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It takes work to keep your mental health in a good state. The foods that you eat, the amount of sleep you get and the amount of physical activity, all have an impact on your mental state.

By choosing a healthy diet you are ensuring that your body and your brain are receiving enough of the essential nutrients that they require to function correctly and keep your happy hormones in check.

Similarly, physical activity reduces our stress hormone, cortisol, and our body releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good.

Sleep is extremely important too! Why is sleep one of the first things we’re willing to sacrifice when life or work gets demanding? Do you find that your focus on concentration is different when you haven’t had a good night’s sleep? Here are some simple tips to improve the quality of your sleep.

Go to bed and get up at the same time each day, this way sleep becomes a routine that your body will adjust to.

Write down what’s on your mind before going to sleep.Avoid eating a heavy meal before going to bed.Avoid drinking coffee or alcohol before bed, instead drink herbal tea like chamomile.

• ‍Exercise each day but avoid exercising before bed time. 20-minutes of physical activity is a good way to start.
• Take a warm bath before heading to bed.
• Shut off all electronics and start winding down 45 minutes before jumping into bed.
• Listen to soft music and have it shut off automatically.
• Take magnesium with melatonin to help you fall asleep. Magnesium relaxes your muscle and melatonin induces sleep.
• Sometimes, reading can help you fall asleep, too.

If you’re eating healthy, exercising regularly and sleeping at least 7-8 hours a day, you’ll be amazed how alert and focused you are.