Here's where to begin if you want to greet each day with a grin on your face.

1. Seven Hours of Sleep

A Sleeping woman

The importance of getting enough restorative sleep cannot be emphasised. A good night's sleep—roughly seven to nine hours, according to the National Sleep Foundation—can keep your mind sharp, your attitude upbeat, and your energy levels sky-high. Furthermore, resting lowers insulin levels, resulting in less stress and, on the surface, radiant skin. Brush up on the 11 Doctor-Approved Secrets For Falling Asleep Faster—Tonight if you're having trouble sleeping.

2. Use a standing desk instead of a sitting desk.

Sitting at your desk for eight hours (or more) a day puts a lot of strain on the base of your spine, which can lead to long-term problems including persistent back discomfort and, in extreme situations, ruptured discs.

Experts advocate switching to an adjustable standing desk and standing for at least half of your workday to combat this. And if you're a frequent sufferer of chronic back pain—which is probable, given that 80 percent of Americans suffer from it at some time in their lives—be sure to brush up on our in-depth guide to finally overcoming it.

3. Only three times each week should you exercise.

Of course, exercising provides obvious health advantages, such as weight loss and muscle building, but regular exercise may provide more than simply physical benefits. According to a study published in the Monitor on Psychology, the official journal of the American Psychological Association, exercise is a proven strategy to improve mood and reduce stress, anxiety, and sadness.

In other words, get your sweat on and you'll feel better right away (as one study put it, advantages can kick in as soon as five minutes after you say "go") and in the long run (data suggests that sticking with your routine can prevent relapse among folks with clinical depression). Try some of the 30 Exercises that burn 500 calories an hour if you truly want to get the most out of your workouts.

4. Consume raw veggies.

You've been advised to eat your veggies for as long as you can remember. However, according to a recent study published in Frontiers of Psychology, there is a method to obtain even more nutrients from your vegetables without doing any more work: simply eat them raw. Consuming vegetables in their "unmodified," or raw condition, as discovered by the researchers, can significantly reduce symptoms of despair.

5. Get up a little early.

Bad news, night owls: new research shows that you're more likely than your early-morning peers to develop the respiratory or gastrointestinal disease, diabetes, or a psychiatric problem (such as sadness or anxiety). Thankfully, by understanding The Single Best Way to Wake Up Earlier Every Day, you can easily counteract everything.

6. Meditate

Meditation offers enormous health advantages. It's been found to lower blood pressure, calm anxiety, and, according to studies published in JAMA Internal Medicine, even help you sleep better (which, as you may recall, is one of the best ways to feel better in your daily life). The best part is that it just takes 10 minutes every day to meditate. Check out the 10 Ways to Focus Better During Meditation for more ways to make the most of your time alone.

7. Use the stairwell.

Taking the stairs instead of the elevator is one of the simplest changes you can do to live a healthy lifestyle. Let's start the countdown. For one thing, walking the stairs improves blood circulation, which is good for your heart.

Taking the stairs also provides you with the same short-term energy boost as a 50mg dosage of caffeine, according to University of Georgia experts (or half a cup of coffee). Plus, it's a fantastic glute workout—especially if you do them two at a time.

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