Keto, paleo, Whole30, vegan, Mediterranean, oh my!

There comes a time in your life when you realize it’s time to go on a diet. Whether it’s due to sudden weight gain (thank you covid), gradual weight gain, an increase in health conscientiousness, or a vague sense of your own mortality, starting a diet is a common response to the many things life throws at you.

“Do you have any gluten-free dairy-free paleo options?” That has never been me. Confession: I’ve never been a diet person…unless you count my tendency to avoid mayonnaise, which could be considered hypocritical based on the fact I have no qualms eating other equally unhealthy foods. When I decided it was time for me to start eating healthy (vague, I know), it was incredibly difficult for me to choose a diet.

There are just so many options, and it’s confusing for those of us who aren’t up-to-date with the latest health trends. Come with me as I explore 10 of the most popular diets and discover which one can benefit you the most.

1. Sugar-Free Diet

If you have a sweet tooth, I might have already lost you. But the sugar-free diet offers enough health benefits to outweigh the cost of, well, giving up sugar. These include weight loss, improved dental health, and decreased health risks such as high blood pressure, high cholesterol, and inflammatory markers.

The challenge is actually implementing this diet. After all, sugar is sneaky and exists in many foods you’d never guess (think pasta sauce, salad dressing, yogurt, and even coleslaw).

Here are the sugars to look for in the ingredients: brown sugar, corn sugar, corn syrup, fructose, glucose, high fructose corn syrup, honey, raw sugar, sucrose, syrup, and turbinado sugar. Fortunately, you can continue eating natural sugars such as those occurring in whole fruits and 100% fruit juices.

Still struggling with sugar cravings? Evidence shows a connection between a low-quality diet and lack of sleep. That means if you prioritize getting your 7-9 hours of sleep every night, it’ll be easier to say no to sugar consumption.

Also, focusing on healthy fats mitigates sugar cravings. If you’re having trouble cutting out sugar completely, try lowering your intake to 100-200 calories per day. Your health will still improve significantly.

2. Ketogenic Diet

Keto is perfect for you if you’re afraid of being hungry. It focuses on replacing carbs with fats, letting you eat until you’re full and not worry about counting calories. The standard breakdown is 75% fat, 20% protein, and 5% carbs.

The lengthy list of health benefits includes weight loss, reduced blood pressure, reduced triglyceride levels, improved insulin sensitivity, and lower risks of heart disease, cancer, Alzheimer’s, and polycystic ovarian syndrome.

The goal of the ketogenic diet is to put your body in a state of ketosis, which is a metabolic state where your body uses fat for fuel instead of carbs. Many keto practicers adopt intermittent fasting as well because it helps you enter ketosis faster.

These are the foods to focus on eating for keto: meat, fatty fish, pastured eggs, grass-fed butter, heavy cream, unprocessed cheese, nuts, seeds, healthy oils, avocados, and low-carb vegetables. Check out this sample meal plan for an idea of the diverse meals you can enjoy while on keto.

If you’re an athlete, this low-carb diet might not be right for you. Keto is ideal for those who want to lose weight and aren’t trying to add large amounts of muscle.

3. Vegan Diet

People typically choose this diet for environmental or ethical reasons, but that doesn’t mean it can’t benefit your health as well. Vegans tend to have a lower BMI, lower blood sugar levels, lower risk of high blood pressure, increased insulin sensitivity, and reduced risk of cancer, Alzheimer’s, and poor kidney function.

The vegan diet eliminates all animal products, including meat, eggs, dairy, and bee products. It is important to use substitutes in order to get adequate nutrients. Popular plant-based substitutes include tofu, beans, lentils, nuts, seeds, plant milks, algae, and whole grains.

Many vegans also take supplements to ensure they are receiving enough nutrients. Getting plenty of nutrients makes it easier to stick to the vegan diet.

4. Paleo Diet

This diet strives to eliminate processed foods and instead focus on the whole foods our hunter-gatherer ancestors ate. The idea is to avoid obesity, diabetes, heart disease, and other lifestyle diseases.

Paleo is a somewhat flexible diet that many people adjust to suit their own needs. The main concern is excluding sugar, trans fats, artificial sweeteners, and highly processed foods. Basically, don’t eat anything that was made in a factory. Oh, and paleo allows you to indulge in small amounts of red wine and dark chocolate.

5. Mediterranean Diet

The Mediterranean diet is highly recommended by experts and is backed by numerous studies. It is meant to imitate the dietary habit of Italians, Greeks, and other Mediterranean people in the 1960s. This diet is conducive to weight loss and longer life, preventing heart attacks, strokes, and diabetes.

Essentially, the Mediterranean diet centers on healthy plant foods along with fish and seafood. It eliminates refined grains, processed foods, added sugars, and trans fats. Fortunately, this diet is relatively easy to follow if you eat out regularly. Just choose fish or seafood from the menu and ask them to fry it in olive oil. 

6. Bulletproof Diet

The Bulletproof Diet is popularized by Dave Asprey, the father of biohacking. He used to weigh 300 pounds but now uses this diet to feel bulletproof.

This is a cyclical keto diet that combines 5-6 days of keto with 1-2 days of carb refeed days that are meant to mitigate the possible long-term side effects of ketosis (constipation and kidney stones).

This diet incorporates Bulletproof Coffee for breakfast every morning, a popular product meant to suppress hunger and improve mental clarity, as well as intermittent fasting. The goals of the Bulletproof Diet are to burn fat, curb cravings, and increase energy. 

7. Whole30 Diet

Are you looking for a temporary diet that will help you determine which foods your body can’t tolerate? If so, Whole30 might be the diet for you. It’s a 30-day program that eliminates foods and then reintroduces them one at a time. These problematic foods might be causing issues in mood, sleep, digestion, energy, focus, and pain.

Whole30 consists of vegetables, fruits, seafood, unprocessed meats, eggs, nuts, seeds, olive oil, coconut oil, and black coffee. As you can see, you’ll be eliminating a lot of foods…and in the process you’ll discover which foods are the culprits behind your health issues.

8. Gluten-Free Diet

While this diet is most commonly used by people who suffer from celiac or other medical conditions associated with gluten, it has also been adopted by people who wish to lose weight. If you think you might have celiac disease, you can do a blood test to determine whether you have the antibodies.

For this diet, you need to avoid all wheat, barley, rye, spelt, durum, kamut, semolina, triticale, malt, and brewer’s yeast. That means no bread, pasta, beer, soy sauce, or cereal.

Fortunately, there are many gluten-free substitutes available. If your goal is to lose weight, however, it’s best to avoid processed substitutes such as cakes, pastries, and snacks.

9. Dairy-Free Diet

Like the gluten-free diet, the dairy-free diet is often adopted by people who are lactose intolerant. Even if your body is able to handle lactose, there are several benefits you can get from this diet, including weight loss, digestive health, clear skin, and increased energy.

The dairy-free diet gets rid of milk and milk products. Thankfully, there are many delicious substitutes out there including almond milk, hemp yogurt, cashew cheese, nut butter, and coconut milk ice cream. Again, if your goal is to lose weight, it’s best to avoid many of these substitutes.

10. Continuous Glucose Monitor

This is not a diet but rather a tool to help you personalize your diet to suit your own body. A continuous glucose monitor (CGM) shows you which foods spike your glucose so you can avoid eating too much of those foods. Although it is most often used by diabetics and pre-diabetics, it has benefits for others as well.

A CGM offers personalized nutrition information and the ability to improve your blood sugar. Choose your CGM and then implant it using microneedles. Don’t worry, this doesn’t feel like a shot–just a tiny prick.

Then use an app like Levels Health to track your glucose levels. Once you discover which foods make your glucose spike, you can adapt accordingly and level up your health.

Sleep Science From Creators of Qualia Mind and Qualia Night

By Gregory Kelly, ND–Director of Product Development

What is the link between stress and sleep?

Sleep and stress have a very complicated and interwoven relationship. Fully describing the relationship could fill lots of pages, but three key points are that: (1) stress can interfere with sleep, (2) when we are under more stress we typically need more sleep, and (3) insufficient or poor quality sleep is itself a form of stress. 

“Wired and tired” refers to a feeling of being exhausted, but too on edge to experience good sleep. In sleep research, the term “hyperarousal” is used as a way to describe this state of overactive neurobiological and psychological systems.

Hyperarousal is a leading cause of sleep complaints. It means the body, brain, or emotions—often aspects of all three—are on alert. The stress hormones and messenger molecules we create as a result—what the late Candice Pert, Ph.D. described as “molecules of emotion”—can interfere with the other processes that should allow us to fall asleep, stay asleep, and get a restful night’s sleep.

So, one of the links between stress and sleep is that the former can interfere with getting the latter. Unfortunately, when we are under more stress we also typically need more sleep to recover from it. Whether the source of stress is emotional, mental, or physical, it is during sleep that a lot of what might be called dealing with and recovering from it occurs. 

Lastly, getting an insufficient amount of sleep is itself a form of stress. When we don’t get enough sleep, stress hormones increase. We also tend to be more moody and reactive when we don’t sleep well. This can lead to reacting more strongly to stressful things in the environment, and sometimes interpreting something as being stressful that we would have viewed differently in a more rested state.  

The takeaway is that stress and sleep are closely linked. Stress can adversely affect sleep quality and duration, while insufficient sleep can increase stress levels and make things feel more stressful. This relationship between sleep and stress is the main reason we created Qualia Night and the reason it includes adaptogens and calming nootropic substances.

What morning habits support low stress and good sleep?

While there are lots of great morning habits that can help, taking early morning walks is near the top. Going outside for even a brief morning walk has a dual benefit. It counts towards your exercise goals. And it gives you exposure to the sun early in the day. This helps anchor light-sensitive circadian rhythms. In a sense, this habit strengthens the body clock, and both the stress system and sleep are body clock dependent.

The timing of caffeine intake can make a big difference for many people. Caffeine strongly interacts with the body clock. Consuming it in the morning at about the same time most days can have a synchronizing effect on circadian rhythms. Caffeine impacts our brain in ways that cause wakefulness and alertness, so taking it in the afternoon can have the opposite impact on body clock functions, disturbing body clock function and interfering with sleep quality. This is why Neurohacker Collective recommends taking caffeine-containing products early in the day.

A third early morning habit that can help is making sure to get some L-tryptophan early in the day. This can be done by having quality protein with breakfast or by taking a supplement with L-tryptophan—this is one of the reasons we included L-tryptophan in Qualia Life. L-tryptophan is a building block for melatonin, our darkness hormone. The combination of morning bright light and L-tryptophan at breakfast can help support healthier melatonin levels 12-14 hours later.

What evening habits support low stress and good sleep?

When Neurohacker Collective began researching sleep as part of the development of Qualia Night, we found that good sleep is about more than what happens just before bedtime or while you are in bed. What you do starting 3-4 hours before you go to bed seems to have a large impact.

Things that make you more relaxed, calm, and comfortable starting several hours before bedtime can relieve stress and promote good sleep. 

Strive to build habits and create an evening environment that invites feelings of safety, relaxation, and comfort. There are different habits, activities, and interactions that support these qualities…and others that don’t. Some people can watch a scary movie and go right to sleep after. Others can’t. It’s important for you as an individual to learn what works best for your evening.

During the development of Qualia Night, we also found that what was consumed at dinner—foods, beverages and supplements—as well as how much was consumed and when it was eaten could impact sleep for the better or worse that night. 

One evening activity that we’ve found worthwhile for many people is getting outside around the sunset as often as possible. Taking the time to do this seems to be stress relieving—and being in green spaces or nature can be particularly beneficial.

How does finding balance in life support higher productivity, lower stress and better sleep?

The general recipe for high performance, no matter what the area or endeavor, requires doing and recovering from it. The doing category is the time and effort you put into work, studying, exercising, or practicing an activity, as examples. The recovery category consists of things like sleep, breaks, days off, and vacations that allow your body to recoup from what you have been doing.

Doing and recovery from doing are both necessary. But society tends to value things that fall into the doing category much more than recovery, which can lead to higher stress and not allowing sufficient time for sleep.

Finding balance means starting to put more emphasis on all the behaviors and activities that fall in the recovery category. Oftentimes higher productivity isn’t going to come from doing more, but instead will come from being more efficient, which almost always requires finding balance.

Tell us more about the formulation approach at Neurohacker Collective.

The formulation process starts by figuring out what we want a product to accomplish, and determining metrics that indicate whether it does in fact accomplish it. We then spend a great deal of time researching processes and mechanisms that allow for or interfere with accomplishing the goal. After that stage, we start to research individual ingredients. Eventually, we move to a stage where we combine ingredients together and can start to get answers to the all-important question of “does it work?”

Which Qualia product would you recommend as an entry point for people who want to perform at their peak?

Qualia Mind is our original and best-selling product. It is a nootropic, which means it was designed to quickly support mental performance and cognitive skills like focus, concentration, processing speed, and memory. This is our flagship product and is the formula that put Neurohacker on the map. Try a combination of Qualia Mind and the Hapbee Focus signal for maximum concentration.

If you’ve been struggling with “wired and tired” feelings or you want to address nighttime and sleep performance as a way to perform at a higher level during the day, Qualia Night is an excellent entry point. Pair it with the Hapbee Sleepy signal to sleep soundly and wake up recharged and ready to face the day.

Are your kids racing around the house, full of sugar and without Zoom school to keep them occupied? Are your in-laws giving you that look because your kids are out of control? Is your crazy uncle spewing out conspiracy theories to everyone within earshot? It’s that time of year again—time for your annual dose of holiday anxiety.

Or maybe your holiday anxiety looks a little different this year. You’re far from home, unable to travel due to COVID concerns, and just plain lonely. You’re concerned about your grandma who’s alone during her favorite season, you miss throwing your annual holiday party, and your springtime expectations that everything would be back to normal after New Year’s just don’t seem realistic anymore.

No matter what your holiday anxiety looks like, you need to equip yourself with tools to manage it. Contrary to what you might think, it’s not too late for you to get rid of your holiday anxiety so you can actually enjoy this holiday season.

1. Meditate on your goals. When things get a little tense, try this meditation exercise. Think about your goals for the future. They can be as high-reaching as starting a new business or as simple as sending a thoughtful text to someone each day. Remove yourself from the stressful situation you’re in – whether it’s your relatives fighting about politics or your own spiraling thoughts about everything you’re missing this holiday season – and reflect on your goals and how you intend to reach them. Maybe you’ll even dream up a New Year’s Resolution or two!

2. Play your favorite holiday jams. If you don’t have a holiday playlist, find one. Or make one. There’s nothing like music to drown out your anxious thoughts, especially if it’s nostalgic, feel-good holiday music. And don’t forget to let yourself dance around the house from time to time. Here’s a list of 100 holiday favorites to get you started.

3. Spend some time away from screens. We rarely think about the extent to which constant screen time really affects us. If you’re starting to feel anxious and then you glance at the 10 missed messages or 30 unread emails on your phone, you probably won’t feel more relaxed. If your kids are screaming and then a news report of higher COVID cases pops up on the TV, that’s nothing but a recipe for escalating anxiety. What you need to do is take some time away from ALL your screens at least once a day so you can clear your head and regain your sense of balance.

4. Take a holiday bubble bath. Picture yourself in a warm bath filled with holiday fragrances and a closed door between you and the chaos going on around the house. Now make it a reality. Throw off your responsibilities for a few minutes and create a soothing environment for yourself. When you venture back out into the craziness, you’ll be facing it from a place of inner peace. Get yourself this holiday bath bomb set as a reminder that you deserve to relax…or make your own holiday bath bombs.

5. Don’t miss the mistletoe. Did you know that a hug or a kiss can bring tremendous stress relief? Don’t let personal touch fall by the wayside amidst holiday stress. Get caught under the mistletoe with someone you love or call up a friend in your bubble and say you need a quick hug. 

6. Treat yourself to a future getaway. Sometimes what you need in stressful times is something to look forward to. Plan a future getaway for yourself that you can think about when times are especially trying. You probably won’t be able to take your ultimate dream vacation anytime soon, but you can at least steal away to the lake for the weekend, take a local ski trip, or just explore a neighboring town for a day or two. When things get overwhelming, think about your future getaway. Don’t miss this fun list of places to go during the pandemic.

7. Practice gratitude. It may be difficult to find things to be grateful for during this wacky holiday season, but it’s definitely possible. Make a list of what you’re grateful for and come back to it whenever you’re feeling…ungrateful. Bonus points if you can find a way to be grateful for things that would normally drive you crazy, like staying inside (curled up by the fire?), having extra time with your in-laws (making new memories?), or missing the tradition of ice skating with your friends (starting new traditions with your roommates?)

8. Diffuse essential oils. What do the holidays smell like to you? Maybe you think of gingerbread, peppermint, nutmeg, eggnog, or pine trees. Why not bring some of these holiday scents into your home using essential oils or candles? When you smell them, your worries will start to melt away…even in the midst of tension. Check out this list of delightful holiday essential oil blends.

9. Forgive yourself. Sometimes what makes you most anxious is not letting go of your regrets from the past. Maybe you wish you had been there for your dad’s last Christmas, or perhaps you regret the way you scolded your son last week. Whatever regrets you might have, it’s time to forgive yourself. Take a deep breath and let go of the mistakes you’ve made. Learn from them and move on.

Your alarm goes off…but it feels like you haven’t slept at all. You’ve been tossing and turning all night, not getting the deep REM peaceful sleep your body needs. You need to get out of this cycle. Here are the mistakes you’re probably making (and the sleep remedies you need to fix them):

1. Having a random bedtime. I know it’s tough, but you need to set a bedtime and be consistent. Going to bed at 9pm some nights and 2am other nights will completely throw off your natural circadian rhythm. Maintaining a sleep schedule will teach your body to sleep soundly every night. Whenever you need to shift your schedule, let your body adjust gradually by moving your bedtime one hour each night. To find out the ideal time for YOU to sleep and wake up, check out this article. 

2. Eating right before bed. It’s tempting to eat late at night, especially when you’re caught up with work or other activities in the evening. Unfortunately, eating a big meal can negatively impact your sleep quality and even wake you up repeatedly during the night. The best solution is to stop eating at least three hours before going to sleep so your stomach has plenty of time to digest and start feeling sleepy. For more details about how digestion may be affecting your sleep quality, go here

3. Cozying up under heavy blankets. Having too many thick blankets on your bed results in night sweats, which make you feel like you didn’t sleep enough. Choose lighter blankets instead and create a comfortable, cool environment in your bedroom. Other benefits of sleeping in a cool room include increasing your metabolism, decreasing your risk of disease, and producing more natural melatonin in your body, as well as more you can find here. 

4. Consuming caffeine after 2pm. Maybe you’ve heard of the dangers of evening caffeine, but you haven’t been willing to give up your afternoon coffee boost. If you’re serious about getting better sleep, though, you need to find another way to stay awake when you hit your afternoon slump. This sleep study found “400 mg of caffeine taken 0, 3, or even 6 hours prior to bedtime significantly disrupts sleep. Even at 6 hours, caffeine reduced sleep by more than 1 hour.” For a list of healthy, substance-free alternatives to keep you alert in the afternoons and evenings without negatively affecting your sleep, go here.

5. Using your phone in bed. You might be totally wiped out when you get into bed, but as soon as you pick up your phone to check your email or your Instagram feed one last time, your mind will start to wake up. Your phone’s blue light actually persuades your brain it’s daytime—time to be awake. That’s why you need to put your phone away at least one hour before bed, preferably in a place where you’re not tempted to grab it if something pops into your mind. Still not convinced? For more ways your phone is damaging your sleep cycle, read this article.

6. Sleeping alongside your pets. It may seem cold-hearted to kick Fido and Fluffy out of your bed, but it’s just what you need in order to get a better night’s sleep. According to a recent Mayo Clinic study, “Human sleep efficiency was lower if the dog was on the bed as opposed to simply in the room.” No need to shut your pets out completely, however. Dedicate one corner of your room as their space, with cozy beds they love. That way, you’ll still feel their comforting presence—without tossing and turning when they do. Get some inspiration from these super cute dog beds and cat beds.

7. Using bright lights. Having bright overhead lights on when you climb into bed will only confuse your body. To properly prepare yourself for bed, start using soothing lamps or soft tea lights a couple hours before going to bed. Your body will get the message that the day is winding down. If you’re looking for a high-tech light that naturally tells your body when it’s time to sleep and wake up, give The Glow Light a try.

8. Drinking alcohol before bed. Don’t fall for the myth that a glass of wine before bed will make you drowsy enough to sleep easily. On the contrary, late-night alcohol keeps you from attaining deep sleep, makes you dehydrated, and wakes you up periodically throughout the night. One of the best sleep remedies is to cut back on drinking before bed. To learn more about how alcohol affects your sleep, read this article. 

9. Working in your bedroom. If you spend most of your time at home, you really need to carefully define the different areas of your house. Find a place to work or study that’s NOT your bedroom. Your body needs to know that your bed is the place for resting and sharing intimate moments with your partner. For other ways to make your bedroom a sanctuary, click here.

10. Napping at the wrong time. If you’re a bad sleeper, you might feel the need to grab a nap whenever you can in order to supplement your poor nighttime sleep. You need to be careful about when you nap, however. Dr. John Cline recommends taking a 2PM nap because that’s when the natural low in your circadian rhythm occurs. He suggests taking a shorter nap than a full 90-minute sleep cycle so it’s easy to get up and still possible to fall asleep at your normal bedtime. For more advice about how to use naps as a tool to help rather than harm your nighttime sleep, read this. 

11. Staying in bed when you can’t sleep. When you have trouble falling asleep at night, don’t just stay in bed stressing about how you have an early meeting in the morning. That will only make you more alert and cause your mind to associate your bed with wakefulness. Instead, leave your bed and find a comfortable chair to sit in while you read a book or listen to soft music. Dr. Luis Buenaver recommends moving out of your bed after about 20 minutes of not being able to fall asleep. This will relax your mind and allow you to start to feel drowsy again. To find additional sleep tips from Dr. Buenaver, go here.

12. Taking sleeping pills instead of using all-natural Hapbee. For many bad sleepers, taking sleeping pills or melatonin has become what feels like the only answer. It’s no secret that relying on daily medication is incredibly hard on your body. That’s why Hapbee’s Sleepy signal is the perfect all-natural solution to sleeplessness. Make it part of your night time routine to help your body and mind unwind from the day and.  Don’t keep making the same mistakes. Order here: https://hapbee.com/ For authentic stories of how bad sleepers like you have attained peaceful sleep using Hapbee, go here.

Have you ever found yourself nodding off in the middle of a workday or having trouble focusing? Or wondering if you might be just a little too tired to commute safely? I’m guessing your typical response when you feel like that is to down a few cups of coffee or drain an energy drink. Guzzling that stuff all day will keep you awake, but at what cost to your body? For more natural methods to empower and invigorate your body, check out these 27 substance-free ways to stay awake all day.

1. Take Breaks. No matter what you’re focusing your attention on, your brain needs frequent breaks in order to stay sharp and not become fatigued. Studies show taking breaks increases your productivity and improves your overall health. Make a schedule so you know when to take breaks. If you’re feeling drowsy and you’re working on something important, allow yourself a quick break. You’ll find it easier to stay awake and to focus on the task at hand once you get back to it. For tips about how and when to take breaks in order to have optimal brain function throughout your day, go here.

2. Alternate Activities. Boredom definitely won’t do you any favors when it comes to staying awake. You need to alternate your activities so that your mind and body stay active and engaged. When you shift things around instead of doing the same thing for 10 hours straight, your mind is more able to focus on fresh tasks. For an extra cue to your brain that it’s go time for a big project or challenging situation, try Hapbee’s Focus signal. Hapbee is the perfect mental focus headband for when you can’t concentrate or you can’t focus at work. Get it now at https://hapbee.com/ (more info to come—keep reading!)

3. Laugh. Looking for a super fun trick to perk you up? Belly laugh. Studies show this can actually increase your energy. When you start to nod off, find that coworker with the great one-liners or think back to that time your buddy crashed and burned in front of his high school crush. Or better yet, treat yourself to a few minutes of your favorite comedy.

4. Use Rosemary Oil. I know you’re thinking this is just part of the essential oil craze, but don’t write it off just yet. Studies actually show rosemary oil can stimulate brain activity and yield numerous medical benefits. Keep a stash in your drawer and put a little under your nose to wake yourself up. For an affordable option, go here.

5. Soak in Some Sunlight. This is exactly what your body naturally needs to stay awake. Sitting in a dark office can trick your body into thinking it’s time to rest. Getting outside, or at least letting some sunlight shine through your windows, freshens your mind and balances your circadian rhythms. Moreover, inhaling fresh air revives your senses and strengthens your body. For more all-natural ways to stay awake, check this out.

6. Stay Cool. You’re probably familiar with the drowsiness that comes when you’re in a warm environment. Keeping a low (but not too low) temperature increases productivity and helps your brain focus. According to research, somewhere between 72 to 77 degrees is the best temperature. For more information about the ideal room temp to boost productivity, read this.

7. Engage with Others. It’s pretty rare to fall asleep in the middle of a conversation. Talking to others stimulates your brain and builds connection in a powerful way. If you know you’ll be alone for most of the day, consider penciling in a phone call or even a quick grocery store stop where you can engage with someone and get your wheels turning. For more ideas to battle sleep at work, click here.

8. Listen to Music. Jamming out to your favorite tunes keeps your brain energized. Of course, you’ll want to choose music that’s on the lively side, not slow and hypnotic. To indulge in high-quality sound that’ll get your brain moving, check out Sonos.

9. Stay Active. There’s no better way to give yourself an energy boost than to get your body moving. Exercise has tons of benefits that all point to increased vitality, such as endorphins, cardiovascular endurance, higher oxygen levels, and sharper focus. To figure out exactly which workouts are the most energizing for you, go here.

10. Stretch. When you feel tired, one of your natural reactions is to stretch your arms up over your head, right? That’s because stretching actually gets your blood flowing and engages your muscles. Adopt these three wake-up stretches and use them for a quick exercise kick whenever you start to become drowsy.

11. Eat Healthy Snacks. It’s no surprise snacking on potato chips just makes you feel even more sleepy. Your body needs to be fueled properly so it can fight sluggishness. Energizing foods include nuts, granola, hard-boiled eggs, yogurt, vegetables, hummus, and fresh fruit. For a lengthy list of superfuel foods, check out this article.

12. Hydrate. Water is essential to staying focused throughout the day. In fact, if you become dehydrated, you’re more likely to feel fatigued. Plus, water helps with weight loss, digestive health, skin care, and so much more. To see exactly how much water you should drink per day and how a lack affects your body, read this.

13. Get Mad. Your partner won’t thank you for this one, but it will certainly help you stay vigilant. Dr. Jedidiah Ballard suggests dwelling on something that makes you angry and even yelling about it if possible. Spend some time venting about your neighbors or your old boss or whatever gets you going. You won’t have any problem with drowsiness for a while. For more outrageous ideas from Dr. Ballard, go here.

14. Splash Your Face. Head over to the sink and douse yourself with cold water. It’s a surefire way to shock your system and wake yourself up! If you want to put a fun twist on this, ask a family member to spritz you with cold water whenever your eyes start to get a little bit heavy. To discover more about the health benefits of cold showers, go here.

15. Cut Down on Sugar. You might be tempted to eat sugary foods because they hit you with a little burst of energy. Unfortunately, they’ll give you a quick spike and then a crash. You’ll end up feeling even more sleepy than you did before. For a list of other foods that will zap your energy, read this.

16. Massage Strategically. If you’ve ever had a massage, you probably remember feeling relaxed and almost asleep by the end of it. Surprisingly, there are certain parts of your body you can massage to give yourself energy. These pressure points include behind your knees, right below the balls of your feet, the back of your neck, and between your thumb and index finger. For more details about how massage can boost your energy, click here.

17. Strategize Your Time. It’s essential to plan your day so you can accomplish the most important tasks when you have the most energy. If you have a big project for work or an important sales call to make, schedule it in the late morning or early evening. Save the other stuff like sorting emails, getting your hair done, etc. for the early afternoon and evening. To find out your sleep spirit animal and exactly when YOU’RE most (and least) productive throughout the day, take The Sleep Doctor’s quiz.

18. Watch Videos of Cute Animals. This one definitely seems too good to be true. You’re going to have to test it out for yourself. Studies have shown that watching videos of cute animals can boost energy levels and lower negative feelings. Pull up a video of a baby koala or a pygmy hippo and brighten up your day—giving yourself a little energy nudge in the process!

 19. Yoga Nidra. This awesome yoga hack will rejuvenate you and make you feel like you slept soundly all night—even if you didn’t. Start by lying face up on the floor in yoga corpse pose. Then, go through the four stages of brain activity using a guided meditation or yoga nidra instructor. When you reach the delta stage, which is the state of restoration and regeneration, your body will compensate for the quality sleep you might have missed the night before. Take a moment to do this when you feel tired and quickly replace the energy you’ve been lacking. Find out more about yoga nidra here.

20. Get a UVB Light. Sunlight exposure is precisely what your body needs in order to feel energized, but what if it’s snowy January in the Midwest or dreary November in the Pacific Northwest? Using a UVB light has numerous benefits such as prompting dopamine production, decreasing inflammation, supplying Vitamin D, promoting skin health, and more. You’ll be much more energized all winter long if you commit to using a UVB light regularly. For more information about which UVB lamp to invest in and other light hacks, read this.

21. Snack on Bulletproof Collagen Protein Bars. Calculating which foods to eat at which time is exhausting. If you’re looking for a healthy on-the-go snack that energizes you and strengthens your body at the same time, check out Bulletproof Protein Collagen Bars. They satisfy your hunger while keeping you completely focused and fully awake. Order some here.

22. Get a Fatigue Alarm. If you’re really concerned about staying awake in tough situations like driving or working all night, use this gadget that was designed for long car rides. It’s an ear piece that sounds an alarm when your head starts to fall forward from drowsiness. Order the LGI Driver Fatigue Alarm here.

23. Build a Routine. Your body needs to know exactly what you expect from it. Don’t wake up at random times and work on things haphazardly throughout the day. Set a time to wake up and stick to it. When your body understands when it’s time to rest and when it’s time to be productive, you’ll find the balance you need to stay awake all day. To create a healthy routine that will keep you up during the day and asleep at night, click here.

24. Breathe Deeply. This is one of the quickest and most accessible ways to shake off that sleepiness. Simply take some deep breaths. You’ll get the oxygen moving throughout your body and give yourself an energy boost, all while chasing off stress and anxiety. For an unexpected twist, try this wakefulness breathing exercise.

25. Wear Optalert Glasses. These fancy and stylish glasses monitor drowsiness by tracking your eyelid movements and sound an alarm when you get sleepy. Originally designed for the mining industry, they are sure to keep you alert all day. Check them out here.

26. Download the Wakey Wakey App. This one is for extreme situations only. Wakey Wakey prompts you to periodically press a button. If you don’t press it, an annoying sound of your choice will play and wake you up. Get it here.

Enhance your productivity with these must-haves

Many of us have been working from home (WFH) for over a year now…and we still haven’t put much effort into creating the ideal work-from-home environment. Maybe you’re still sitting on a hardwood chair at your dining table most days or working from the couch.

I have a confession: I still haven’t bought a wireless mouse–and my right hand is suffering from using the trackpad all day every day (don’t worry, a new mouse is on the way!)

Whatever happens in the future, lots of us will continue working from home indefinitely. After all, we like the flexibility, we don’t miss having a commute, and we appreciate being able to stay in bed for that morning Zoom meeting (unless your boss makes you turn the camera on).

If you’re starting to realize that working from home might be your future, it could be time to invest in some work-from-home essentials that improve productivity and promote overall health. Here are some of the tools you can use to upgrade your WFH environment.

1. Ergonomic chair

I hate to break it to you, but sitting on your kitchen stool all day isn’t doing you any favors. You may not have a home office space available, but that doesn’t mean you don’t have room for an ergonomic chair. If you’re short on space, you can keep the chair at your kitchen table or in the spare bedroom.

A good ergonomic chair will help your posture, reduce back and neck pain, and improve your blood circulation. Check out this chair for $160 or this one for $490. If you’re rather attached to the chair you already have, you can get this lumbar back support cushion for $14 instead of buying a new chair.

2. Standing desk

If you’re ready to see what all the hype is about, you might want to get a standing desk for yourself. According to research, using a standing desk gives you more energy while you work and may boost overall productivity. It also burns extra calories and might even help you live longer.

Buying a standing desk doesn’t mean you need to stand the entire day. Rather, it gives you the ability to alternate between standing and sitting whenever you want. You can choose between this standing desk for $519 or this one for $588. Both of these allow you to adjust them to either a sitting height or standing height.

3. Laptop desk

Perhaps you don’t have enough room for a full desk–or you don’t want to spend the money on one. In that case, you can find a great laptop desk that turns your sofa into a suitable workspace. Remember to sit up straight, even while you’re working on the sofa.

Laptop desks are awesome because they’re so affordable and can double as a TV tray or end table. Check out this one for $50 or this one for $34. You can even use your laptop desk in bed on those days when you just need a slower morning.

4. Blue light blockers

Staring at your laptop screen all day isn’t great for your eyes. Using blue light blocking glasses can help prevent eye strain and keep you from getting headaches. Too much blue light exposure can also mess with your natural circadian rhythm, disrupting your sleep at night.

You can order prescription blue light blocking glasses from Warby Parker or TrueDark…or find cheap and stylish non-prescription ones from Prive Revaux. As someone with an incredibly high prescription, I choose to wear my contact lenses for work with non-prescription blue light blockers.

5. Phone holder

Are you someone who uses your phone frequently for work? You might appreciate a flexible phone holder that allows you to work on your phone without bending your neck too much. This cool phone holder is just $20.

For those of us who know we get distracted by our phones while working, this UV light cleaning and charging phone station ($80) serves the dual purpose of concealing your phone during the workday. When you take your phone out during breaks, it will be freshly sanitized from the UV light. For a cheaper option, simply hide your phone in a drawer.

6. Posture corrector

One benefit of working from home is it doesn’t matter what you wear. We’ve all had sweats days, yoga pants days, and even pajama days. Wearing a posture correcting back brace may not look attractive, but it could be crucial for those who spend the whole day sitting.

This posture corrector is just $27 and forces you to keep your back straight, realigning your spine. Plus, it’s adjustable, so it doesn’t matter what size you are. Wearing a posture corrector should eventually become unnecessary once you train your body to have proper posture.

7. Ergonomic mousepad

When you’re on your computer all day, you need to be careful to take care of your wrists. Having an ergonomic mousepad helps by providing a wrist rest as you scroll and click. Plus, you won’t have the uncomfortable feeling of using your mouse on wood or another hard surface. 

Check out this cute leather mousepad for $22 or this gel one for $8. If you’re like me and haven’t bought a mouse yet, this futuristic ergonomic mouse is $25.

8. Nootropics

Even if you have all of the most cutting-edge WFH equipment, you still might need a little help focusing. Lots of people use nootropics to enhance their concentration and productivity. Nootropics are made up of minerals, vitamins, and plant extracts that boost your brainpower.

My favorite nootropic stack is Qualia Mind from Neurohacker Collective. This brain health supplement is designed to amplify productivity, improve concentration, and promote mental clarity and memory.

How to overcome jet lag

Now that Covid is winding down (hopefully), international travel is becoming a part of life once more. Newly-vaccinated folks are boarding planes again and heading for exotic locations. With that comes one of the traveler’s worst enemies: jet lag.

Jet lag occurs when you cross a large number of time zones in a short period of time. It’s a fairly new phenomenon in world history, having begun when the airplane was invented. Passengers aboard the Titanic, for example, didn’t have to worry about jet lag (although they did have other problems).

If you’ve ever experienced jet lag, you know it’s not fun. While you may not be able to avoid jet lag completely, you can certainly take steps to relieve its symptoms. After all, you want to be able to fully enjoy a place like Paris without falling asleep in the middle of the Louvre.

Symptoms of jet lag

When you hear jet lag, you probably think about lying awake in bed at 3:00 AM or falling asleep after lunch. It’s true that jet lag has a huge impact on your sleep schedule, but that’s not the only problem that stems from jet lag.

Because jet lag is the result of a sudden change in your circadian rhythm, it makes your body feel completely out of sync. It takes time to align your body with the new time zone. While you adjust, you’re likely to experience some minor issues.

These are the symptoms you might feel if you’re jet lagged:

• Difficulty concentrating
• Fatigue during the day
• Sleeplessness at night
• Intestinal problems such as diarrhea or constipation
• Mood changes

How long does it take to get over jet lag?

The amount of time it takes to get over jet lag is different for everyone. Some people have no trouble adjusting and are ready for an all-day safari the day they arrive, while others feel slightly off during their entire trip. It’s important to understand how your body reacts to jet lag so you can set the right pace for yourself.

A general rule of thumb is that the time it takes to recover from jet lag is one day for every time zone you cross. For example, if you fly from New York to Istanbul, it should theoretically take you 7 days to feel fully normal because the time difference is 7 hours. 

That’s not to say you won’t be able to do anything for the first 7 days of your trip. You’ll probably feel up to an adventure after a couple days of rest. Still, it’s important to have grace for yourself if you still feel lousy several days into your trip. 

Keep in mind that jet lag tends to be worse when flying east than when flying west. This is because flying east shortens the days, while flying west lengthens the days. If you cross 12 time zones (i.e. Munich to Honolulu or Beijing to Boston), it won’t matter whether you’re traveling east or west. You’ll get hit with plenty of jet lag regardless.

Tips for hacking jet lag

Having the tools to overcome jet lag is just as important as whatever other essentials you plan to take on your trip. Here are some tips for you to get over jet lag quickly so you can make the most of your travel adventure.

1. Rest up beforehand

There is always a lot to do to prepare for a big trip. Even so, it’s important to prioritize getting enough rest before you go. It might seem like you can catch up on sleep during your long flight, but you can’t pay off your sleep debt that easily. Starting out a trip sleep deprived is only going to worsen your jet lag.

2. Change your schedule prior to your trip

You probably won’t be able to completely shift your schedule before leaving, but you can mitigate jet lag by slightly adjusting your bedtime. If you’re traveling east, go to bed an hour or two earlier than usual. If you’re traveling west, try to stay up a little later than normal. This will make it that much easier to adapt once you arrive at your destination.

3. Have a flight strategy

International flights can be brutal. You might be tempted to cope by doing whatever you feel like during the flight, but not planning ahead could worsen your jet lag. First, think about when to sleep. If it’s nighttime at your destination, go ahead and sleep. If not, try to stay awake.

Say no to airplane meals, especially if it’s nighttime at your destination. Eating on a long flight can prevent your body from being able to sleep and can throw off your biological clock even more. Pack some healthy snacks to eat when you’re starving, and don’t forget to stay hydrated!

4. Go outside

Because sunlight is so vital to your circadian rhythm, it’s important to go outside during the daytime so you can reset your body clock. Reduce light exposure (including devices) at night so that your brain can produce enough melatonin for you to fall asleep.

5. Stay awake all day

This is one jet lag trick I swear by. I force myself to stay awake until at least 9:00 or 10:00 PM and don’t allow myself to take naps for the first week of my trip (I typically have a 9-hour time change to adjust to).

The best way to keep yourself awake is to plan some activities to fill your first few days. They shouldn’t be super demanding, but exciting enough to distract yourself from the fatigue you may be experiencing. If you absolutely need to nap, try to do it at least 8 hours before your bedtime. 

6. Drink plenty of water

Dehydration tends to make jet lag worse. Unfortunately, it’s easy to get dehydrated on long flights due to the dry air in the cabin. That’s why you need to start drinking lots of water before your trip, continue throughout the flight, and keep drinking once you arrive. And yes, you might want to choose an aisle seat for those frequent bathroom trips.

7. Eat healthy food

Because your gastrointestinal system is closely tied to your circadian rhythm, it can be deeply affected by jet lag. The best way to alleviate stomach problems is to eat lighter meals with plenty of fruits and vegetables. This includes during your flight. Remember, healthy snacks (not plane food) are the way to go.

8. Try cold therapy

I don’t know about you, but I often travel to places that are a little more rustic. That means there aren’t usually flotation tanks or infrared saunas around. One biohacking tool that is almost always available, however, is cold therapy. You can take a cold shower (or bucket shower) no matter where you are to amplify your energy and support your immune system.

The best way to sleep for optimal sleep quality

Do you often wake up feeling like you barely slept at all? If you typically get less than 8 hours of sleep a night, it makes sense to feel that way. But if you average 8 or 9 hours a night, you should feel rested and ready to face the day almost every morning.

Getting the right amount of sleep is the first step. The second step is making sure you’re sleeping in the right position. Most people tend to go with the sleep position that feels most natural and comfortable to them, not the one that’s best for their health.

Changing your sleep position (if you’re not already sleeping in the ideal position) can have a great impact on your overall sleep quality and physical health. While it may be uncomfortable at first, the long-term benefits far outweigh the short-term costs.

Different sleeping positions

There are tons of different sleeping positions that people gravitate towards. Some people might ask a person who sleeps on their stomach with their hands under their pillow how they could possibly fall asleep in such an odd position. Others might be surprised to see a person sleeping on their back with their arms straight down at their sides.

Sleeping positions fall into three main categories: side, back, and stomach. Each of these include different variations of the positions. For example, people who sleep on their side with their legs up in fetal position and people who sleep on their side with their arms out in yearner position are all side sleepers.

It’s important to note that there are pros and cons to each sleeping position. That being said, some have more pros, while others have more cons. The best way to sleep is on your side because of all of the benefits it offers without many disadvantages.

The benefits of sleeping on your side

Sleeping on your side can help you get more sleep than other sleep positions. The main reason is that it allows you to breathe more easily. When you sleep on your back, you are more likely to snore and have issues with sleep apnea. Sleeping on your stomach requires extra effort to breathe from the respiratory cage.

It’s no secret that trouble breathing leads to sleep loss. An extreme example is people with sleep apnea who wake up constantly throughout the night, never getting the deep sleep they need. Side sleeping makes you more likely to breathe easily and sleep soundly, as long as you don’t restrict your diaphragm by curling up into a ball.

According to this study, sleeping on your side may lower your blood pressure as well. While the reason for this connection is not yet understood, it is fairly well-established in the medical community.

Another advantage of sleeping on your side is that it helps relieve lower back and neck pain. If you put a pillow or blanket between your knees while side sleeping, it helps even more. It’s also possible that sleeping on your side can help your brain clear waste faster than other positions.

Side sleepers also tend to have fewer gastrointestinal problems, particularly those who sleep on their left side. Research shows sleeping on your left side rather than your right side reduces heartburn and other digestive issues.

This isn’t to say that sleeping on your side is perfect, however. Sleeping on your side might not be the best choice for people who have arthritis. It’s also more likely to cause wrinkles than sleeping on your back because your face presses into your pillow.

Still, side sleeping is the best choice for most people. It’s also the most popular sleep position. If you’re like me and you don’t naturally sleep on your side, there are steps you can take to change your sleep position.

How to change your sleep position

Changing your sleep position is probably not going to be easy. After all, you’ve likely been developing this habit since you were a baby. It’s not an impossible task, though. With the right tools, you’ll be able to start sleeping on your side and reap the benefits that come with it.

The sooner you can start sleeping on your side, the better. Even if you’re young without any sleep problems, you’ll be better equipped for issues that come later in life such as weight gain, sleep apnea, and digestion problems. Bonus: you won’t have to change your sleep position if you get pregnant.

Here are some tricks you can try to help you change your sleep position.

1. Go to bed with a tennis ball

How could a tennis ball possibly help you start sleeping on your side? Well, if you sew the tennis ball into the front or back of your pajamas, it will stop you from rolling around at night. Once you train your body to sleep on your side, you won’t have to use the tennis ball any longer.

2. Get a new mattress

For many people, it’s difficult to sleep on their side because their mattress is not soft or comfortable enough. This pushes them to sleep on their stomach or back to avoid the pressure that a firm mattress puts on their shoulders and joints. Consider buying a new mattress or mattress topper that will make it more comfortable to sleep on your side.

3. Use pillows as bumpers

How many pillows do you sleep with? It might be time to add a few more. You can arrange the extra pillows as bumpers to make it more difficult for you to move back into your natural sleep position during the night. Again, you’ll be able to get rid of the bumpers once your body gets used to sleeping on your side.

4. Try a sleep wearable

For many people, the most difficult part about changing sleep positions is the inability to fall asleep. You might want to try a sleep aid to help you fall asleep quickly in spite of the new sleep position. The safest way to fall asleep faster is by using Hapbee, a wearable device that simulates different compounds such as melatonin without any of the side effects.

How to concentrate when you’re super distracted

When was the last time you felt great about your productivity at the end of the day? You completed all your projects (and even got ahead on some for next week), your inbox says 0, and you finally managed to clean out that one desk drawer you’ve been avoiding.

That’s what I thought.

If you’re anything like me, it’s been a while since you had one of these days–the days that make you feel like all of the stress and chaos is worth it because you contributed something that really matters.

Sure, there are days that are better than others, days when you’re not drowning in the work you haven’t been able to finish. But those flow-state-productivity-magic days are few and far between.

What if they don’t have to be? Your ability to concentrate is not something you’re born with that you have no control over. Rather, it’s a skill you can hone just like rock climbing, tap dancing, and playing the didgeridoo.

The tips I’m about to give you are all scientifically proven to help you concentrate at work. It’s time to get in touch with your productive side.

1. Sleep more

If you’ve been struggling to concentrate recently, I’m guessing you haven’t been getting enough sleep. Proper sleep is the foundation of being able to focus. In fact, research suggests that people with sleep disturbances have worse productivity and performance.

Remember, being in bed for 8-9 hours doesn’t always guarantee you’re sleeping well. Getting enough deep sleep is what really matters. Check out these tips for how to improve deep sleep.

2. Get organized

There’s nothing more counterproductive to concentration than being distracted by a messy environment. One Princeton University study found that clutter decreases your brain’s ability to focus and process information. Whether you work at home or in the office, take a few extra minutes to declutter your workspace. Oh, and if you have a million tiny computer tabs on your screen, it’s probably time to close some of them.

Speaking of distractions, make sure to make a plan for putting away your phone while working…I mean actually putting it in a place where you can’t reach it. Trust me, those constant notifications aren’t going to do you any favors.

3. Take breaks

It may seem counterintuitive to take a break when you can’t concentrate, but it might be exactly what your mind needs in order to fully focus on the task at hand. Surprisingly, research shows that your brain is actually quite active in the areas associated with complex problem-solving when you daydream. That’s why you occasionally have those light bulb moments in the shower.

How often should you take a break? You could try the Pomodoro Technique, which consists of working on one task for 25 minutes, taking a 5-minute break, and then repeating the cycle. Sometimes you’ll set a goal of focusing for 25 minutes but then get into flow state and end up working for a whole hour before needing a break.

4. Meditate

Meditation is more than just a spiritual practice. It’s also a way to clear your mind when you feel overwhelmed. Studies have found that even brief meditation sessions can enhance concentration. That’s not to say that you should only meditate when you can’t focus at work, however. Building a habit of daily meditation gives you a solid foundation that holds even when the pressure gets intense. 

Do you feel like you get distracted every time you try to meditate? Don’t miss this guide to meditating even when you’re stressed.

5. Embrace lists

Are you one of those people who creates a to-do list for absolutely everything? You might be on the right track. Research shows that making a plan for unfinished tasks makes you feel less distracted and frees up your mind to focus on the task at hand. Writing a to-do list also allows you to prioritize the most important tasks for the day or week ahead so you don’t have to spend valuable time trying to prioritize as you work.

When it comes to to-do lists, less is more. Don’t write down every single thing you want to accomplish. It’s better to limit yourself to tasks you’re actually likely to get done during the day. That way, you’ll feel great when you’ve accomplished most of them instead of stressed out that you’ve only completed 40% of your to-do list. Don’t forget to include time estimates for each task.

6. Play brain games

Do you have that one family member who always brings a crossword puzzle to family gatherings? It might be time to join them. One study found that those who regularly do brain training activities improve their memory, processing speed, concentration, and problem-solving skills.

Here are some of the brain games you can try:

• Jigsaw puzzles
• Word searches
• Sudoku
• Memory games
• Chess
• Crossword puzzles

7. Exercise

It’s no surprise that exercise benefits your ability to focus. It’s basically the key to becoming more healthy in every aspect of life. This study suggests that exercising just one time has a small positive effect on cognition. Of course, consistent exercise has an even greater impact on concentration.

If you can get outside to exercise, that’s even better. Fresh air can have additional benefits for your mind, enabling you to refocus when you get back to work. If working out at the gym is best for your schedule, try to find another opportunity to get outside daily.

8. Stay caffeinated

Good news for coffee addicts. Science actually supports the idea of using caffeine to enhance your concentration. Research shows that caffeine improves performance and productivity. So don’t feel bad about that morning cup of coffee that kickstarts your day.

That being said, too much caffeine can have negative side effects, such as jitters and insomnia.

How to live longer while staying healthy

When you’re young, it might feel like you have plenty of time to make your mark on the world. You have your entire life ahead of you, and your 80s feel like a lifetime away.

As you grow older and more mature, you start thinking about how you want to live a long, full life. You want to be there for your grandkids’ weddings, visit those distant countries you’ve been meaning to see, and soak up as much time as possible in this crazy, beautiful world.

Living to be 100 isn’t a given, even for those who have excellent genes. Longevity is largely dependent on your lifestyle choices and habits, so you actually have a lot of control over how long you live. And no matter how old you are, it’s not too late to start implementing these healthy habits so you can have a long, fulfilling life.

1. Get on board with a healthy diet

It’s time to bite the bullet and start eating better. Studies show plant-based diets such as the Mediterranean diet can make you live longer. Focus on eating plenty of fruits, vegetables, nuts, seeds, beans, and whole grains to improve your overall health.

You also might want to try intermittent fasting as a way to extend your life. Because this practice reduces your risk of several diseases, it can help you live to a ripe old age.

2. Exercise every day

You’re probably not going to be able to reach 100 years of life if you stay sedentary. And no, you don’t have to become a marathon runner either. Research points to the possibility of adding three years to your life by exercising just 15 minutes a day.

If you can build yourself up to exercising for more than 15 minutes a day, you’ll experience even more benefits. And getting outside whenever possible is super important. Absorbing enough vitamin D can make a huge difference in your health.

3. Make friends

Keeping to yourself might align with your personality, but it’s not doing you any favors when it comes to living longer. Don’t worry, I’m not saying you can never have any alone time. According to this study, having just three social ties can increase your lifespan by 200%.

Make sure you always surround yourself with a supportive community. If you move to a new place, don’t wait to make connections. Our society might be more individualistic than ever, so it’s going to take some effort for you to expand your social circle. You can do it! 

4. Sleep well and nap often

If you’ve been living in a sleep-deprived state for a while, you’ve probably noticed the toll it takes on your health. It’s no wonder that poor sleep can negatively impact your lifespan. In fact, sleeping for 5-7 hours a night can increase your risk of early death by as much as 12%.

What about naps? Because napping can help you relax, it can be a great way to supplement your nightly sleep, particularly after nights when you just can’t get a full 8 hours.

5. Don’t be stressed

I know it’s easier said than done, but taking steps to reduce stress in your life can make you live longer. Studies have found that both men and women can suffer early mortality due to chronic stress. Take a few minutes to figure out what is causing you the most stress. Is it your job, your kids, your friends? Consider how you can take a break from stressful situations.

It’s also wise to develop strategies that help you cope with stress. One of my favorites is daily meditation. If you want to relax even more, try Hapbee’s Zen Companion blend to gain mental clarity and freedom from stress.

6. Stay with your partner

Did you know being married can extend your life? This is due to the benefits of emotional intimacy and partnership. Also, having sex 2-3 times a week can relieve stress and increase your health in a variety of ways.

Of course, if you’re in an abusive or highly stressful relationship, that might have the opposite effect on your longevity. If you find yourself in a dangerous situation, make sure to find a safe place for yourself and your kids.

7. Get spiritual and find your purpose

It’s hard to live a long time when you feel like life is meaningless. One study found that attending a weekly worship service can decrease your chances of early mortality by 33%. This doesn’t necessarily need to be a church, but it should be some kind of spiritual community that can provide support for you.

In addition to finding this kind of community, you should put some effort into discovering a meaningful purpose in your life. Whether it’s serving on the board of a charity or becoming a foster parent, you’ll live longer if you’re involved in something bigger than yourself.

8. Turn off Netflix

How many hours of TV do you watch a day? If it’s more than six hours, you’re at risk of dying almost five years earlier than people who watch no TV. That doesn’t necessarily mean you need to stop watching altogether, but you should definitely limit your streaming to an hour or two per day.

If you’re used to watching a show to relax after work (which inevitably turns into three or four episodes), try to replace this habit with something screenless. You might try reading a book or listening to a podcast to help you unwind. Or find a creative hobby you can look forward to doing each day after work.

9. Find a furry companion

Did you know that owning a pet can actually help you live longer? According to research, having a pet lowers your risk of heart disease. Whether it’s a cat, dog, or turtle, you’ll find meaning in taking care of them. And the cuddles certainly don’t hurt.

If you’re not a pet person, try investing in the kids in your life. Whether it’s your grandkids or kids in your neighborhood, being involved in their lives will give you purpose. You can offer to help out with childcare or buy little gifts to show you care.

10. Look on the bright side

It turns out that looking at the glass as half full does have a tangible impact on your life. Studies have found that optimists live longer than pessimists. If you’re a natural cynic, try beginning a gratitude practice to make you more positive.

Laughing often can increase your lifespan as well. Laughter relieves stress, so don’t hold back when something tickles you. Make an effort to surround yourself with people who make you laugh and encourage you to enjoy life.

11. Cut down on substance use

I know this is probably the last thing you want to hear, but high amounts of alcohol consumption can result in early death. Fortunately, you don’t need to give up drinking completely. Having a drink or two a day shouldn’t shorten your life.