The environment around you influences the way you feel, think, and act. Your home is the environment you spend the most time in and the most controllable environment around you. By taking steps to make your home a stress free, enjoyable space, you will see improvements in your overall quality of life.

We’re here to give you tips and ideas for all hours of the day to ensure that your time spent at home is optimized for your mental and physical health.

Morning

From the moment you wake up, you set the tone for the rest of the day. Let’s talk about setting up your home so you can make the most of your mornings!

Try a sunrise alarm clock.

If your bedroom doesn’t receive morning sunlight or you have to get up before the sun, try a sunrise alarm clock that simulates a natural sunrise. Another benefit of a digital alarm clock is that you can leave your phone out of the bedroom. Challenge yourself to not check your phone for the first 30 minutes of your morning.

Stock up on lemons.

A glass of lemon water each morning can improve your skin quality and digestion, supply Vitamin C, and help to prevent kidney stones. Not to mention the burst of energy you’ll get to jumpstart your day!

Make room for home exercise.

Clear out a small space in your living room and set up a workout routine on the TV. There are so many YouTube workout videos that you can watch for free! Any type of exercise in the morning will benefit your body and leave you feeling ready to start the day.

By exercising in the morning, you’ll reap the mental benefits of working out all day, feel more focused at work, and your metabolism will be elevated.

Eat a healthy breakfast.

Keep healthy, quick options readily available in your fridge and pantry so you don’t opt for a fast food breakfast on the go. Meals like oatmeal topped with dried fruit and nuts, smoothies, or scrambled eggs and vegetables are all great options. You can also try these breakfast recipes for improved gut health.

Daytime

While life is beginning to go back to normal, many people are still and will continue to work from home. Whether you work from home, and want to positively control your office space, or are just spending time at home in the evenings and weekends, your body and mind will thank you for introducing healthy elements throughout your home.

Introduce houseplants to your space.

We're connected to nature in our services and natural, plant-based skincare products at Jalan. It's only... natural... that we start with plants! Did you know indoor houseplants are more than just a nice aesthetic touch?

They release oxygen and reduce toxins in the air (NASA did a study showing they can reduce airborne toxins by as much as 87% in 24 hours!). Studies have also shown they improve concentration and productivity by up to 15%, reduce stress, and help us feel more relaxed and calm.

Utilize air purifiers and diffusers.

Air purifiers help remove airborne pollutants from your home, which will benefit your health in the short and long term. Most air purifiers contain HEPA filters, which can trap particles as little as 0.3 microns in size. When buying an air purifier, consider size compatibility, noise levels, asthma and allergy friendly certification, and maintenance.

An oil diffuser is another great addition to your home. Not only do essential oils like lavender and eucalyptus introduce pleasant smells to your atmosphere, but they can also improve your mood.

Keep a tidy environment.

A study in the Journal of Neuroscience found that a cluttered environment reduces focus and your ability to process information, so clear the clutter and you should notice an improvement in focus, and reduced stress levels. Keeping your home clean by vacuuming regularly can also improve indoor air quality.

Tip: Making sure everything you own has a “home” will make cleaning/organizing a less tedious, and stressful task.

Evening

Winding down after a long day is the perfect opportunity for a few extra self-care steps, and you’ll be surprised at how much better you’ll sleep if you start a regular bedtime routine.

Start a dinner routine.

Eat dinner at least two hours before you plan to go to bed to promote a good night's sleep, and remember that dinnertime doesn’t have to feel like a chore. Play some music while you cook, and then dedicate the time to actually sit down and enjoy your meal. Sitting down for dinner, whether it be alone or with a roommate or family member, is an excellent time to put technology away and focus on the simple pleasure of eating your food, while reflecting on your day. Take this time to free your mind of any stress from the day, and treat it as a mini celebration for the day’s accomplishments.

Meditate before bed.

Guided sleep meditations can help you fall asleep more quickly. Have you ever found yourself lying in bed trying to get to sleep but all you can think about is that meeting you have tomorrow, or that you need to do laundry? Sleep meditations are an effective strategy to relax and clear your mind before bed. Between apps like Calm or Headspace, or even YouTube and Spotify, there are plenty of guided meditations to try.

Put a humidifier in your bedroom.

It’s no secret that dry air can negatively affect our eyes, throat, sinuses, and skin. Humidifiers are the perfect antidote to dry, Colorado air. Among many benefits, adding a humidifier to your bedroom can help prevent dry skin, keep your hair and scalp healthy, and alleviate congestion.

Try a white noise machine.

What is white noise? Simply put, it is all of the frequencies that you can hear, played in a random order at the same amplitude.

Similar to meditating before sleep, white noise can help promote better sleep by contributing to a nightly relaxation ritual that signals your body that it’s time for bed. White noise acts as a mask to inconsistent noises like a dog barking or a car door slamming shut.

Wear a sleep mask.

Our brains are wired to associate darkness with sleep, producing more melatonin with a lack of light. If you can’t achieve total darkness in your bedroom, a sleep mask might be for you.

To mitigate the risk of acne, choose a sleep mask made from a light, breathable fabric, and wash it frequently, as you do your pillowcases.

Building healthy habits can improve your overall quality of life, and creating an environment that promotes these habits is a great step you can take towards better health and happiness.

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