Well we moved the clocks back on Sunday, but maybe you’re still feeling the effects – a nap might help, as long as you don’t sleep too long.

According to a specialist in behavorial sleep medicine, the perfect nap is 20 to 30 minutes – any longer, and you start to get into deep sleep, and that can actually lead to waking up feeling even more groggy.

That 20 to 30 minute nap gives you what you need – a boost in energy, it helps you focus, and even will improve your mood.

The trick is to set an alarm for 30 minutes – then you’ve got the 10 minutes to fall asleep, and you’ll be asleep for the 20 that you need. But don’t do it late in the day – you don’t want to do it less than 8 hours before your normal bedtime, otherwise you’ll mess with your regular sleep schedule.

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Losing weight is difficult – it takes a lot of effort over a long time. The objective is to eat fewer calories, but simply trying to avoid excess calories rarely works. Keeping track of everything you eat and drink and adding them up is a necessary step to take. And keeping a food diary might be helpful.

Studies show it trains you to be mindful of what you consume and helps adjust behavior. But many of us find it annoying and time consuming, so we won’t try.

However, smartphones and food-logging apps allow for a much easier way to record meals. A new study showed that those who were diligent found greater success, losing 5-10% of bodyweight over the course of six months.

For the best chance of success, researchers say log food right after you eat, rather than at the end of the day, and you’ll have a better idea of your daily calorie balance.

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You’ve likely heard that “you are what you eat” – and that may be truer than ever before. There’s always been a link between diet and mood, but a new study shows specifically the foods that affect our mental health:

• Too much fast food is already bad for our physical health, and your mental health naturally follows suit.

• The study looked at caffeine – it gives a jolt of energy, but anxiety has been found to be a common side effect of being over-caffeinated.

• Your mood also gets affected by high-glycemic foods, because they’ll give you both blood sugar spikes, as well as inevitable crashes.

• The study also showed that while these four factors affect both men and women, the level of mental stress was found to be higher for women.

But it’s not only bad news – regular exercise can also reduce and counteract the negative consequences, and specific foods like fruits and vegetables had positive effects on mental health.

Whenever making a diet change, it’s wise to consult a professional first, but taking the right steps towards a better diet and more regular movement might give you the mood boost you’ve been looking for!

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Find yourself questioning decisions you made – or feel like you’re constantly consumed with doubt? You’re not alone – many of us go through it from time to time, but when does constant worrying about what others think go away.

Well…when you turn 46.

A new study shows that it takes us a while to get over insecurities. Appearance is the first thing we accept, and that’s usually in our mid-30s for both men and women. After that, our career paths are next, and that’s not until we hit 40.

What takes so long? Well, it’s usually things like the desire to fit in and not make waves and just go with the flow. The confidence to being unapologetically ourselves doesn’t come right away – it takes time.

It also takes things becoming a parent, or our personal finance levels reaching a more stable point, and for many others, it takes retirement to feel confident.

So, if you’re still dealing with insecurities and worrying about what others think, you could either wait a while for it to go away on its own, or make an active effort not to worry about what others think and do what makes you feel good!

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You already know fiber is a necessary part of every diet. It aids in digestion, helps keep cholesterol down, and helps reduce the risk of chronic diseases like cancer, cardiovascular disease, and type 2 diabetes.

You should be getting 25-35 grams every day – but how do you know if you’re getting enough every day? There are a few signs to look for:

Being hungry all the time despite having regular meals. Fiber helps you feel full longer and our bodies don’t break it down the same way as other foods. It’s a good sign to look for.

If you feel more tired, or have low energy and feel sluggish, and coffee doesn’t cut it, you might not be getting enough fiber that works with the carbohydrates in your diet that you need to help with your blood sugar levels to avoid those spikes and crashes.

If your doctor says your cholesterol needs to get in check or your blood pressure is too high, in addition to cutting salt, increasing fiber may help.

And you won’t just get it from whole grain breads – you can find it in foods you already like – avocados are loaded with fiber, as are fresh fruits like strawberries and pears, plus beans, legumes, nuts, and seeds.

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