5 Best Tips for Sleeping Better in 2021

Follow the System 21 plan and get a good night's rest by exercising in the morning, cutting caffeine in the afternoon and using a blue-light blocker at night.

5 Best Tips for Sleeping Better in 2021

If you want to take back your health this year, it's important to get a good night's sleep and have the energy to reach your goals. The System 21 whole-body wellness plan gives you all the tools you need. Here are seven tried-and-true tips to recharge at night so you can maximize your time during the day.

Cut the Caffeine by 3 p.m.

On System 21, you'll have your first cup of coffee by 10 a.m., and you'll be done with caffeine by 3 p.m. That way, your body has time to process the caffeine before go to bed. Having a caffeinated drink too close to bedtime can disrupt your sleep cycle.


Stop Eating at 6 p.m.

This intermittent fasting plan will have you eating between 10 a.m. and 6 p.m. every day. Not only will your day be easier with a schedule to follow, but the fasting period in the later hours gives your body time to burn fat -- instead of creating it from the late-night snacks. This can help with weight loss and allow your body to sleep soundly without being disturbed inside.

Turn Off Social Media at 6 p.m.

Stop looking at your social media feeds when you stop eating. Allow your brain time to rest, away from the stimulation of the endless scrolling and likes. This can also help you destress and connect more deeply with the people you live with.

Use a Blue-Light Blocker for Your Phone and Other Screens

The blue light that comes from your phone, tablet, laptop and other screens can keep your body from producing enough of the sleep hormone melatonin. If you have to use one of these devices in the hours before bedtime, there are many kinds of blue-light blocking glasses you can wear. Your device may also have an anti-blue-light feature, like Night Shift mode on an iPhone that gives the screen a warmer tone.

Wake Up With a Workout From Our Celebrity Trainers

When you wake up in the mornings, start your day by getting your blood flowing! We've booked amazing celebrity trainers and fitness experts to lead workouts for you every morning at 8 a.m. Head over to @dr_oz on Instagram and join a live, customized class with low-impact yoga and bar or high-intensity kickboxing and strength training. Our coaches will leave you energized to tackle your day, but good and tired by the time you're getting ready for bed.

Bonus Tip

Keep your bedroom cool: It's difficult for your body to maintain sleep when it's hot. Be sure to keep the temperature between 65 and 67 degrees for a restful night.

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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