Sleep

• Make a sleep routine of 7-8 hours on daily basis.
• Have a fixed sleep-wake time to inculcate it as a habit.
• Make a comfortable sleep environment with soft cushions, good bedding, candle (if you prefer), and dark or dim lighting as per your preference.
• Avoid any electronic gadgets such as phones, iPad, laptops, etc., as they emit blue light which interferes with sleep.
• Practice relaxing exercises or meditation like deep breathing for 5-10 minutes before sleeping as it calms your mind and gets you in a stress-free mindset and lets you have a good and sound sleep.
• You can also have a warm water bath and drink chamomile tea before bedtime to sleep properly without any disturbances.

Diet

Someone has very rightly said that ‘you are what you eat. Our diet and eating habits not only impact our physical health but also reflects what we feel and think. It provides all the necessities that our body needs such as vitamins, minerals, proteins, iron, fibers, etc. Several studies have shown that a healthy green diet full of leafy vegetables and plenty of healthy fluids helps to control several mental health conditions like stress, anxiety, and depression. Our body functions by the laws of nature so it is very important to add certain food items to our diet but it is also as important to restrict some such as junk and unhealthy food choices. Start by bringing discipline to your diet by following certain steps such as -

• Have a realistic diet plan that you can follow and actually enjoy following mindfully.
• Stay hydrated with at least 3-4 liters of water.
• Eat at regular intervals.
• Do not skip any meal.
• Practice portion control.
• Follow the 3-2-1 portion rule for a healthy and balanced diet where you eat 3 parts of your meal for breakfast, 2 portions for lunch, and 1 part for your dinner.
• Take consultation from a dietician if you are following a supplementary diet.

Exercise

• Try and include 20-30 minutes of exercise in your daily routine and it can be in any form may it be yoga, dance, Pilates or just walking.
• Engage and take responsibility for your household chores whenever possible instead of depending on family members.

To enhance the overall quality of life, there are some additional tips that can lead to lifestyle modifications-

• Spend some time in sunlight daily as sunlight improves an individual’s mood and helps the person stay calm and focused.
• Take breaks in between as ‘too much of nothing is good and it is important to give the brain some time to relax apart from focusing on one or another thing.
• Start with some soothing activities such as painting, gardening, cooking, or singing as a daily routine

As mentioned above, along with some habits to add to your routine, there are some habits to be restricted.

• Avoid or limit smoking as it can have adverse effects on the heart, lungs, or memory.
• Avoid or limit alcohol consumption and caffeine products such as tea or coffee which affect the sleep and mood of an individual.
• Avoid and limit binge-watching and have proper eating habits to have a healthy schedule.