#findyourfuel

Everyone has their nightly routine, whether it is watching an hour of TV, putting on skin products, or listening to music so they can fall asleep. Most people hear about their bad habits they NEED to quit before bed, but don't know what they can do to replace those activities. There are endless opportunities you can take advantage of — you just might not have thought of them.

Here are 5 habits you should START doing before bed:

1. Close your computer

Whether it has to do with your job, school or family, you can work more efficiently in the morning. The easiest thing you can do for yourself is to shut your computer off an hour earlier and set your alarm an hour earlier. This will also help kickstart your day, allowing you to feel more productive and take advantage of your morning.

Natural, man-made light is okay in moderation. Throughout the day, we are exposed to a cool blue color of light. This allows us to get in rhythm with our body cycle and stay awake throughout the day. During nighttime, our eyes are used to warmer, orange/red lighting. This allows our body to secrete melatonin to help us fall asleep. When you computer is producing brighter, blue-like colors, you are more likely to stay awake and have your sleep pattern disrupted. It throws off the circadian rhythm our body is used to. The easiest thing you can do for yourself is to just shut off your computer!

Alternative

There are some applications you can add to your computer which minimize on eye-stress and will allow you to sleep better. One application I use is f.lux. It is more practical and has allowed me to fall asleep faster than if I were to use my computer without it. My eyes have also adjust better and are not as irritated when I wake up.

2. Cut the calories

All of us do it! I used to have a nightly routine including a bowl of ice cream and a bowl of cereal right before bed. It was comfort food for me that I craved every night before bed. Once I got in the routine, it was hard for me to stop.

Alternatives

An easy way for me to get around my bad habit was to eat dinner earlier. It moved my schedule forward a few hours, forcing me to fall asleep earlier. This also allowed me to start my day earlier and get my metabolism going early in the day. You can also focus on foods that contain tryptophan. Milk, eggs, and turkey are all included on the list of foods containing high counts of tryptophan.

3. Couch potato-ing

Every night I watch TV and sit on the couch right before bed. Sure, it is relaxing and seems to calm your body before bed. It's a time to relax after the day and get your mind off of everything happening in the world.

I have recently started to interrupt that routine and use the time to stretch. I lay my yoga mat on my bedroom floor and do long, slow stretches. There are untold benefits of stretching before bed. It helps you bring a peace of mind and relaxes your muscles. Before you know it, you will be yawning on your floor, ready to fall asleep!

4. Crashing With Makeup

This is directed more towards women, but guys should still listen up! Falling asleep with makeup on can be horrible for your complexion. It traps dirt and oils, not allowing your skin to breathe. It gets all over your bed and can smear on your face.

What to do instead

Due to an increase in temperature, most people sweat while they are sleeping. This is an opportune time for skin aging and facial products to be used. This increase in temperature raises the absorption of skin-care ingredients, making skin products work better than they have in the past. Before you know it, you will be the next cover of Victoria's Secret catalog.

5. Not cleaning your teeth

Late nights, long days and all-nighters are excuses everyone has used before. This really cannot be emphasized enough when it comes to hygiene. Not cleaning your teeth can push back your hygiene exponentially. There are numerous ways to go about avoiding those nights where you pass out without brushing and flossing.

Alternative

An easy trick is to start flossing and/or brushing your teeth in the shower. This will trick your mind when you are getting ready for bed and spark a little motivation. A mental stimulus could be to imagine a friend or celebrity with a fantastic smile and say to yourself, "No days off!" Creating and maintaining that beautiful smile has many long term effects you didn't originally think about. Flossing, is WAY more important thank you think. Most people do not know this, but daily flossing can add years onto your life. YEARS! Dental hygiene also promotes long gum life, sustainable and strong teeth, and a healthy mouth many people are straying from. You can also floss throughout the day with floss picks to keep that food out. All of these tricks can help you sustain that bright smile you've always wanted to have.

A little effort can go a LONG way and in the end, it's your decision. A little more sleep can benefit you exponentially and is a lifestyle decision. I used to sleep no more than 4-5 hours each night, but after I changed up my routine, things changed. Hopefully some of these tricks can help you catch a few more Z's!

It's time to get active and take advantage of your weekend.

There is nothing better than hanging out with man's best friend on a Saturday morning to start your weekend. Sure, they can be pests at times, but they are worth every minute you spend with them. There are so many activities you can do with your dog that most people do not take advantage of.

**Here are a few new things you can try out with your dog: **

1. Hiking

Dogs love the outdoors, and there is no better way to bond with your best friend than to get some exercise and explore the world. Once you start, you will not want to stop. Dogs tend to get excited about the smallest things. Just say the word and they will be licking their lips at any chance they get.

2. Kayaking

MOST dogs love anything water related. I have brought my dog kayaking/canoeing numerous times and she loves it. She is never afraid to hop in or out of the canoe and LOVES the water. She is friendly with other kayakers and sometimes boards their boats!

3. DOGA

Yes, you heard that right. Doga. There is the more sporadic doga you can do with your dog...

And there is a calmer version of doga you can try out.

This can be a bit more challenging because some dogs have shorter attention spans than others. My yellow lab tends to sit in front of me and lick my face. ESPECIALLY while I am in downward dog. Ironic? I think so!

4. Camping

What's better than curling up with your dog in front of a fire? Just imagine curling up with your dog while sipping a drink of hot cocoa, sitting in the woods in front of a bonfire. Camping has the perfect mix of relaxation and exploration. Dogs love the outdoors and camping is such an easy way to get away from your repetitive daily routine.

5. Cooking

This might have some of you turning your heads, thinking "huh"? Every day while cooking for dinner, I play with my dog and see what types of foods she likes. You would be surprised at the different things she loves. She knows the sound a cutting board makes under a knife gliding through an apple. She comes running in the kitchen when we open a new batch of cherry tomatoes. Every time my mother makes chicken salad, our dog gets a few stalks of celery. All of my friends say that my dog eats healthier than they do, and it is probably true. She is turning 14 this year and is still hanging on. We have always fed her healthy foods, primarily focusing on vegetables. It's always hard to resist when they look at you with their ears perked, head tilted, and tail wagging.

These are just some activities you can do to be healthy with your dog. Showing affection is such an easy way to brighten your pup's day. All they really want is for you to show that you care!