9 Tips for a Great Night of Sleep

9 simple and effective tips to help you get the restful sleep you deserve.

1. Don’t sleep in

If you got too much sleep last night, odds are it’s going to be harder for you to fall asleep tonight. Ideally you want to be sleeping 7-9 hours each night.

2. Swap your afternoon caffeine for tea

Listen I’m a coffee fanatic- but after 4pm I have to stop or else I’ll have trouble sleeping. A great alternative for later in the day is a cup of tea. The average cup of coffee has 95 mg of caffeine whereas green teas have about 20-45 mg. And if it’s really close to bed, I recommend decaf!

3. Create a nightly routine

Our bodies naturally respond well to routines and we start to develop habits. By having a similar routine each night, you are telling your body and mind that it is time to wind down. The more you follow the same nightly routine, the easier it will before you to relax for bed. Your nightly routine may consist of showering, brushing your teeth, putting on an essential oil, and reading a book. Eventually, your body know this routine as a way to prepare and wind down for sleep!

4. Turn off the TV & phone!

We all know this one but if we’re being honest most of us don’t actually do it. While I don’t do this every night, the nights I do turn off the TV and put my phone on do not disturb are the nights I get the best sleep. There’s no distractions and nothing to wake me up.

5. Stop drinking water before bed

If you have trouble sleeping through the night, try to stop drinking water an hour before bed. This will help prevent you from waking up at 2 am to “go”. I recommend drinking extra water when you wake up to compensate!

7. Use a sleep calculator to find the optimal bedtime

Our bodies sleep in cycles and in order to get the best sleep, you want to wake up at the right time of your sleep cycle. Check out this site which allows you to calculate the best sleep and wakeup time: https://sleepyti.me/

8. Go to bed (around) the same time every night

Consistency is key- if you go to sleep around the same time each night, your body will start to naturally get sleepy around that time which makes it easier to fall asleep. For the past 4 years or so, I’ve gone to bed around the same time each night and let me tell you once it hits 10pm I start yawning!

6. Meditate

If your thoughts tend to be keeping you up at night, give a sleep meditation a try. If you can calm your mind, it will be easier for your body to fall asleep. There are tons of free guided meditations on Youtube such as this one: https://www.youtube.com/watch?v=DFEnruF-dts

9. Take melatonin

Melatonin helps with the timing of your circadian rhythms (24-hour internal clock) and sleep. When I need it, I’ll typically take it a half hour to an hour before bed. I find that this helps if I have had an off sleep cycle the past few days and want to “reset” my sleep schedule back to normal. It’s also useful if you just can’t seem to fall asleep on a random night.

Dairy-Free December

The holiday season has begun! That means holiday parties, family dinners, cookies, hot cocoa, and more. This time of year is a lot of fun but it can also negatively impact your health and fitness goals if you are not careful.

The holiday season has begun! That means holiday parties, family dinners, cookies, hot cocoa, and more. This time of year is a lot of fun but it can also take a toll on your health and fitness goals if you are not careful.

Over the past few weeks I have had the pleasure of attending multiple parties, events, and dinners with family and friends. While I loved the time spent with friends and family, I found myself overeating and choosing mostly unhealthy options. Of course, everything is fine in moderation (I’m all for eating fries, cake, and ice cream!) but it becomes a problem when I’m eating ice cream and junk food several nights a week. Because of this I have been feeling sluggish, having stomach aches, and not sleeping as well as normal. It’s crazy how much the food you eat affects you!

Well, I decided that I wanted to take charge of my health for the rest of the holiday season. One of my biggest weaknesses is dairy- cheese, ice cream, lattes, etc. While dairy isn’t inherently bad (again, in moderation), I am actually lactose intolerant. Milk affects me differently than others since my body has a harder time breaking down the lactose. This leads me feeling bloated and uncomfortable.

I decided that the best way to positively impact my health right now is to go dairy-free for December! Well, except on December 21 because my company is hosting a Christmas dinner at Chima and a girl’s got to have something to look forward to! However, I plan to continue with a reduced dairy intake even after December. I have gone dairy-free before for a few months at a time and it has always made me feel great- the challenge is keeping up with it!

I hope by going dairy-free for December, I will develop more of the healthy habits I used to have. I’m looking forward to no longer feeling bloated or sluggish but instead energized by the food I eat. I will keep you updated on this challenge throughout the month- sharing my experience, recipes, tips and tricks!

If you would like to join me in Dairy-Free December, comment below! I would love to connect and motivate each other throughout the month. And if you’re not going dairy-free, let me know how you plan to take charge of your health during this holiday season?

Best,

-Kelly

15 Minute Meal- Honey Garlic Chicken

15 Minute Honey Garlic Chicken

Preparing dinner can be the last thing you want to do at the end of a long day. That’s why this recipe is one of my favorites to make (especially mid-week when I’m exhausted). It takes only 15 minutes and I’ve got a delicious, filling meal for the night- and usually some leftover for tomorrow too!

Here’s the recipe (4 servings):

Ingredients:

  • 2 Large Boneless Skinless Chicken Breasts- Cubed Into 1-Inch Pieces
  • 2 Cups of Uncooked Brown or White Rice ( I use boil-in-bag rice)
  • 4 Cups of Broccoli (I use frozen)
  • 3 Tbsp Soy Sauce
  • 3 Tbsp Honey
  • 3 Garlic Cloves
  • 1 Tsp Red Pepper Flakes
  • Olive Oil

Instructions:

  1. Start by boiling water for the rice. Once boiling, add the rice and cook for recommended time.
  2. Pan-sear chicken until no longer pink and edges become golden brown.
  3. While chicken is cooking make the sauce: mix the soy sauce, honey, garlic and red pepper flakes together.
  4. Add the sauce to the chicken and let simmer for about 4 minutes.
  5. While the sauce is simmering, microwave the broccoli.
  6. Plate the rice, broccoli, and chicken- voila! Dinner is done!

Nutrition (1 serving):

  • Calories: 440
  • Carbs: 61.4 g
  • Fat: 5.6 g
  • Protein: 40.1 g

Welcome to my blog!

I decided to start this blog to share my tips and tricks on life, specifically when it comes to health and productivity. Anyone who knows me, knows that I love to work on…

“The difference between who you are and who you want to be is what you do.”

-Unknown

Hello and welcome to my blog!

My name is Kelly Andreason. I am a 20 year girl from the tiny state of Delaware! Currently, I am a junior studying Entrepreneurship at the University of Delaware. I got married to my amazing husband Steven the summer after my sophomore year of college- yes I planned a wedding while studying for finals. And we recently adopted a fur baby named Rosie!

I love to keep busy and I’m always looking to learn new things. My hobbies include: listening to motivational podcasts, taking walks with the pup, trying out new recipes, visiting coffee shops, spending too much money at Homegoods, and sleeping more than the average human being.

I decided to start this blog to share my tips and tricks on life, specifically when it comes to health and productivity. Anyone who knows me, knows that I love to work on my health and grind toward my goals. Whether it’s trying a new gym workout our planning out my upcoming week, I’m all about it!

I hope to educate, provide resources, and build a community around health, wellness & productivity through this blog. If this sounds like something you’re interested in, please subscribe! I’d also love to learn tips and tricks from you, feel free to reach out to me on the contact page or on social media!

Kelly