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Take Care of Yourself - Empoweing Advice from Julia Merrill, NP | Sleep Reset

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June 1, 2022

Take Care Of Yourself – Empowering Advice from Julia Merrill, NP

Medically reviewed by: 

Julia Merrill is a retired board-certified nurse practitioner and creator of the website, Befriend Your Doc. She developed her site to help patients be their own advocates in seeking medical care, dealing with insurance companies, and contributing to their own health and well-being.

Sleep is a critical component of enhancing overall health and wellness. In today's blog, Julia is sharing some of her best practices, gleaned from many years in the challenging field of nursing and patient advocacy.

In the age of constant stress and distraction, it is important to take better care of ourselves. We tend to overlook the things that would make us feel good, or that would allow us to take better care of ourselves. We are more focused on what we need to do in order to get things done, but it is getting more and more important to find time for ourselves.

Improving Diet and Exercise Habits

It's repeated so often that it can become white noise to us, but how we eat and the amount of exercise we get affects how we feel physically, mentally, and emotionally. Taking time to prepare a healthy meal and carving out time for daily exercise is not a luxury but a necessity. Not only is consuming healthy foods better for our mental and emotional health, but study results published in the Journal of Personalized Medicine found that combining those with exercise actually increases their positive benefits. Just thirty minutes of exercise every day, even just taking a walk, can lower blood pressure and significantly reduce levels of stress and anxiety.

Getting Enough Sleep

Everyone has trouble sleeping now and again. We've had coffee too late in the afternoon or we worry about an exam or presentation at work the following day that makes us too anxious to fall asleep. There are many causes of occasional disruptions in our sleep. Even our diet, television, and computer habits will inhibit our ability to rest properly at night. Chronic insomnia is a completely different issue.

Anxiety is a prominent factor in causing insomnia, and it creates a cycle that is hard to break. If anxiety is causing insomnia, and a lack of sleep is adding to the anxiety, then the person falls into a loop of sleep deprivation and anxiousness. In an article from wellness site Everyday Health, sleep experts said the cycle of sleep deprivation and anxiety can lead to higher instances of depression, obesity, type 2 diabetes, hypertension, heart disease, and stroke, according to the wellness site Everyday Health. Sleep plays too big a role in our well-being to ignore.

With Sleep Reset, you can take their sleep quiz to find out the root causes of your sleep issues. You'll then receive a custom program with a sleep coach and proven methods from sleep clinics so you can sleep better for the rest of your life with no pills, grogginess, or side effects.

Making A Positive Life Change

One of the great benefits of a career change is that it gives you the opportunity to work in fields that you may have been interested in during your education but didn't pursue because they lacked well-paid jobs. Another reason for a career change can be health and wellness factors.

The team at ZenBusiness analyzed data from the Centers for Disease Control and Prevention’s (CDC) National Health Interview Survey to take a present-day look into the most and least healthy industries. One industry reported higher numbers of employees becoming ill, like those in the health care industry, while others show improved health, like postal service workers and waste management administrators. Making a career change to obtain health insurance or better health benefits can mean a healthier way of life for those employees as well, according to the health insurance support site, Covered California.

Creating A More Peaceful Environment

Clutter in your home and in your environment can cause anxiety, depression, and stress. Clearing clutter from your living space and giving your home a top-to-bottom cleaning can make your home a more peaceful and calming place to live, say experts the real estate brokerage Redfin. Adding plants and opening your home up to more sunlight also improves the energy of your home.

Leave all work-related items like laptops and office files out of the bedroom. Taking the television out of the bedroom is also beneficial for helping us sleep by making our bedroom exclusively for resting. Practicing stretching or doing Tai Chi can have sleep promoting health benefits, as well. A study published in the Journal of the American Geriatrics Society found that practicing Tai Chi helped participants to fall asleep faster and also reduced the number of times they woke up at night.

Cultivating Opportunities To Laugh

There is an old Chinese proverb that states: "A day without laughter is a day wasted." This quote perfectly illustrates the importance of incorporating humor in your daily life; it's important to not take yourself too seriously all the time and instead find joy in the little things. It's important that you start with a schedule that feels realistic so that you are able to be consistent.

Take Our Sleep Quiz! 

The Sleep Reset program helps you regain your energy and overall well-being by helping you get the sleep you need! The program uses strategies based on Cognitive Behavioral Therapy for Insomnia (CBT-I) and it's all available from the comfort of your home.

You'll get a personalized sleep program designed to address your sleep concerns and help you fall asleep faster and wake up feeling refreshed. Our program uses science-backed and proven sleep methods to help you retrain your sleep without the need for sleeping pills or supplements.

With your custom sleep program, you'll also get a dedicated sleep coach, sleep tracking, our sleep app, and more. You get all the tools and support you need to get better and deeper sleep. Sleep Reset helps you learn why you're not sleeping well to stop waking up exhausted.

Take our sleep quiz today to see how Sleep Reset can help you!

Disclaimer: The information provided on this page should not be taken as medical advice and should not replace the advice of your healthcare provider. Always consult your physician before taking any new medication(s) or altering your current dosage.