breath for 7 seconds, and then breathing out through your mouth for 8 seconds. Repeat for 3 times.

If you’d like to try some different breathing techniques, check out this article which explains some more.

18. Get morning sunlight.

Yes, morning sunlight exposure can help set up your night’s sleep. My Healthy habits blog post explains more about how this can set your circadian rhythm for the day. It’s amazing that what you do in the morning upon waking, can affect your sleep that night!

Also, evening night exposure during the sunset hours can also help. It signals the production of melatonin, which is the sleepy hormone.

19. Stretch

Do some stretching that will help relax your body and get all the kinks out before laying down all night. There are some great nighttime stretch videos on YouTube that you may want to check out.

I will also note here that you should not complete an intense exercise routine for at least a couple hours prior to sleeping. Light stretching can be beneficial, but intense exercise can have the opposite effect.

20. Figure out your sleep number.

How many hours do you require each night? I’m sure you’ve heard that the average is 7-9 hours a night for adults. But each individual has a number of hours that is “just right” for them. Not getting sufficient sleep can be a problem, but did you know that oversleeping can also be a big problem?

I have found that if I get 7 ½ hours of good, solid sleep, I feel the best the next day. It’s amazing that on the weekend when I may sleep 9 hours, I feel more tired and sluggish all day long. Find what works for you and try your best to stick to it on a daily basis.

Sleep Better Tonight!

Alright, there you have it! 20 tips to sleep better tonight! I’m sure you already practice some of these, but are you still struggling with falling asleep or even staying asleep? When 3am rolls around, are you waking up suddenly, unable to fall back asleep? Attempt some of the sleep tips you might have written off, as they may be the key to solving your sleep problems.

If you need motivation or inspiration for creating a morning routine check out this blog post: CREATING A MORNING ROUTINE YOU LOVE IN 4 EASY STEPS.

If you want to overhaul your evening routine to help you be more productive and successful the following day, check out this blog post: THE IDEAL NIGHT ROUTINE TO SET YOU UP FOR SUCCESS THE NEXT DAY.

I wish you the best on your journey to get the best sleep yet! It may take some trial and error to get the results you want, but it is worth it!

Everyone wants to feel and look healthier! In this blog post, I share 8 healthy habits you can implement today. Some require a little more effort than others, but I guarantee every single habit will have a positive impact in your life.

I have learned to stop using the excuse that I have NO TIME to be healthy.

You can find the time. 5 minutes here, 10 minutes there. These small increments of time spent choosing healthy habits, can multiply over time.

I still use the excuse that I have NO MOTIVATION.

Does anybody really have unlimited motivation? No, you just have to START. Make a conscious decision to do so, no matter how inconvenient it seems in the moment.

Take the first step. It may be a baby step, and that’s ok. Little progress is still progress. I hope you’ll take that single step to start (or continue) your journey to a healthier version of you!

Note: For each healthy habit, I have included the approximate TIME it will take you and the PREPARATION (supplies) you will need in order to start this healthy habit.

Healthy Habit #1 – Get morning sunlight.

Get outside within an hour or so after waking up. You might witness a beautiful sunrise, as I do many mornings, living in West Texas. The sky is painted magnificent shades of pinks and oranges. A perfect view to start your day! It will give you a moment to appreciate the sunrise God created and thank Him for another day, a fresh new start.

The benefits go far beyond that, however, as direct morning sunlight for 15 minutes or more can help set your circadian rhythm. This is your body’s clock that helps you regulate wake and sleep cycles. If you happen to have trouble falling asleep or staying asleep, this habit can help your body regulate that. Getting sunlight in your eyes (don’t look directly at the sun though!), lets your body know it’s time to wake up. A new day is starting and that sets your circadian rhythm.

Other health benefits proven by science are these: increased mood and increased Vitamin D production. Who doesn’t want to feel better and have an improved mood?? Vitamin D is an important vitamin some people lack due to spending so much time indoors. Get outside and enjoy the fresh air and sunshine!

TIME: 15 minutes (or less)

PREPARATION: All that’s required of you is stepping outside. If it’s cold, bundle up. If it’s a cloudy morning, stay out a little longer & you’re still receiving amazing benefits.

Healthy Habit #2 – Drink a gallon of water.

1 gallon?? You must think I’m crazy, but I promise it is achievable. I purchased a 32 oz water bottle, like this ONE. You can drink 4 of these and you’re good to go for the day! To break it up even further, I split my days into four 4-hour increments.

 5:30-9:30AM – 32 oz

9:30-1:30PM – 64 oz

1:30-5:30PM – 96 oz

5:30-9:30PM – 128 oz

1 GALLON DONE, check that off the list!

Ok, it does take some conscious effort to drink a whole gallon of water, but it can be done. I know, because I didn’t think I’d be able to, yet I was successful many days by following this method. It actually only equates to 8 oz/hour or 4 oz/per half hour of the hours I’m awake. If I can do it, you can do it! You will feel so much better, with a clear mind and overall, more energy.

If your body is made of about 60% water, that should tell you how absolutely essential daily water is to your well-being. The negatives may include using the restroom much more often. Yes, you have to stay on top of getting that water in, so it’s an all-day habit. However, you will notice the amazing health benefits.

Tip: Have a timer set for 30 minutes before you need to have the water bottle completed, so you can stay on track!

TIME: All day (but it literally takes only seconds to take a sip of water!)

PREPARATION: A water bottle you love! Have plenty of fresh water available!

Healthy Habit #3 – Tongue scraping

Believe me, this habit sounded disgusting to me at first too! Scraping my tongue with a metal (or plastic) scraper?? Eww, no thank you.

But, we all can admit, our morning breath probably could use some extra help. Obviously, still brush your teeth twice a day, but this is an EXTRA healthy habit with additional benefits.

In the morning, you need to remove the bacteria and particles that accumulate overnight. For more information and a step-by-step guide on HOW to tongue scrape, read this article. I’m not going to get into the nitty gritty in my blog post, but if you are completely unfamiliar with tongue scraping, do some more research. You’ll be glad you did.

TIME: Like 3 minutes

PREPARATION: Buy a tongue scraper. Less than $10 on Amazon.

Healthy Habit #4 – Eat a healthy breakfast.

I am HUNGRY in the morning. I don’t understand people that are able wait until 12pm to eat. Like my body is craving food. Get me food and get it quick!

My go-to breakfast is Greek yogurt with strawberries and granola (this one is my absolute favorite and includes peanut butter & chocolate chunks). What could be better?? The Greek yogurt alone has 15g of protein, so you’re getting a good amount of protein right off the bat. Plus, it’s very tasty and I look forward to it. It’s fueling my body with protein, antioxidants, and vitamins/minerals.

I encourage you to give breakfast a try. It doesn’t have to be at 7am, which is when I normally eat mine. They say breakfast is the most important meal of the day for a reason. It starts your metabolism and is important for blood sugar regulation. Don’t wait to fuel your body! Give it a jump start on the day.

TIME: 15 minutes

PREPARATION: Have healthy foods available (protein is essential!)

Healthy Habit #5-Move your body.

10 minutes…

15 minutes..

1 hour…

It doesn’t matter how long your “workout” is. Heck, you don’t even have to call it a workout. Just move your body for as long as your schedule allows for.

I will pull up a MadFit workout video on YouTube and usually complete a 15-minute workout first thing after waking up. That’s it! Then I can be done for the day. Or…I can decide to walk later on. But either way, movement is checked off my list.

You all know the benefits, as we are taught the importance of exercise from a young age. I’m just here to encourage you and help you realize that YOU CAN fit it into your day. Even if you think you can’t, as I thought for so long. I DON’T have time!!! You have 15 minutes.

Even if your kids are with you literally all day. Take them to the park and walk the perimeter of the park while they play. Go on a walk and push your baby in a stroller. The possibilities for movement are endless. Just make it something you ENJOY. Or of course you’ll never make time for it.

You’ll receive the benefits from the movement right away. It will help your mental health and improve your mood, which I know we all could use!

If you’re looking for to challenge yourself in this season of life, you might consider reading my post on the 75 Hard Challenge!

TIME: 10 minutes plus.

PREPARATION: Decide on a form of movement you LOVE. A pair of comfy tennis shoes.

Healthy Habit #6-Hug a loved one.

This is something you probably do EVERY DAY anyways! But do you realize the health benefits?

Your dog, your baby, your husband, your mom…hug someone. It’ll make them feel special and you’re actually both receiving health benefits from it.

Have you heard of the 20 second hug? It is scientifically proven to help lower your cortisol (stress) levels and leads to higher oxytocin levels (sometimes called the cuddle hormone).

TIME: 20 seconds

PREPARATION: Someone/some animal to hug! (adopt a pet 🙂 )

Healthy Habit #7-Make a smoothie.

Don’t like vegetables? Don’t get enough fruits in your diet? Even if you do, try making a smoothie. It can be your breakfast even (then you’ve checked two healthy habits off the list at once!) I prefer it for a morning snack or even an afternoon snack. Forget that afternoon iced coffee! Ha, well maybe once in awhile wouldn’t hurt.

Spinach. Avocado. Banana. Almond Milk (or coconut water). Frozen fruit (pineapple or mangos).

All together it tastes amazing!

I use this recipe, which she calls a Glowing Skin Smoothie.

There are probably thousands of variations of smoothie recipes you can try. Search Pinterest and hopefully you’ll find some recipes that you LOVE. Then you know you’ve got some healthy ingredients in your body AND you’re not stuck making salads every day. Unless you really love salads, of course 🙂

TIME: 10 minutes

PREPARATION: You will need to have the fresh (or frozen ingredients on hand) and a blender.

Healthy Habit #8-Read (or listen to an audiobook)

I get it…some people just don’t like to read. Me, on the other hand, I devour books. I’m talking like at least one 300-page fiction novel per week. Even if that’s not you, hear me out.

I definitely prefer fiction to non-fiction, but when there’s an interesting topic I want to learn about, I’ll pick up a non-fiction book.

You may not think of reading as a “healthy” habit per se, but it is! You can learn soooo much from books. If grabbing a 300 page book from the library seems completely overwhelming, start small. Get the audiobook version of a title that interests you and go from there. You can use your commute to work to listen or even while doing the dishes.

I can’t guarantee you’ll ever LOVE reading like I do, but I hope you’ll recognize the benefit reading can provide.

Reading is to the mind what exercise is to the body.

Joseph Addison

Love that quote!

TIME: 5 minutes plus

PREPARATION: Borrow a book from the library (or register for the Libby app or Hoopla through your library). These are completely FREE options! Or buy a book/audiobook, that will work too.

Well, there you have it! 8 healthy habits you can start today. Those are some of my personal favorites that I try to incorporate every day, or at least multiple times a week. Will you try all 8 today?? Or I encourage you to at least add one to your routine today & you’re guaranteed to recognize the benefits in your life. I’d love to hear what healthy habits you’re implementing!