18 Easy Tips to Instantly Improve Digestion (and Keep Regular)

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Late night again, last night? More pizza, beer, then overload on carbs this morning? No worries, happens to the best of us. But when it happens often, then your gut becomes unhappy and it starts to hurt and bother you.

Digestion is a complex system, but it doesn't take a rocket scientist (or even a GI) to make it work quite well. Instead of trying to change your habits wholesale overnight (unlikely), there's a set of small, quick things that you can do to get yourself into a rhythm.

When you set up digestive habits on an auto-pilot, you will notice quality of life goes up, across the board. But first, you have to tweak your mindset to begin to notice patterns and then problems - to prevent them.

Keep track of your bowel movements, note the frequency and quality and color. Note the reaction of your gut to certain foods. Begin to listen to your body and you'll start to care.

When I was young, I started having acid sensitivity. As a result, I had to listen to my body early - or to suffer when I didn't. This forced me to keep careful track of food I ate, my regularity. Over the years, I've learned what to avoid and what to add, when it is best to eat and when to fast, what are my limits of digestion and how far to test them.

Here are the mostly quick and easy tips I've found to make a world of difference for me.

1) Get 7-8 hours of sleep a night.

It seems quite obvious, but few of us actually get enough sleep each day. Here's another great reason to try again and again. Sleeping well is easily the simplest thing to do for your digestive health.

When you don't sleep enough - or well - your stomach growls, you're not well-rested and more stressed from little and big things. Stress makes things even worse for your digestion. It's a vicious cycle.

2) Drink lukewarm water with a few drops of fresh lemon juice and a spoon of good honey first thing in the morning.

This is a very easy and effective (Ayurvedic) way to start your digestion off right in the morning. It helps clean out the toxins from the night in your organism and lets your gut focus on its main task.

3) To lower stomach acidity in the morning, eat a banana and drink kefir or eat high-quality (ideally, unflavored) yogurt with natural pro-biotic cultures to replenish your gut bacteria.

Your gut flora is a central and critical actor in your digestion. If it's decimated by antibiotics or harmful foods, it will make digestion much less efficient - and painful for you. Keep your gut bacteria plentiful and healthy and you'll find yourself regular as a train whistle.

4) Walk/move/run throughout the day.

Physical activity stimulates peristalsis (the movement of digesting food through the large and small intestines). Sitting is good while eating to let your body concentrate on digesting in the stomach. However, when you sit for hours and allow the food to digest further down in the intestines, the process takes longer and is less efficient. Simply getting up to stretch and walk around the office - or during a break - can keep things moving along.

5) Cut out baked goods and simple carbs as much as possible - especially for breakfast each morning.

Eating yeasty baked goods regularly spikes your glucose and can lead to pre-diabetes, plus causes a strong spike in stomach acid each morning in anticipation (and increases your sense of hunger, causing you to overeat), if you do nothing else to take it down a notch (see #3 above). These goodies also reliably cause weight gain. It may be a tasty treat now, but its ill effects built up quickly.

6) Hydrate your body throughout the day, but intelligently.

Hydration is a science that can be easily perfected to facilitate, improve and regulate digestion. Each body is different, so don't worry too much about government recommendations. Just keep a water bottle with fresh water at your desk and take a gulp or two at least every 45-60 minutes.

NEVER drink water during the meal, since this will dilute your stomach's acidity and power to digest the food, leading to bloating, burping and inefficient digestion.

The ideal time to drink (ideally lukewarm, lemon-juice-and-honey-flavored) water is within 30 minutes BEFORE a meal and at least 30 minutes AFTER a meal, to allow for the best effects.

7) Eat a large breakfast, smaller lunch and a small dinner.

Your digestive capacity is most efficient and energetic in the morning, less so in the afternoon for lunch and least so for dinner, after a day of activity, stress and hard work.

For this reason, don't eat past 7 PM. At this point, your digestive system's efficiency is ebbing toward its lowest during sleep. Overloading your gut with food - especially heavy, oily food - is a sure recipe for digestive problems like bloating, constipation and heartburn.

8) Eat the same circumscribed set of things from day to day.

When you get your gut used to the same relatively small variety of nutritionally valuable foods (accounting for a balance of protein, fiber and grains) that your system handles well, you minimize the strain (and energy spent, plus any associated problems) on your digestive tract to deal with harsh or unfamiliar foods.

For example, throughout the week for lunch, I rotate the side dish, but keep the staples always at hand. I usually have baked chicken or salmon each day for lunch with either quinoa, brown rice or buckwheat. This keeps it manageable and gives enough variety, without giving my gut something unfamiliar and harsh to deal with on a daily basis. This means fewer system resources (metabolic energy) spent to digest - and more energy left over for everything else.

Keeping this rhythm also allows me to "cheat" once or twice a week on the Sabbath, when I eat two large meals with family and friends, plus a big brunch on Sunday. That's because I know that I'm back to the same steady rhythm on Monday until Friday night.

9) Take your meals at the same times each day.

Your body - like everyone else's - has particular circadian rhythms that regulate wakefulness, hormonal balance, mood - and digestion, among other things. If you take your meals at the times when you generally get hungry - and keep those times the same each day, then you will see that your digestive system and your eating habits will align closely. Try as much as you can to avoid taking meals at strange times and minimize late-night feasts, skipping breakfast and postponing lunch.

10) Don't eat at your desk or when in a rush.

Don't stress yourself with work and other concerns. Turn off your phone for a few minutes and step outside. Sit in a park and truly relax.

Don't eat when stressed. It only makes your digestion worse and adds to misery. Calm down, then eat in peace.

11) If having trouble digesting, eat pineapple/melon/watermelon/papaya after your meal.

Each of these fruits contain enzymes to help cut apart the proteins you just ate into smaller pieces, making it easier to digest. Cultures around the world (from Japan to Turkmenistan to Cuba) serve these to help digestion.

Alternatively, drink tea (anything warm or hot without too much caffeine helps) after the meal. Take coffee sparingly to avoid diarrhea, depending on your sensitivity to caffeine.

12) Control portion size and keep it consistent from day to day.

Eating too much or too little - and changing this all the time, as in when on a diet - is damaging to the feedback between your mind and gut. Your body hoards sugars and fats, so if you eat less of it one day, you will more likely compensate with more, the next day. Instead of trying to fool yourself and your body, just keep your portions sufficient to fill you (and not more) and manage them carefully.

One easy way to control portion sizes is to take your food from home in a pre-determined container that's the same from day to day. When eating a meal at home, simply choose a smaller plate if you're trying to control your portions. You will see this trick alone will make you feel fuller.

13) Remove yourself from the context where you overload on carbs, coffee, booze and other unhealthy foods.

Avoid hanging out with the people who have those unhealthy habits and you'll start losing those habits yourself.

Don't go for those free bagels at breakfast or cupcakes 4 PM. Take a walk, instead. Don't go near that break room. Have your own healthy snacks ready at your desk.

14) Snack on healthy foods throughout the day and don't let yourself get too hungry (for too much acid to be secreted before you eat).

Fresh fruit and veggies work well (dried, as well, depending on sugar and salt content). Almonds are a great snack and help suppress appetite.

The less unhealthy commercial snacks include PopChips and veggie sticks, although beware of the oils used to make them (also bad for digestion). Simple and healthy snacks can be in the form of a Wasa or other flat Scandinavian cracker with cream cheese or jam. Any of these are preferable to drizzled popcorn, potato chips, soda, fruit juice, baked goods and the other usual suspects.

15) Don't go shopping when hungry.

It's an oldie, but a goodie (even while seemingly obvious). You know best when you're hungry. Go shopping AFTER eating, NEVER before.

Stick to your list and set a short time to finish your shopping to avoid grabbing a ton of junk.

16) Take periodic, day-long fasts to reset your digestive system and clear out the toxins.

Use excuses like Lent, fast days or other religious or social reasons to fast periodically throughout the year, without going overboard. Your body will only benefit, as long as you're not pregnant or breast-feeding at the same time.

17) If digesting your food bothers you beyond once-in-a-while, do an elimination diet to see if taking something out prevents certain problems.

Look for allergies leading to heartburn, constipation, bloating, diarrhea, etc. This may instantly improve how you feel when digesting.

18) Avoid drinking coffee at the wrong time during the day.

This can put your digestion our of commission for a while.

We all know the cliches of being exactly what we eat. But science shows quite well that this is true. Digestion holds the key to our longevity and health.

And thus, go forth, digest in peace! Your body - and your productivity and mood - will thank you.

I'll be rooting for your success, as always!

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Yuri Kruman is a healthcare entrepreneur, published author and blogger at BlueprintToThrive.com, based in New York.

How To Build Sustainable Health and Well-being

 SW_Kristen Bruley

"How do you manage through the stress of living in New York, a family, huge student debt, a full-time job, plus writing and the other stuff you do?"

Well, that's a question for the ages. It's mostly been through trial and error, big mistakes, consistent tweaking, finding Moses, having to live through great upheaval, moving 20 times, rebirth, being born with sensitive digestion and high sensitivity. Nothing's been easy, but hard work's paid off.

I haven't let my "circumstances" break me, simply. But also, it's through discipline and patience. Rome wasn't built in a day. Along the way, I've learned a lot about how to maintain my health - both physical and mental - and what is most important to the process.

**Here is the A-Z of what I've done to get to where I am today**:

A) Eat a consistently balanced diet.

Accustom your digestive system to wholesome foods and make it a habit (with variations to keep things interesting). Experiment, but have a solid backbone of a regimen.

Eat a bigger breakfast, light lunch and light dinner before 7 PM. Don't eat too much sugar. Avoid refined foods, preservatives and complex-sounding ingredients.

Eat a wide variety of foods. Get your vitamins and minerals through food, not supplements.

Keep your portions small by using smaller plates. Make your own food at home to control nutrition and costs.

Focus on maintaining a healthy digestive system. Don't push it to the edge too often or you will end up (permanently) sick or worse.The goal is to limit inflammation and oxidation. Therefore, watch how much spicy and acidic food you eat (and never late at night), how much dairy you consume (the less, the better).

Consumer adequate fiber and B vitamins from whole grains and green vegetables. Make salads often. Eat little or no red meat (poultry is better) and lots of fish (better to freeze before cooking, to kill sea words and other parasites). Eat olive oil and drink red wine periodically. Fruits and veggies.

Eat yogurt and drink kefir to maintain thriving gut bacteria (a key to the whole process of digestion).

B) Hydrate throughout the day (but don't drink too much water, either).Sip lukewarm water with honey and lemon several times a day. Drink water before meals (ideally, 15-30 minutes before) and 30+ minutes after (but never DURING the meal).

C) Move! Walking even twice a day and getting up to stretch every hour does marvels for your health (more than going to the gym before or after work!)

D) Learn to relieve stress safely and effectively, every single day.Here's a good primer on how to do this well.

Take regular breaks. Switch things up (go out after work, meet friends, create new experiences).

Sleep well (7-8 hours a night), most importantly. Block out as much sound and light as you can from your bedroom (use blackout shades, turn off appliances in the background, etc.). Keep all your devices far away from you while you sleep. Pay careful attention to your circadian rhythms and don't mess with them!

Maintain good dental hygiene twice a day - floss, mouthwash, brush thoroughly, use a tongue scraper. When your mouth is inflamed or bleeding, it's often a sign of bigger health problems.

Learn to plan and prepare ahead of important meetings, at work and at home. Prep meals for the next day ahead of time before you sleep. Prepare the clothes and shoes you'll wear, plus whatever else you need in your bag for tomorrow.

Reduce the number of decisions you have to make in the morning (and in general, every day).

Resolve all the conflicts with people that you can before going to sleep. Take vacations!

E) Know who you are and where you're going in life. Here's How to Find Out What You Are Really Meant to Do in Life. Now march to the beat of your own drummer.

F) Meditate daily and weekly (observe your own personal Sabbath, especially from everything digital).

Know where you came from and where you're going. Who are you, in the grand scheme of things? What is the meaning of life for you? What are your mission and purpose?

Keep up a weekly (ideally, daily) check-in with yourself about your progress on the spiritual front.

Learn from every man and woman you meet, whether what to do or NOT to do. Take classes to learn the wisdom and coping/survival/thriving strategies of other traditions outside your own.

Know that there is a reason for everything you go through, everything that happens to you and everyone else. You may not know the reasons now, but you'll see them later.

All setbacks are growth opportunities. Don't waste them in self-pity. Move on and learn the lessons quickly.

G) Know that every problem you have or will ever have has been faced by many other people, including family, friends and acquaintances (and people posting online).

Seek out their wisdom and use it. Don't reinvent the wheel. Read Quora. Read forums, interest groups, crowdsource solutions from your networks. Ask for advice - you may even get a job out of it!

H) Turn off and/or put away your devices at set times.Put the smartphone away at dinner and before you sleep. Keep it away from your bedside. Don't check your phone first thing in the morning. Wait at least an hour. Read something interesting (magazine, book) on the pot, instead.

I) Surround yourself with family and friends good people who want you to succeed and be healthy.Distance yourself from negative people and their energy-sucking antics.

J) Value your time above all other resources.Are you doing something that's helping you grow as a person, professional or artist? Are you spending time with people that will help you move along the right path, with your best interest in mind? If not, move on quickly.

Maintain high standards for the things that you consume and produce (what you eat and how you digest, what you hear and how you speak, what you watch and what you show others).

K) Work hard to understand what thoughts/scripts (things you always tell yourself) hold you back and change them.

Here's a primer on how to acknowledge them and then start changing them.

L) Learn to say no to people and things that waste your time.Repeat often. Now your "Yes" is really worth something to you and others.

M) Break free of allergens making your life miserable. Do an elimination diet (eliminate candidate foods and ingredients that you might be allergic to). Clean the house regularly and your desk at work, too.

N) Set a home cleaning regimen.Get a cleaning lady, if you can't manage on your own. Cleanliness of the house reflects cleanliness of the mind.

O) Set up your finances.

This is the single biggest source of stress and illness for most people. Learn to budget and optimize cash flows and investments effectively. Diversify your sources of income. Read up on personal finance (for example, Ramit Sethi's The Ultimate Guide to Making Money).

Optimize your spending patterns - always negotiate and look for better prices. Buy fewer things, but of higher quality (that will last longer).

Create financial goals and plan out how to reach them. Consult a financial planner. Pay off your highest-percentage debt first. Carefully monitor your credit and improve it in every way you can. Have at least a 6-month cushion in savings that's readily accessibly in emergencies.

Invest in low-fee financial instruments like ETFs and index funds to maximize returns.

Put the minimal amount in your 401(k) to get your employer match, but not a penny more. 401(k) programs are lucrative for employers and the mutual funds that manage the money, but not very much so for you and I.

P) Keep a journal. Keep a pen and notepad by your bedside, at work and in your bag. It's critical to look back and reflect on what you've been through and how you've grown since then.

Q) Write down 10 ideas for something new each day. Make it a habit. Thank James Altucher. And read his stuff every day. Trust me, it's great.

R) Organize all your information in a way that you can find and access it easily at any time.

Always be organizing. Organize your work files, email, notes, music, etc. This reduces stress when you need something right away (and that's several times a day). Take notes in one place (if on a computer, then in a WORD file - one per subject). Otherwise, take notes on a note pad with a pen. Ideally, your notes are easily and quickly searchable (computer is easier). Use Evernote.

S) Always be reading!Read constantly, always be learning and asking questions and helping others with your knowledge.

T) Use (almost) every minute of your free time for something useful (outside of rest time set aside) to read, write, reflect, learn and plan ahead. It's also perfectly ok to be bored and do nothing, sometimes. It helps calm the nerves and reset. But being bored all the time is a waste. The world is too interesting and needs you too much to do something useful. Oh yeah, get rid of that TV, while you're at it.

U) Know your boundaries and push beyond them constantly.Never rest on your laurels. Take risks (better, calculated risks). Again, don't waste any opportunities for growth.

V) Automate and outsource what others can do better, faster and/or cheaper than you to save time. Here's a great resource that can help - Ari Meisel's Less Doing blog.

W) Say thank you as much as you can, especially to family and friends.Express your gratitude in person and in writing. If you believe in G-d, then say thanks for the food you eat, for keeping your organism whole and functioning properly, for good things that happen in your life, for giving you sustenance and all the other blessings you have in life.

Leave no person worse off for having met you - and do your best to leave them better off for it. How can you help? Ask!

X) Kill all your Sacred Cows. You'll thank me later.

Y) Focus. Nothing great in life was ever accomplished without at least some measure of sustained focus. I have ADD as much, if not worse, than the next guy. But when I'm focused and in my element (despite all the insane distractions in life), that's where I'm at my best.

Z) Find your purpose and mission in life and execute on them.The only thing that matters is your performance against your potential, not how you compare against anyone else. NEVER compare yourself to anyone else. You have a unique mission and purpose and nobody else's should matter to you for comparison.

Lastly, know that all is One. Everything in life has a meaning. Also, keep in mind that each of us came from dust and will go back to dust when finished in this life, which is but a blink in the continuum of the universe.

In light of that. do your best with what you were given in life and the good things will follow.

I wish you only the best of luck in your journey. If I can ever be of help, please do get in touch!

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Are there other methods you've used to achieve sustainable health and wellbeing? Please share them with the Community in Comments below. We’d love to hear from you!

– –

Like what you see? Visit BlueprintToThrive.com for more great strategies and tips for better health and wealth, plus improved productivity.

Follow us @Blueprint2Thriv

Yuri Kruman is a Healthcare Product Manager, published author, blogger at BlueprintToThrive.com and health tech entrepreneur based in New York.

*The views expressed herein are his own*

How to Improve Your Skin (For Good)

girl-flowers Back from another holiday weekend, you look into the mirror. All that fatty, oily, heavy food over the weekend. Going to sleep late, face unwashed. So stressed at work. Burnt by the sun. Yekh. The skin's not happy. And it shows.

What do you do?!

The skin's your largest organ, a reflection of the state of things inside your body and your mind. Your facial skin, especially, is a signal of your overall health. When you break out or otherwise are not taking good care of health, your face will show it.

Not all is lost. There are some lifestyle elements to change, but you can have good skin, even if you were not exactly born with it. Take it from someone who had acne issues all through teenage years and college. You learn to live a healthy lifestyle, tailor your skin regimen to what G-d gave you and tweak your diet, sleep schedule and the way you manage stress.

Here are some concrete steps to take to get your skin in working order and in better shape.

1) Wash your skin regularly (every night before bed and morning, upon awaking). Use a good glycolic cleanser that doesn't strip your skin of oil completely, cleans your pores and yet conditions skin. Use plenty of lukewarm water. Make sure the cleanser you use contains only conditioning natural ingredients (such as avocado or argan oil, shea butter, olive oil and aloe juice) and nothing to which you're allergic (more on that later). Good facial skin hygiene is critical to looking and feeling your best every day.

2) Wash your hands regularly and thoroughly. Avoid touching your face often, especially picking your acne. When you pick your acne, you invite bacteria, spread it around your face to other pores and make it more likely that further acne will appear. Keep your hands off and let your facial hygiene routine take care of the rest.

3) Get a good night's sleep, every night. Sleep clears out toxins from your body. If your sleep is of poor quality or quantity, your skin will suffer. Pores will get clogged and erupt. Toxins will collect and cause further damage.

4) Stay properly hydrated throughout the day. Drink water before meals and at least 30 minutes after, NOT during meals (this messes up digestion). Proper hydration ensures faster toxin removal, improves digestion (which also plays a role in skin health). Drink lukewarm water better than just cold. Add lemon juice and honey for a morning cleanse. Make it a habit.

5) Make it a habit to use sun screen of the SPF that's right for your skin color and type. Wear a hat when out in the sun for prolonged periods. Use common sense to prevent burning and apply pure aloe vera on your skin after sun exposure to counter the effects of burning and skin aging.

6) Avoid steroidal treatments for acne. Try elimination diet and natural remedies first. Put on a clay mask to dry out persistent cystic acne. Steroidal treatments are very commonly prescribed and yet are dangerous for their long-term effects, which include weight gain and others.

7) Eliminate allergens, both in food and your home and office. If you have persistent acne, do an elimination diet, where you eliminate the candidates for allergies for you - whether it's gluten, dairy, peanuts or whatever else. Once you figure out what's giving you digesting problems, it should also help clear up your skin. In terms of your environment at home and in the office, dust frequently and avoid other allergens that may be causing your skin to break out.

8) Don't eat junk that's too salty or too sweet, fatty, yeasty, spicy or oily. These are all strong candidates for causing acne. Just. Stay. Away.

9) Don't eat late and don't eat a heavy dinner. When you eat heavy food and/or eat late (after 7 PM), your digestive system will have to work harder beyond its night capacity (which is lower due to circadian rhythms and the day's fatigue), which means more toxins are released right before and during sleep, which will affect the quality of your sleep and may lead to skin problems. If you do eat heavy food and late in the evening, make sure to follow up with a cup of decaf tea to help digestion along.

10) Learn to manage your stress more effectively. Here is a detailed blog post on this subject.

11) Eliminate and neutralize the largest sources of inflammation and oxidation in your diet. Eat more anti-oxidants such as berries, green leafy vegetables, etc. Drink red wine to get your dose of phenols to fight oxidation and inflammation in your body from heavy food (see 8 above). Drink green tea after your meals for another anti-oxidant boost. Manage the damage from heavy or difficult-to-digest food in your digestive system, which results in heavy oxidation and inflammation. These two are the causes of many chronic diseases such as diabetes II and heart disease.

12) Sweat! Let your skin breathe! Whether through vigorous walking or exercise or even by eating spicy food, make sure to sweat regularly. Sweat helps release and eliminate toxins from the body and skin and to keep the pores clean.

13) Use lotion in the winter to stay hydrated, preferably one that's plant-based, not petroleum-based.

14) Eat a balanced diet full of fruits and veggies, yogurt for intestinal flora health (to maintain efficient digestion), fiber and a full range of food-based vitamins. A balanced diet is by far the most important factor in your skin's health.

15) Maintain good dental hygiene. When your teeth are in bad shape, it means your organism is not healthy. When you brush, floss and use mouthwash twice every day, you are well on the way to good dental health. A mouth with sores or open wounds lets in bacteria that endanger your skin health equally, as toxins get in the blood and circulate, causing serious problems  Remember, all the functions of the body are connected to the skin.

16) if all other natural remedies fail, seek medical attention. It may be a sign of more serious medical problems in need of diagnosis and treatment.

The list above is not exhaustive, but addresses the main strategies for keeping your skin healthy.

Enjoy and here's to good skin health!

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Do you have other strategies for healthy, happy skin? Please share them with the Community in Comments below. We’d love to hear from you!

– –

Like what you see? Visit BlueprintToThrive.com for more great strategies and tips for better health and wealth, plus improved productivity.

Follow us @Blueprint2Thriv

Yuri Kruman is a Healthcare Product Manager, published author, blogger at BlueprintToThrive.com and health tech entrepreneur based in New York.

*The views expressed herein are his own*

9 Ways To Instantly Improve Your Quality of Sleep

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The simplest cure for what it is that ails us is... a good and solid night of sleep. Russians intone, "morning is wiser than the night." It's hard to argue with the obvious, but how exactly can I sleep well with my worries, obligations, emails, city noise, etc.?
It isn't rocket science, but a few good tricks can really help.
1) Turn off your phone, computer and TV at 7. Rest your eyes and brain. After a long day looking at computer screens, your phone or tablet and TV, your eyes and mind are drained. With too much light exposure after darkness sets, you are beginning to mess up your circadian rhythms and in turn, your quality of sleep. Don't look at your phone before bed. Don't check your emails. Don't worry yourself with things that can wait until tomorrow. Instead, spend quality time with your family. Read a good book. Take a nice walk outside.
2) Avoid eating dinner after 7, especially heavy foods (anything fried, heavy carbs, red meat, anything in a heavy tomato or cream sauce). At around this time, when it's starting to get dark, your digestive system begins to prepare for sleep and becomes less and less efficient after the waking day. During sleep, your digestion is at its least efficient. Going to sleep soon after a heavy meal can cause indigestion and/or other digestive issues, which can easily disturb and lessen the quality of your sleep.
3) Drink a glass of water before bed. Help your body clear toxins from the day. Enhance digestion during sleep.
4) Sleep at least enough hours for your body to recover to peak performance the next day. Your body us unique in the amount of sleep it needs to feel refreshed and ready to go. Ideally, you should wake up at the end of a cycle of sleep, not in the middle. In order to measure your sleep cycles and the optimal amount of sleep, you can download several great sleep apps.
5) Resolve all your pressing problems with people before going to bed. Say thanks, apologize, talk it out. Do whatever it takes to return to your normal emotional state. Just don't go to sleep pissed off or angry or otherwise emotional.
6) Practice gratitude before sleep and throughout the day. Be grateful for your health, family, home, food and sustenance, good friends and the ability to do what you do in life. Meditate or pray on all of the great things in your life. Accentuate the positive and eliminate the negative, as the old saying goes.
7) Read a good book or story before bed to get your mind off from work and other worries from the day. Dive deep into another person's world. You will at worst escape and at best, learn something new and interesting.
8) Finish your chores before bed and prepare for the next day. Wash the dishes, take out the trash, prepare your lunch. Remember that the state of your home reflects the state of your mind. If one is a mess, the other will be too.
9) Take good care of your dental, mental and physical hygiene before sleep with an established routine that you follow, no matter what. Even if you've had a crappy day, your routine will put you in the mindframe for a good night of sleep.
Now you know. Try out one, two or a few of these and you'll see a real improvement in your sleep.
Sweet dreams tonight!
Are there other tips and strategies you've found useful in getting a good night's sleep? Share them with the community in the Comments section below.
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Yuri Kruman is a Healthcare Product Manager, published author, blogger at BlueprintToThrive.com and health tech entrepreneur based in New York.

*The views expressed herein are his own*

The Ideal Work Schedule as Determined by Circadian Rhythms

Wish I'd known this years ago. Super helpful in planning when to reply to emails and when to schedule meetings according to circadian rhythms. https://hbr.org/2015/01/the-ideal-work-schedule-as-determined-by-circadian-rhythms

The Scientifically Best Time To Drink Your Coffee

There are good and there are terrible times during the day to drink your coffee. Be very careful not to mess up the timing, since you could easily cause your stress hormones to go haywire with coffee when they're already high during the the day. http://lifehacker.com/the-scientifically-best-time-to-drink-your-coffee-1456767721