1

Sleep routine

Image: Tina Witherspoon

Your body is a routine animal. If you eat at a certain time, you’ll probably feel hungry around that same time the next day. If you go to sleep at a certain hour, you’ll likely feel sleepy at that same hour the next day.

Use this to your advantage by sticking to a consistent sleep schedule , both for going to bed and for waking up. If you do this consistently, your body will embrace this routine, and it will start to come naturally.

2

Food and drinks

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Avoid going to bed shortly after a large meal. Your digestive system will stay active for a long period of time potentially keeping you awake until it finishes processing the food and drink you've consumed.

The same goes for alcohol: while it might make you feel drowsy at first, it can disrupt your sleep later in the night.

3

Create a good sleeping environment

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A dark, quiet, and cool bedroom makes for a good sleeping environment . Your senses will continue capturing and processing any light or sound present in your bedroom, which is why it is important to minimize these distractions as much as possible.

4

Avoid long naps

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This one is quite straightforward: your body only requires a certain amount of sleep , and if you use up a large portion of it during the day, you may find yourself staying awake longer at night. While a short, 20-minute nap during the day can help restore your energy, a longer rest period will subtract from your nighttime sleep.

5

Physical activity

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Regular physical activity and spending time outside every day are great ways to promote better sleep at night. However, it’s important to avoid physical exercise if you are too close to your bedtime to avoid overstimulation.

6

Avoid going to bed with worries

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Whatever worries you may have in your life, try to avoid thinking about them while you're trying to sleep. Stressful thoughts can delay sleep and create anxiety , leading to less-than-optimal rest. Instead, write down any issues you need to deal with and save them for the next day.

7

Light exposure

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Spending time in natural sunlight or bright light during the day can help keep your circadian rhythm healthy and, in turn, improve your daytime energy and enhance the quality and duration of your sleep at night.

In contrast, avoid exposure to screens for at least half an hour before going to bed. Nighttime light exposure can have the opposite effect from daytime exposure because it reduces your levels of melatonin, which helps you relax and get deep sleep.

8

No alcohol before bedtime

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As mentioned earlier, drinking alcohol before bedtime is not recommended . Alcohol can cause or worsen symptoms of sleep apnea, increase snoring, and disrupt normal sleep patterns. It also alters nighttime melatonin production, which plays a key role in regulating your body’s circadian rhythm.

9

A good bed and pillow

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Poor-quality bedding can lead to increased lower back pain , making it harder to sleep well. Firm and medium-firm mattresses are available at different price ranges and can be a good choice for comfort and to avoid back pain.

Pillows should not cause neck pain, either. Find a pillow that isn’t too high and offers comfort for your sleep style. It will make for a better rest, and your body will thank you in the morning.

10

No liquids right before bed

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There’s nothing wrong with being hydrated during your sleep time, but having to get up in the middle of the night to go to the bathroom is not great. If this happens repeatedly, it can negatively affect your sleep quality and daytime energy.

To minimize interruptions, try reducing your fluid intake in the last hour before bed . This can help lower the chances of waking up during the night.

11

Good sleeping temperature

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One way to guarantee uncomfortable sleep is a bedroom that’s either too cold or too hot . The ideal temperature can vary based on the individual, but most research suggests that sleeping in a cooler room—around 65 to 68 degrees—is optimal.

12

At least seven hours of sleep

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Each age group requires a different amount of sleep each night, but for most people, seven hours is the bare minimum to ensure proper rest. If you have a specific wake-up time, calculate a target bedtime that allows for at least seven hours of sleep . Give yourself extra time before bed to wind down and prepare for sleep whenever possible.

1

Give up your favorite food to lose weight

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Small amounts of your favorite high-calorie foods can be included in a weight-loss plan . Just remember to keep track of your total calorie intake. To lose weight, you must burn more calories than you consume.

2

Avoid bread, pasta, and rice

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Grains themselves aren’t necessarily bad or unhealthy. Consuming whole grains—such as brown rice, whole-wheat bread, cereal, and pasta—as part of a healthy eating plan is a good idea because whole grains provide iron, fiber, and other important nutrients .

3

Choose gluten-free foods

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Gluten-free foods are not necessarily healthier if you don’t have celiac disease or a gluten sensitivity. Gluten is a protein found in wheat, barley, and rye grains. If you don’t have these health issues but avoid gluten anyway, you may miss out on important vitamins, fiber, and minerals.

4

Avoid all fats

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Despite all the bad press, not all fats are bad. Fat provides essential nutrients and should be an important part of a healthy eating plan. However, because fats have more calories per gram than protein or carbohydrates (or "carbs"), it is important to limit fat intake to avoid consuming extra calories.

5

Avoid dairy products

Image: Kenny Eliason

Dairy products are an important food group because they provide proteins needed to build muscles and support organ function , as well as calcium to strengthen bones.

Most dairy products, such as milk and some yogurts, have added vitamin D to help the body absorb calcium, since many Americans don’t get enough of these nutrients.

6

Go vegetarian to lose weight

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Embracing a fully vegetarian diet only leads to weight loss if you reduce your total calorie intake . As often happens, some vegetarians may make food choices that could lead to weight gain, such as eating large amounts of foods high in sugar, fat, and calories.

Eating small amounts of lean meats can also be part of a healthy plan to lose or maintain weight.

7

Don’t snack between meals

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There is nothing wrong with snacking. It can help prevent overeating at meals , provided the snacks are healthy —like apples, peanut butter, low-fat cheese, or whole-grain crackers.

8

Healthy eating is expensive

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Healthy eating can be expensive, but it doesn’t have to be. With a little planning and smart shopping , you can enjoy a much healthier diet on a budget . Many people think produce is too costly, but there are plenty of examples that prove otherwise. For instance, a large bag of lettuce is affordable and lasts a long time.

9

Avoid late-night snacks

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Late snacking isn’t inherently a problem. The real issue is when your late-night snacks are unhealthy . The time of day is not as important as what you eat. If you’re eating ice cream or chips and dip, you’ll gain weight—no matter what time it is.

10

Diet soda is better than regular soda

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Multiple studies have linked diet soda to an increased risk of diabetes , metabolic syndrome, and obesity, though causation is still debated. Nonetheless, if you’re looking for a healthier soda alternative, try flavored water, sparkling water, or unsweetened tea.

11

Non-nutritive sweeteners are healthy

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The increasing demand for low-calorie, low-carb, sugar-free foods has led to a larger portion of products containing non-nutritive sweeteners (NNS).

While it’s clear that a diet high in added sugar increases disease risk, intake of NNS may also raise the risk of type 2 diabetes by causing negative changes in gut bacteria and promoting blood sugar dysregulation.

12

White potatoes are unhealthy

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Delicious potatoes are often labeled as "unhealthy" because they are frequently eaten in unhealthy ways. However, these starchy vegetables are highly nutritious , providing potassium, vitamin C, and fiber , and can be included as part of a healthy diet. The key is to cook or bake potatoes, but never fry them.

1

Clothing (cheaper)

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Back in the mid-20th century, average American families spent about 10% to 12% of their household income on clothing. That figure has dropped to around 3%. That is not because people buy fewer clothes but because the prices have dropped significantly over the last decades.

Starting about fifty years ago, most U.S. clothing production moved overseas, where labor costs are lower and production output is higher . Those savings were passed onto consumers, and as fast-fashion brands proliferated, Americans had more options at lower prices than ever before.

2

Magazines (more expensive)

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While younger generations will not remember this, 25 years ago, magazines were an Internet of sorts : it was the quickest way to access information and color pictures of any subject you were interested in. Magazines were a ubiquitous item, sold everywhere at modest prices. Since the World Wide Web came along, magazines became less important and less demanded products.

If you have bought magazines lately or have inquired about their price, you might be surprised to discover how pricey these items have become.

3

Bananas (cheaper)

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Believe it or not, back in the day, bananas used to be quite an expensive fruit. These days, this product is one of the cheapest and most popular fruits in the supermarket but when it first became available in the U.S., following the Civil War, it was sold for about 10 cents a piece — that’s about $3 per banana today.

The price of tropical fruit has hovered between 50 and 60 cents per pound for the last 20 years — a significant drop from its early cost. Despite being imported from faraway places and requiring cooling containers, banana sellers produce only one variety, the Cavendish, meaning the fruit can be harvested in abundant volumes and ripened at the same time .

4

Concert tickets (more expensive)

Image: Nainoa Shizuru

There was a time when going to a concert was a pretty accessible event. The ticket prices were low, even for well-known artists. But then, a couple of big players came along into the business and the prices skyrocketed like never before . Besides the ticket price itself, the service charge and taxes make for a hefty sum, not affordable by everyone anymore.

5

Television sets (cheaper)

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It’s a well-known fact that as technology improves and becomes more efficient, prices come down. However, one consumer electronics category stands out from the rest for its drastic price cuts: televisions. The first color TV set debuted in 1954 with a $1000 price tag , and a 15" screen. According to the U.S. Bureau of Labor Statistics’ inflation calculator, that would be more than $11,600 today.

Compare that number to a 65-inch, high-definition smart TV that might cost around $500 in today’s dollars and the price drop is nothing short of amazing.

6

Car insurance (more expensive)

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Car insurance was never the cheapest service in the world, but it used to be a much more accessible price, with options for every pocket. In recent decades, auto insurance premiums have been steadily climbing , making car ownership a more exclusive deal altogether than it used to be.

7

Air flight tickets (cheaper)

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Yes, it may feel like airline ticket prices have surged in recent years due to airport taxes and fuel prices, but if we look at the price evolution over the last decades, we can see that tickets have become much more affordable than before .

Commercial air travel used to be a luxurious experience available only to the wealthy. In 1941, an average flight from Los Angeles to Boston would have cost more than $5,000 in today’s money. These days, a one-way flight from Los Angeles to Boston commonly costs around $300.

8

Fast Food (more expensive)

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Getting a burger with fries and a soda for a couple of dollars was a standard deal back in the day, but not anymore. Fast food prices have steadily increased in the last few decades , making the tag for a standard menu almost the same and sometimes even more expensive than a meal at a regular restaurant.

9

Washing machines (cheaper)

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In the same way that TVs have dropped the price, most other appliances have gone down the same path, and washing machines are no exception . These devices, an invaluable addition to modern life, have changed significantly from the 1950s to today.

In 1959, a Kenmore washer was advertised for $209.95. Today, that amount inflates to more than $2,200, which is a $1,600 difference from a basic $500 to $600 top-loading Kenmore machine today.

10

Prescription medicine (more expensive)

Image: Haley Lawrence

Healthcare costs in America have been a complicated problem for years. Not just health insurance but also essential medicines have been raising their prices steadily for a very long time.

It can’t be said that medicines used to be cheap but definitely were far more accessible than these days.