Each season brings new opportunities for self-care and improved health. As we enter a season of renewal, take time to refresh routines and declutter, literally and figuratively. Here are some tips for having a healthy, happy, and hopefully not-so-sniffly spring.
Revisit your sleep routine
It’s important to keep an eye on your sleep hygiene throughout the year, as the quality and duration of your sleep affects your physical and mental health. With extended daylight hours, spring is an especially good time to revisit your habits. If you’re struggling to get the recommended minimum of seven hours a night, the following tips might help.
Maintain a consistent sleep schedule, going to bed and waking up at the same time every day, including weekends.
Avoid use of electronic devices close to bedtime.
Get plenty of natural light and stay physically active during the day, but avoid exercising close to bedtime.
Avoid consuming food or beverages close to bedtime, particularly caffeine, alcohol, and high-sugar or high-fat foods.
Keep your bedroom dark and quiet and maintain a comfortable temperature.
Prepare for seasonal allergies
For those prone to allergies, this time of year often means itchy eyes, congestion, sneezing, and other allergy symptoms. The good news is that small preventative steps can significantly reduce your exposure to allergens. Here are some suggestions of where to start.
Check the local pollen count online or in a weather app and take allergy medication in advance if the forecast is high.
Vacuum at least once a week, ideally using a vacuum cleaner with a high-efficiency particulate air (HEPA) filter, which catches smaller particles like allergens.
Change and wash your clothes and take off your shoes after spending time outdoors.
Manage symptoms with over-the-counter allergy medications including oral antihistamines like Claritin®, Allegra®, and Zyrtec®; decongestants like Afrin® and Sudafed®; and nasal sprays like Flonase® and Nasacort®. Note that decongestants should only be used for a few days — longer-term use can worsen symptoms and potentially create a dependence.
Embrace the outdoors
Exercising regularly is one of the best ways to lower your risk for many preventable diseases, with health experts recommending 150 minutes each week for most adults. Your chosen workout plays a big role in the consistency of your fitness habits, and spring’s warmer days give you the chance to experiment with different physical activities. Outdoor yoga, cycling, rowing, and even paddle boarding are all great ways to shake things up and stay active.
Take spring cleaning beyond the closet…
As spring invites us to clean out the old, try to declutter the mind as well the home. Immerse yourself in nature to experience the calming effects of fresh springtime air. Even if you don’t have the time for a longer hike, a few minutes of mindful breathing outside still offers plenty of benefits.
For additional unwinding, challenge yourself to disconnect from your devices with a digital detox, and see if there’s anything you can drop from your to-do list. This is a time to lighten your load and prioritize what’s most important.
And don’t forget the medicine cabinet!
Your spring cleaning should also include a scan of the medicine cabinet — storing expired or unused medications can be harmful for the health and safety of loved ones. As you tidy up and declutter, check expiration dates on all over-the-counter and prescription medications, and safely dispose of any that are old or unneeded.
The Drug Enforcement Administration (DEA) has a search tool to help you find your nearest authorized collection site.
Check out our previous blog for additional information on medication disposal.
Here for your health all year long
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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
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