7 Lifestyle Tips for Better Sleep

Studies have noted that certain lifestyle practices, collectively referred to as sleep hygiene, are correlated with superior sleep quality. Sleep hygiene is defined as a set of practices and behaviors that help promote adequate and good quality sleep. The recommendations below outline sleep hygiene practices that may help you achieve a better and more restorative
night’s sleep.

1. Follow a regular sleep schedule

Insomnia and poor sleep have been associated with an irregular sleep schedule. Establishing a daily bedtime routine, as well as consistent bedtimes and wake times, can be helpful. A relaxing bedtime routine may include meditation, light stretching, a warm shower or bath, and autonomous sensory meridian response (ASMR) stimulation. ASMR is a sensory experience triggered by auditory or visual stimuli. It is characterized by a calming “tingling” feeling in the neck or scalp areas.

2. Create an environment conducive to better sleep

Excess noise in the bedroom should be reduced as it may increase nighttime arousals and contribute to insomnia. Engaging in highly demanding activities or using screens (e.g., TV, cellphones, computers) in the bedroom should also be avoided. A proper mattress and pillow, a comfortable temperature (e.g., between 60 and 67 degrees), humidifiers, fans, or “white noise” machines, earplugs, and blackout curtains are all techniques that may contribute to a more comfortable and relaxing environment.

3. Avoid stimulants and other substances that may impair sleep

Consuming caffeine, nicotine, and alcohol, particularly close to bedtime, may contribute to sleep difficulties. The effects of caffeinated beverages, such as black tea, coffee, and soda, may last several hours after intake. Citrus fruit and very heavy, fatty, or spicy foods may also contribute to sleep disruption in some individuals prone to digestive issues when consumed close to bedtime. Sleep disturbances may also occur as a side-effect of certain over-the-counter medications.

4. Avoid napping during the day

Daytime naps may result in difficulties falling asleep and fragmented sleep patterns, which may contribute to sleep deprivation and insomnia. If rest is required, the National Sleep Foundation recommends limiting daytime naps to a maximum of 30 minutes.

5. Ensure adequate exposure to sunlight

Exposure to natural light and darkness helps to regulate healthy sleep-wake cycles. Additionally, vitamin D deficiency has been associated with sleep disorders and symptoms, such as short sleep duration, poor sleep quality, and sleepiness. Allowing natural light in the house and spending time outdoors during the day, even in colder climates, may help reduce the risk of vitamin D deficiency, improve sensitivity to light, and help synchronize the body’s circadian rhythms.

6. Engage in regular physical activity.

Regular exercise may help improve sleep in both healthy individuals and those with sleep concerns. Strenuous exercise close to bedtime may lead to difficulties falling asleep due to circulating levels of endorphins.

7. Incorporate stress management and relaxation techniques

Psychosocial stress has been shown to impact sleep negatively. To minimize exposure to stress, incorporate stress management and relaxation techniques, such as:

  • Accepting imperfection
  • Balancing time between work and rest
  • Changing negative thought patterns (e.g., through cognitive behavioral therapy (CBT))
  • Engaging in regular physical activity, at least 30 minutes, three to four times per week
  • Establishing a daily routine and priorities
  • Finding ways to communicate emotions and concerns(e.g., biking, hiking, jogging, stretching)
  • Maintaining a balanced diet
  • Setting realistic goals
  • Utilizing body relaxation exercises (e.g., mindful breathing, progressive muscle relaxation)

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Despite the uncertainty in the community, you can try to foster an environment that includes as much routine and predictability as possible. Below are some tips for managing children’s increased time at home.

1. Organize an all-involved validation of the situation 

Validate both yours and your children’s experiences. Validation acknowledges how a person is feeling without agreeing or disagreeing. It shows children and adults that they are heard and helps them manage their emotions.

Acknowledge for your children that it may be frustrating, disappointing, and sad, that activities have been canceled or postponed. It also may be worrisome and stressful because none of us are sure when the return to more typical routines will happen. Let your children know that it is okay to have these feelings, and the family is going to do its best to make the most of these changes. Using “and” rather than “but” accepts both thoughts.

Like your children, you also deserve validation. These changes have likely turned your world upside down without sufficient time to prepare. You can feel exasperated and worried even when you’re trying to make the most of these experiences.

2.  Plan their schedule, as if they were at the school, but make it fun 

Although uncertainty is all over around, schools will certainly reopen at some point, perhaps sooner in some communities than in others. Sticking with a routine similar to the one practiced for typical school days will help make any return to school smoother, as well as give shape to each day.

Try to keep your children’s morning and bedtime routines the same as if they were preparing for school. Keeping meal times the same also can help. Create a daily schedule that is structured for your children. You can foster a sense of collaboration and control for them. For example, have a list of activities and let children choose when they happen.

Children like activities and, depending on their age, they have their favorites, such as choreography, drawings, and other artistic creations, sports competitions (like, who do more sit-ups?), or try their theatrical talent.

If more than one adult is at home, try to coordinate your schedules as best you can to work as a team by supervising your children’s programs when necessary.

3.  Plan screen time 

Encourage communication with other children, for example, classmates from your school. You can plan virtual play games for your kids with their friends, and FaceTime calls with family members during the after-school hours. Platforms like Zoom and Google Hangouts allow kids to have virtual group hangouts, so there are still ways to stay connected to others while avoiding loneliness.

You should also plan time to connect with other parents online or by phone. Share and learn with them what activities have kept kids interested, or just to talk with them. Parents have so many experiences worth sharing! You will see that spending more time with your children is much better than you could have imagined! Remember that you are not alone; We are in this together, and we are doing our part as a community to support each other and stay as healthy as possible.



The following provides a list of supplements that have been used as immune system support for viral infections.

  1. Astragalus

Astragalus membranaceus roots have been used for thousands of years in traditional Chinese medicine for their bioactive polysaccharides. As demonstrated in several studies, these polysaccharides have properties that enhance the generalized immune, anti-inflammatory, antiviral, antioxidant and cardioprotective response.

Its antiviral properties have been demonstrated in patients with chronic viral hepatitis B by preventing the virus from replicating and promoting recovery from infection. Astragalus extracts can also reduce the level of anti-inflammatory cytokines while increasing the immune response in patients with herpes simplex viral keratitis.

Astragalus Membranaceus has also been shown to possess anti-influenza virus properties

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  1. Echinacea

Echinacea (Echinacea purpurea) is a medicinal herb widely used for its immunostimulatory properties. It has been used in the common cold, influenza, and parainfluenza virus infections. According to scientific research, its immune-boosting effects may be related to increases in immune cells, including white blood cells, monocytes, neutrophils, and natural killer cells, which fight infection. In addition, it suppresses free radicals in the later phase of the cold. Free radicals like superoxide can make viral infections more severe.

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  1. Elderberry

Black elderberry (Sambucus nigra) contains several bioactive components, such as anthocyanins, which have antiviral and immune-stimulating properties. Elderberry supplements substantially reduce the symptoms of viral upper respiratory infections, particularly the influenza virus.

Black elderberry has been shown to have antiviral and immunostimulatory properties.

Different dosage forms constantly improve cold and flu symptoms and reduce the duration of infection. Many studies demonstrated its effect by giving a tablespoon of a standardized elderberry extract syrup four times a day to adults during meals for three to five days, while children used half the doses. Another study used slow-dissolving pills that contained 175 mg of a proprietary elderberry extract, four times a day with meals and at bedtime for two days. Finally, they also have prophylactic effect, as proprietary extract capsules containing 300 mg of elderberry extract have been provided as two capsules per day for ten days prior to air travel, and three capsules have been used for four to five days in the destination.

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  1. Gold seal

Goldenseal (Hydrastis canadensis) has traditionally been used as an anti-infective ingredient and is now used in supplements for colds and respiratory tract infections. Although there are no reports of human clinical trials using the whole plant or an extract.

Goldenseal has been shown to inhibit the growth of Influenza A viruses and inflammatory markers under laboratory conditions. It was also shown under the same conditions that it is a good antimicrobial against methicillin-resistant Staphylococcus aureus and Helicobacter pylori, which are two bacteria responsible for the development of infectious diseases that frequently affect humans.

One of the components of the goldenseal, berberine, also has antiviral properties. It also proved to have antiviral effect against Coxsackievirus B, Cytomegalovirus, Enterovirus, respiratory syncytial virus, Hepatitis C, Zika virus, to name a few.

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  1. L-lysine

The essential amino acid L-lysine has been used in a wide variety of applications. In relation to antiviral therapy, L-lysine has been most studied for its uses in herpes simplex virus infections. The research reviewed indicates that a treatment with more than 1 gram may be necessary for the prophylaxis or treatment of herpes viruses, while doses greater than 3 grams per day may improve the patient.

A trial that supplied 1000 mg of lysine per day for 16 weeks to a population where diarrhea outbreaks commonly occur also showed a reduction in diarrhea episodes and sick days in children, while reducing the number of sick days and the number of episodes of coryza in men.

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  1. Mushrooms

Eating shiitake mushrooms has been shown to stimulate the immune response.

Similar to astragalus, fungi and their active components have been widely used in traditional Chinese medicine for their immunostimulatory, antimicrobial, antifungal, antitumor, and antiviral properties.

Several studies demonstrated extensive antiviral effects, including antiviral effects against influenza, using a variety of fungal extracts including Ganoderma lucidum, Lentinusedodes, Grifolafrondosa, Agaricusbrasiliensis, Phellinus igniarius, and Rozitescaperata.

Bioactive ingredients

Ingestion of lentinan, a main active substance in Lentinusedodes fungi at doses of 2.5 mg per day administered to adults for six weeks, increased the number of circulating B lymphocytes. As complementary antiviral therapy in HIV patients, 2 mg (intravenous) of lentinan increased CD4 cells for up to 38 weeks compared to antiretroviral therapy alone.

Another supplement called Immune Assist 25/7 contains compounds that contain Lentinusedodes, Trametes versicolor, Ganoderma lucidum, Agaricusbrasiliensis, Cordyceps sinensis, and Grifolafrondosa, increased in the number of CD4 + T lymphocytes in people with HIV. The combination of Trametes versicolor and Ganoderma lucidum removes oral human papillomavirus 16 and 18 after two months of treatment.

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  1. Oregano

Oregano (Origanum vulgare) is commonly used in the food, cosmetic and pharmaceutical industries. Its essential oils are now also used for their antimicrobial, antiviral, and antifungal properties.

Oregano essential oils are used for their antimicrobial, antiviral, and antifungal properties.

Studies have evaluated antiviral activity against certain viruses, including murine norovirus, respiratory syncytial virus (RSV), Coxsackiev B3 virus (CVB3), and herpes simplex virus type 1 under laboratory conditions.

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  1. Probiotics

Although probiotics have been used more widely for their beneficial effects on the gastrointestinal tract, research now shows that a healthy composition of bacteria in the gastrointestinal tract can translate into improved immune function. This can also lead to better regulation of anti-inflammatory and pro-inflammatory cytokines and antioxidant biomarkers.

The benefits of probiotics can extend beyond its antimicrobial effects to also provide support against viral infections. For example, research shows the potential benefit of probiotics as a complementary therapy for the regulation of CD4 cell counts in HIV infections.

Probiotics can reduce the severity of the cold and have minor effects in preventing cold, as well as improving the effectiveness of influenza vaccination for A / H1N1, A / H3N2 and B strains, but it depends on the strain and the population. .

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  1. Quercetin

Quercetin, a flavonoid found in many plant-based foods, has also been shown to be effective in reducing the incidence and severity of symptoms of upper respiratory tract infection (URTI). A dose of 1000 mg per day has been shown to reduce the severity of symptoms of upper respiratory tract infections, as well as the number of days of illness, particularly for adults over the age of 40.

Quercetin 3-β-O-d-glucoside, a molecule derived from quercetin, provided protection against Ebola viruses under laboratory conditions. Several other laboratory studies have shown antiviral properties against the Influenza, Mayaro, Chikungunya, Epstein-Barr and Hepatitis C viruses.

Several studies also suggest that the combination of vitamin C and quercetin may provide synergistic effects for immune-boosting activity by reducing oxidative stress and DNA damage.

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  1. Vitamin C

Vitamin C is one of the most popular immune support vitamins when it comes to the common cold and flu. Supplementation with a minimum of 200 mg in children and 1000 mg of vitamin C per day in adults can be used as a continuous maintenance dose to increase immunity. Increasing the dose from 1 to 2 g in children and from 3 to 4 g in adults at the onset of symptoms of the common cold may reduce the duration of infection. This may be the result of increased immune and antimicrobial cell activities, as well as improved antioxidant capacity.

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  1. Vitamin D

Vitamin D has been shown to be involved in modulation of the immune system due to its ability to bind to vitamin D receptors expressed in nucleated cells of the body, including antigen presenting cells within the innate immune systems and adaptive. Vitamin D deficiencies have been linked to a variety of viral infections, including chronic hepatitis B, the hepatitis C virus, or other viral infections that lead to upper respiratory tract infections or pneumonia.

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  1. zinc

Zinc is also often recommended for its protective effect against the common cold. Zinc improves the anti-inflammatory and antioxidant profile. Several systematic reviews and meta-analyzes show that 75 to 100 mg of elemental zinc as zinc acetate or zinc gluconate tablets, once daily, within 24 hours of the onset of symptoms of the common cold, minimum 1 to 2 weeks to reduce duration and symptoms. of colds, in adults and children.

What do you need to know about viral diseases?

Viruses are particles that require a host to proliferate and survive. Viral infections can be asymptomatic, but can cause mild symptoms and conditions, or more serious and chronic conditions, including death.

Practicing good hygiene can effectively reduce the risk of viral spread and infection, but maintaining a strong immune system is essential to ensure that appropriate immune responses to viral infections occur. There are several recommended practices that can be used to support immune function, including various foods and supplements that stimulate the immune system and that can be used for their antiviral properties.



Our modern societies accommodated the workplaces, and now employees work in comfortable offices where they stay a prolonged time. According to a study conducted by the  American College of Physicians, both the total volume of sedentary time and its accrual in prolonged, uninterrupted bouts are associated with all-cause mortality. The study suggested that physical activity guidelines should target reducing and interrupting sedentary time to minimize the risk of death.

Even when your job requires long hours sitting in front of a computer, there are countless ways to stay active. In many companies, worker safety policies include measures to reduce the risk associated with a sedentary lifestyle. You must communicate your needs. You can make your position more ergonomic by choosing furniture that helps maintain good posture. You can add a fifteen-minute stop every two hours to your schedule. It is advisable to dedicate that time to walking or perform exercises in place to activate your circulation. Adjust your phone to take a minute of breathing exercises every hour. These exercises increase your ability to concentrate and reduce the risk of heart disease and stroke.



Diabetes, a condition characterized by high levels of blood sugar, is more common than ever. In the United States, the proportion of people with diabetes has more than quadrupled in the last two decades. Not only are more people diagnosed with diabetes, but they also develop the disease at earlier ages.

That’s worrisome because of the risks of complications of this common disease, including heart attack, stroke, blindness, kidney failure, and amputation increase the longer you have diabetes. But there is good evidence that rigorous blood sugar control can delay or even prevent the development of such long-term complications.

Fortunately, research has shown that, in the case of Type 2 Diabetes, it is possible to rebalance your body’s response by keeping your blood sugar levels under control. Weight loss, physical activity, and healthy eating are essential components of diabetes control.

Although the arsenal of drugs for managing blood sugar continues to expand, it is evident that people with diabetes can maintain better levels with less medication if they also make lifestyle changes. And consider the added benefits: exercise, a healthy diet, and weight loss are also instrumental in controlling other dangerous conditions, including heart disease, which is common in people with diabetes. Plus, you’re likely to feel better.

You are essential in managing your condition, but you will also need the appropriate system, support, and accountability to incorporate sustainable and lasting lifestyle changes. There is where our work as a health coach becomes a cornerstone for achieving your health goals.

I invite you to book a discovery consultation where we both identify if we are the best fit for teamwork in the total transformation of your health.

To your Health,