Healthy Habits
Sleep
Sleep cycles are 1.5 hr in length. So sleep for 6, 7.5, or 9 hrs
Count backward from when you want to wake by those cycles to know when to go to sleep
Shut off electronics 1 hr before sleep to allow the brain to relax
Naps, if taken are either 15 min or 1.5 hrs to fit a cycle
Sleep on your side with a full body pillow for the most spinal support
White noise, cooler room, and socks can help fall asleep faster
Hydration
Body Weight (lbs)/2 = ounces per day of water intake
More may be needed with increased intensive activity
4% dehydration can lead to 40% reduction in cognition
Avoid drinkable sugars (soda, sports drinks, energy drinks)
Exercise
Choose an exercise and intensity that you can maintain for 40 years
1% Rule: be aware of a 1% change in the body so you don’t have to recover from a 40% injury
Burn + 2: complete an exercise until the muscle burns, then complete 2 more reps
Don’t get distracted by instructors or music, pay. attention to self in the midst of activity
Nutrition
Have lots of color on your plate. Diversity is King
Stop eating when you are no longer hungry. Don’t wait until full or stuffed
Eat often, even if just a few bites throughout the day
Food is Fuel, not flavor. It can have flavor but don’t seek sugars or salts, instead seek nutritional value to fuel your activity