The structure of your day and the habits you choose to implement have a significant impact on your physical, mental and emotional health.

Although we all have different lifestyles, there are small choices we can make to take care of ourselves and, in that sense, today, we will be sharing with you 10 suggestions for a healthier routine..

1. Rise and shine
The human brain follows a circadian cycle, which tells the body when to sleep, wake up and eat. This cycle is also related to the levels of cortisol, a hormone that regulates our energy levels, among others. These levels are at their maximum between 8:30 and 9:30 and decrease throughout the day. So, following this cycle is a way to maximize energy levels and productivity.

 2. Say “no” to your cell phone when you wake up.
When we wake up our brain goes through 3 phases – the delta, theta and alpha phase – until we are fully awake. If we use the cell phone when waking up, we are forcing our body to skip phases and stay in alert mode, which can result in a feeling of stress and anxiety present throughout the day.

 3. Bottom’s up!
Although we often hear that staying hydrated is vital for our health, we often forget to do so. Drinking water throughout the day is essential, as even if we are only slightly dehydrated, we can experience headaches and fatigue, leading to a decline in our well-being.

 4. Use sunscreen daily.
Regardless of whether it’s a sunny day or not, using sunscreen daily is super important in the short and long term. Preventing sun damage is not something that should be taken lightly and so it should be a mandatory step in our skincare routine.

 5. Move it!‍️
We humans have a sedentary lifestyle: we work, travel and relax almost always sitting down. That’s why it’s important to create ways to exercise – going to the gym, going for a walk or some kind of sport – as exercise brings numerous benefits to the body and mind, such as reducing stress, improving sleep quality, prevent various diseases, among others.

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6. Let the readings begin.
Reading, in addition to being a form of self-care, has benefits for both the physical and mental health. Helping to reduce stress, improve sleep quality and prevent cognitive decline are some of those benefits. Just as we take care of our body, we must take care of our brain and so no matter what literary genre you like, your mind will thank you!

 7. Explore a new hobby.
Hobbies are a great way to spend time for ourselves on a daily basis. Having a hobby helps us get out of our comfort zone and therefore, whether it is learning a new language, volunteering (…) – for our well-being, we should try to do and learn something new.

 8. Try meditation.‍️
Meditation is a practice that helps to reduce stress and anxiety and calm the mind. Choose a spacious place where you feel comfortable, wear comfortable clothes and shoes, put on some background music and allow yourself to relax.

  9. Stretch before bed!
One way to fall asleep faster, improve blood flow, and relieve muscle tension is to do simple stretches before bed. One of the stretches you can do is to lie with your back on the bed and hug both bent legs, keeping your spine straight. Hold this position for 15 seconds and repeat the exercise 5 times.

 10. Go to bed early…
Only through rest our body can really “recharge its batteries”, so it is essential to go to bed early to fulfill the recommended 8 hours of sleep. Failure to meet these hours can have significant impacts on our health, including: mood swings and memory problems. With that in mind, a few hours before going to sleep, turn off all devices, read a book and allow yourself to relax by meditating and stretching as mentioned in the previous points, for example.

These are just some ideas of what you can do for and to you! What habits are yougoing to start adopting or have you already implemented in your routine to take care of yourself? The challenge is launched!Share with us the choices you can no longer live without through social media, with the hashtag #takecareofyourself with@mysnuggies. .

#takecareofyourself: healthy habits to implement in your routine

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