(Family Features) Despite a rising number of people searching for the term “sleep” in 2023, nearly 1 in 3 U.S. adults report not getting enough of it, per the Centers for Disease Control and Prevention.

The Quality of Sleep

As a foundation for overall well-being, getting quality sleep is key to achieving goals and being present in daily life. Without it, you’re more likely to lack the stamina and energy to follow through on your ambitions.

To help people realize the foundational role sleep plays in everyday successes, Natrol – a leading sleep, mood and stress supplement brand based on Nielsen data – alongside Dr. Jess Andrade are working together to help people improve their sleep quality and habits so they can conquer their wellness goals this year and beyond.

“From consistent exercise to eating healthy and even daily journaling, it may seem like all your priorities are in order, but without sleep, you won’t be able to reap the full benefits of your hard work,” Andrade said. “Often overlooked, getting quality sleep is a fundamental piece to improving overall wellness and it doesn’t have to be complicated. Creating small, achievable changes in our daily sleep routines can lead to long-lasting lifestyle habits for the better.”

Consider these tips from Andrade to help improve your sleep quality so you can achieve your goals.

1. Prioritize Movement and Light Exposure in the Morning
Whether you’re a yogi or prefer a simple stretch when your feet hit the floor, movement and light during the day can help stimulate quality sleep later that night.

2. Understand Sleep Gains are Just as if Not More Important Than Gym Gains
If you’re focusing on fitness goals, you’ll need adequate sleep to see successful results. If you’re a morning workout warrior, schedule earlier bedtimes to ensure you get the recommended 7-8 hours of sleep. For evening workouts, aim to end your sweat session as early in the evening as possible; too much physical activity before bed can keep you up at night.

3. Make Your Bedroom a Sanctuary
Make your bedroom a sleep sanctuary. Keep the room dark, noise-free, and comfortable with the thermostat set at 65-67 F for better sleep conditions.

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4. Set Nightly Rituals to Unwind
Create nightly rituals that activate circadian rhythms and allow your body to unwind. Consider activities that relax you the most, like taking a bath, reading a book, journaling or sipping decaffeinated nighttime tea.

5. Try Incorporating a Drug-Free Sleep Aid
If you follow good bedtime habits but still occasionally struggle to fall or stay asleep, try a low-milligram melatonin supplement, like those from Natrol, that are designed to help you get a good night’s sleep so you wake up refreshed and ready to conquer your goals.†

6. Follow the 10-3-2-1-0 method
To help you fall asleep and wake up feeling revitalized, Andrade recommends the 10-3-2-1-0 method: Decrease caffeine intake at least 10 hours before bed. Avoid eating bothersome foods 3 hours prior to heading off to sleep. Engage in relaxing activities like reading at the 2-hour mark and cut out screentime with 1 hour to spare. Ultimately, these habits can lead to zero times hitting snooze the next morning.

Find more ways to improve sleep habits by visiting Natrol.com.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

SOURCE:
Natrol

Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.

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Boost Your Wellbeing with These Easy Tips

Living a healthy lifestyle is important for our physical and mental well-being, but sometimes it can be overwhelming to know where to start. However, there are simple changes that we can make to our daily routines that can have a big impact on our health and wellness. Here are 10 simple changes you can make today to improve your health and wellness.

1. Drink more water: Staying hydrated is key for our body’s systems to function properly. Aim for at least 8 glasses of water a day.
2. Add more fruits and vegetables to your diet: Fruits and vegetables are packed with nutrients and antioxidants that can help protect against diseases. Aim for at least 5 servings a day.
3. Move more: Regular exercise is important for maintaining a healthy weight, reducing stress, and improving overall health. Find activities that you enjoy and aim for at least 30 minutes of physical activity a day.
4. Get enough sleep: Sleep is essential for our body to heal and regenerate. Aim for 7-9 hours of sleep each night.
5. Reduce stress: Chronic stress can have negative effects on our physical and mental health. Find activities that help you relax and reduce stress, like meditation or yoga.
6. Practice good hygiene: Good hygiene practices like washing your hands regularly and showering daily can help prevent the spread of germs and illnesses.
7. Limit alcohol intake: Drinking too much alcohol can have negative effects on our liver and overall health. Limit your intake to no more than 1-2 drinks per day.
8. Quit smoking: Smoking is a major cause of many diseases and can have negative effects on our health. Quitting smoking is one of the best things you can do for your health.
9. Wear sunscreen: Protect your skin from the harmful effects of the sun by wearing sunscreen with at least SPF 30, especially when spending time outdoors.
10. Connect with others: Social connections are important for our mental health and well-being. Make an effort to spend time with friends and family, or find a community group that interests you.

Making these simple changes to your daily routines can have a big impact on your health and wellness. Remember that small steps can lead to big changes. Start with one or two changes and gradually add more as you feel comfortable. With time, these habits will become a natural part of your daily routine, helping you to live a healthier and happier life.

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Available exclusively on Gatorade.com, Gatorade iD now offers next level AI design technology through a collaboration with Adobe Firefly so athletes can personalize their own one-of-one signature bottles

CHICAGO /PRNewswire/ — Today, Gatorade announced the launch of a generative AI-powered design experience on its Gatorade iD free membership platform. In partnership with Adobe Firefly, Adobe’s family of creative generative AI models that is safe for commercial use, the new customizer tool allows athletes to express their unique styles and interests through nearly endless personalization possibilities on Gatorade Squeeze Bottles. Some of the most iconic athletes in the world have collaborated with Gatorade on signature bottles, and last year Gatorade.com began offering enhanced customization capabilities on its website. Now, all athletes can personalize their own in a way never before offered by the sports fuel brand.

The new ability to create custom designs using AI for inspiration takes existing Gatorade.com bottle personalization options to the next level. Every athlete is one-of-one and by putting these tools of self-expression directly in their hands, they now have access to millions of different design options. By simply typing ideas such as their favorite sports, designs and hobbies into a search box on the website, and then choosing from a selection of colors, vibes and passions, it’s easy to make the Gatorade Squeeze Bottle their own.

Adobe Firefly Services, a set of APIs and capabilities to scale personalization, enables the generation of images that unlock creative self-expression while maintaining the iconic look-and-feel of the Gatorade Squeeze Bottles. Gatorade collaborated with digital product agency, Work & Co, part of Accenture Song, to ensure the new AI experience is seamlessly integrated into Gatorade.com and is user-friendly.

At the Adobe MAX 2024 Creativity Conference, Xavi Cortadellas, Gatorade’s Sr. director of marketing, athletic equipment, and Leon Imas, vice president of design at PepsiCo, will unveil the technology experience on Gatorade.com.

• “Gatorade continues to be at the forefront of athletic equipment personalization, and the launch of AI-generated bottle design puts next level creative self-expression directly in athletes’ hands,” said Cortadellas. “Now athletes everywhere can have fun with our AI tool in a way that’s approachable and uniquely on-brand. Available on Gatorade.com through the free Gatorade iD loyalty platform, there are nearly endless possibilities for personalization.”
• “Gatorade has been bringing personalization to new levels of expression and innovation in our products and experiences,” said Imas. “This is a rare moment when the idea creates next level expression and industry-leading innovation. We crafted a special experience for our athletes to feel like a Gatorade pro, creating styles, themes and structure references that Firefly pulls from to make all generated bottle designs uniquely Gatorade, and special to you. The end results are bottles generated by AI, powered by design, and imagined by you.”

The capability will only be available on the Gatorade website through Gatorade iD, where users can earn points and unlock benefits. Points can be used to generate bottles designs, and preset options are also available for inspiration. Every member will have the option to create two free designs before tapping into their loyalty points and designs will be saved to the user’s profile so they can return to them at any time.

“Every brand is trying to figure out how to effectively personalize customer experiences at scale, a proven strategy that can boost audience engagement and drive lasting loyalty,” said Hannah Elsakr, vice president, Adobe. “Gatorade is pioneering a new approach and making one-to-one personalization a reality with generative AI, leveraging Adobe Firefly Services to deliver highly customized water bottles and unlock creative expression for millions of everyday athletes.”

Athletes today are increasingly seeking ways to personalize their experience on and off the field and Gatorade is one of the first brands to put the power of an AI-fueled experience in their hands so that they can customize their own bottles. As a brand born to solve athlete problems, Gatorade continues to lead the industry forward with innovation that matches these athletes’ needs. The brand is focused on supporting each athlete on their unique journey to greatness, and this is just the start of how AI will fuel athlete personalization.

Anyone can utilize the generative AI-powered personalization to create their one-of-a-kind Gatorade Squeeze Bottle for $34.99 via Gatorade iD, the brand’s free membership platform on www.gatorade.com.

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About The Gatorade Portfolio

The Gatorade Portfolio, a division of PepsiCo (NASDAQ: PEP), is a connected performance and wellness ecosystem built to fuel all athletes and exercisers. Bringing together Gatorade, Fast Twitch, Propel, Evolve and Muscle Milk, the Gatorade Portfolio is the most complete offering in the category today, with a broad range of personalized solutions at every stage of the athlete journey. This integrated system of brands is built on Gatorade’s nearly 60-year history of studying athletes and is fueling the future of athletic performance and wellness by delivering solutions across hydration, protein, energy and all-day nutrition to fuel consumers, no matter how or why they sweat. For more information and a full list of product offerings, please visit www.gatorade.com. 

About PepsiCo

PepsiCo products are enjoyed by consumers more than one billion times a day in more than 200 countries and territories around the world. PepsiCo generated more than $91 billion in net revenue in 2023, driven by a complementary beverage and convenient foods portfolio that includes Lay’s, Doritos, Cheetos, Gatorade, Pepsi-Cola, Mountain Dew, Quaker, and SodaStream. PepsiCo’s product portfolio includes a wide range of enjoyable foods and beverages, including many iconic brands that generate more than $1 billion each in estimated annual retail sales.

Guiding PepsiCo is our vision to Be the Global Leader in Beverages and Convenient Foods by Winning with pep+ (PepsiCo Positive). pep+ is our strategic end-to-end transformation that puts sustainability and human capital at the center of how we will create value and growth by operating within planetary boundaries and inspiring positive change for planet and people. For more information, visit www.pepsico.com, and follow on X (Twitter), Instagram, Facebook, and LinkedIn @PepsiCo.

SOURCE The Gatorade Company

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