A bedtime routine is a set of activities you perform in the same order, every night, in the 30 to 60 minutes before you go to bed. Bedtime routines can vary, but often include calming activities like taking a warm bath, reading, journaling, or meditation.

What Is a Bedtime Routine?

Humans are <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">creatures of habit2 </a> . Like other routines, bedtime routines help our brains recognize when it’s time to sleep. By performing the same activities in the same order every night, your brain will see those activities as a precursor to sleep.The importance of bedtime routines stems back as far as childhood. <a href="https://www.sleepfoundation.org/children-and-sleep/bedtime-routine">Bedtime routines help children </a>connect with their natural circadian rhythms and practice healthy habits that promote good sleep. Bedtime routines have been found to have <a href="https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults">profound positive impacts6 </a> in other areas of children’s lives, eg. better memory, mental health, and attention.

Why Are Bedtime Routines Important?

Skin health beauty, general health, and mental clarity. Getting enough sleep is like being sober.

A bedtime routine is a set of activities you perform in the same order every night before bed. Learn why bedtime routines are important, and get tips for creating yours.

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Habits

How to Build a Better Bedtime Routine for Adults | Sleep Foundation

Think of it like packing your lunches for the week all at once instead of packing your lunch each morning. You can use this same technique for breakfast, lunch, dinner, and snacks.

What is Meal Prepping?

If having control over what you eat, or maximizing your time or budget is more valuable to you than eating something different every single day, meal prepping is your ticket.

Who is Meal Prepping For?

<ul><li class="ql-align-justify">cooked grains & pasta</li><li class="ql-align-justify">cooked beans</li><li class="ql-align-justify">cooked meat</li><li class="ql-align-justify">roasted vegetables</li><li class="ql-align-justify">hearty fresh vegetables (think celery, carrots, peas, bell peppers, kale, cabbage, radishes, etc.)</li><li class="ql-align-justify">whole fruit (apples, oranges, stone fruit)</li><li class="ql-align-justify">nuts & seeds</li><li class="ql-align-justify">cheese</li><li class="ql-align-justify">sauces and dips (like salad dressings, hummus, salsa, sour cream, etc.)</li></ul>An easy way to think about meal prepping is to make a formula out of it. When deciding which foods to meal prep I try to pick out one of the following formulas:<ul><li class="ql-align-justify">Basic: Protein + Grain + Vegetable</li><li class="ql-align-justify">Low Carb: Protein + Vegetable + Vegetable</li><li class="ql-align-justify">Vegetarian: Legume + Grain + Vegetable</li></ul>

What Can I Meal Prep?

Start SMALLStart by packing up your leftovers from dinner one night and taking them for lunch the next day. Once you’re comfortable with that and you get to know what types of food you like as leftovers, you can pick one recipe to prep for the week ahead.I suggest starting with a <a href="https://www.budgetbytes.com/15-single-recipe-meal-prep-ideas/">single recipe meal prep </a>instead of a meal that requires two or three recipes together. <a href="https://www.budgetbytes.com/15-single-recipe-meal-prep-ideas/">Single recipe meal preps </a>provide your protein, grain, and vegetables all in one recipe, so there is no need to make a side dish.

How To Start Meal Prepping

Plain glass containers in different shapes/sizes (eg. <a href="http://a.co/9s3X4JM">3-cup rectangle </a>and <a href="http://a.co/7WWTNNI">4-cup bowl</a>) work for just about everything.Invest in a thermos (or 2)!!! You can take your hot tea, or ice water, or energizing soups with you..and no need to reheat your food or drink.Divided compartment containers, are more limited because not all food can fit in the compartments. They are great for having your food organized, but they are best for non wet foods.<a href="http://a.co/6IkqgvQ">Metal bento box</a>es are also great, as long as you’re packing a cold meal and don’t need to heat it in a microwave. Plastic bento boxes are also an option.

What Do I Need?

Demystify the who, what, and how of meal prepping with this meal prep 101 beginners guide. Make your meals easier, convenient, and more efficient with this simple method.

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Money & Investments

Meal Prep 101: A Beginners Guide to Meal Prepping - Budget Bytes

However, it notes, “aim for half of your body weight in ounces of water, up to 80-ounces (oz) a day.” For example, if you weigh 140-pounds, drink 70-oz of water (that’s about 9-glasses daily if you have an 8-ounce glass).

Drink a Lot of Water

The source recommends crushing 3-5 cloves of garlic and mixing it with butter or vinegar (as garlic butter or salad dressing). You can also avoid the associated “garlic breath” by swallowing 5-6 smaller cloves like pills, it adds.

Scare it Off With Garlic

A study from the University of Maryland Medical Center says that probiotics are an ally in the fight against UTIs, and they are found in yogurt. “Probiotics are beneficial microorganisms that may protect against infections in the genital and urinary tracts,” notes an article posted by the university.

Eat Yogurt

Reader’s Digest touts green tea as a UTI remedy, and advises drinking 2 to 3-cups of it daily. It notes that a recent study shows the antioxidants in green tea can help ease bladder inflammation. <a href="https://www.activebeat.com/diet-nutrition/8-medicinally-beneficial-tea-brews/">Green tea </a>can also promote heart health, and even have cancer-preventing properties, adds the source.

Sip Green Tea

It explains that adding ACV to your diet can help boost your overall health. It may also ward off infections in the process. “It’s always possible that ACV could prevent future UTIs — but don’t count on it to treat a current infection,” it says. You can add ACV to other remedies such as cranberry juice (1 to 2-tablespoons per glass of unsweetened cranberry juice), it adds.

How to Build a Better Bedtime Routine for Adults | Sleep Foundation

Meal Prep 101: A Beginners Guide to Meal Prepping - Budget Bytes

Natural Ways to Soothe a UTI - Page 12 of 12 - ActiveBeat

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