Lacking sleeping hours can seriously affect your mental, emotional, and physical health. Getting enough sleep helps keep your mind and body healthy. A study shows that sleeping for 8 hours regularly is not really a luxury, but more an essential part of a healthy routine. While you may feel as though you are resting during sleep, your brain is incredibly active, cycling through multiple stages. These stages help us to process our memories, make sense of our day, and learn new things. So if you pull an all-nighter before exam day, experts often suggest that you’re better off with getting some sleep before you take your test. Without enough sleep, these functions suffer, causing issues such as poor academic performance and lower work productivity. Not only does sleep help with our memory and mental learning, but it is also essential for learning motor skills. Adequate sleep also keeps your immune system strong. This is integral for protection against viruses, reducing inflammation, and fighting off infections. A lack of sleep can throw your immune system off its game. Your body needs to slow down some of its processes to throw its efforts at getting you healed. Sleep deprivation may also lead to all sorts of heart-related issues. In all, sleep is a necessity for our health, wellbeing, productivity, learning, memory, and motor skills.
Get an exercise three times a week
Want to feel better, have more energy, and even add years to your life? Just exercise. Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer. Those who exercise regularly every week will experience benefits that the majority of people wouldn’t expect to come from exercising. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn which helps prevent excess weight gain or helps maintain weight loss. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key. Regular exercise also helps prevent or manage a wide range of health issues and concerns, including, heart disease, obesity, high blood pressure, strokes, metabolic syndrome, type 2 diabetes, depression, several types of cancer, arthritis, falls, etc. It can also help improve cognitive function and help lower the risk of death from all causes. Need an emotional lift? Or need to destress after a stressful day? Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress. The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed, and less anxious. If your muscle is sore because of a workout and wants to recover fast, we recommend using a Medcursor Massage Gun. This muscle massager is designed with a high-torque brushless motor. It can apply pulses of concentrated pressure 11mm deep into your muscle tissue, helping relieve tight muscles, soreness, and stiff backs, while producing very little noise below 45 dB.
Get some fresh air in the middle of your work
One of the best ways to de-stress and unwind during the workday is to take a short break or have lunch outside the office. Why is it so important to breathe fresh air during breaks? Because it helps your body and brain a lot of good! You may have noticed after spending time outside, you come back indoors feeling brighter and perhaps ready to get back to work. More oxygen results in greater brain functioning, improving your concentration skills and providing you with more energy. Fresh air is almost always underrated, but going outside regularly can improve health, well-being, and even brain functions. Dirty, dusty, polluted environments pressure the body to work harder just to get the right amount of oxygen it needs. Fresh air improves blood pressure and heart rate, and this greatly benefits everyone – not just people with congenital problems or high amounts of stress. So enjoy time outdoors and get the maximum health benefits from the fresh air. This will help you feel more refreshed and allow you to work better with a sharper mind. Without a break, your activities could take a lot longer to complete and the quality of your work may be affected. Take that fresh air break at least twice a day – your body and your work will thank you for it.
Eat a Healthy Breakfast
Breakfast is a must for all of us. You might think that the recommendation not to skip breakfast is just plain good advice. But breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why it’s the most important meal of the day. When you eat breakfast you're telling your body that there are plenty of calories to be had for the day. When you skip breakfast the message your body gets is that it needs to conserve rather than burn any incoming calories. Eating in the morning also helps your body better break down glucose, also called blood sugar. In fact, you can avoid glucose fluctuations throughout the day by eating fruit, grains, and lean protein within two hours of waking. In addition to improved diet quality and weight control, eating breakfast is also strongly linked to improved cognitive function and academic performance.