ISOLATION VS SLEEP

We already know that the COVID-19 crisis has modified our daily routines, and sleep is no exception. In some cases, the current situation is throwing our usual daily habits off track.  People in general are having problems sleeping, waking up in the early hours and altering their daily lives.

BUT WHY IS THIS HAPPENING?

There are several physiological mechanisms that coordinate the sleep cycle and insomnia, and which indicate the time to go to sleep, as well as the quality of our sleep. The sympathetic nervous system regulates the functions related to our alert state, also known as the “stress hormones”. These prepare us to react quickly to situations that are dangerous, threatening or risky, such as losing a loved one, suddenly losing our income, or being afraid of catching the virus, among many other situations.

WHAT WE CAN DO TO SLEEP BETTER

Continue with your routines and regular lifestyle, maintaining stable sleep and meal schedules. Following a routine before going to sleep, like having dinner and going to bed at the same time, is very important. Repeating the same steps helps the body to interpret that it is time to go to sleep.

  • Sunbathe: Sunlight, as well as giving you vitamin D, helps to synchronize your biological clock and will favor nighttime rest. 
  • Do exercise: Physical activity is very important, not only because it makes us tired, but also because it contributes to general wellbeing. Exercise is healthy and helps us to feel better. 
  • Eat a light dinner: Try not to eat sugar or food that gives you energy before going to sleep.
  • Meditate: To feel less stressed, you can meditate, listen to relaxing music, use essential oils or read a book before going to sleep.
  • Turn off all screens: Create a restful environment in your bedroom with a suitable temperature, little noise and away from lights. 

Although it seems difficult, we need to take control of our sleep habits at this time of social distancing. We need to learn how to take care of our body and its needs, to find a healthy balance, both physically and emotionally.

TOP FREE APPS TO CREATE CONTENT ON SOCIAL MEDIA

Social media has become a platform to boost our sales and have better interactions with our audiences. During this mandatory quarantine, we can invest our free time into generating value-added content and revamping our social networks.

This social distancing is an excellent time to let our imagination run wild and create incredible content from home. 

These are the best apps that you can download for free to your cellphone to edit your photos and videos:

  1. Adobe Spark: Available on iOS and Android
    Ideal for: creating social graphics and short striking videos.
  2. VSCO: Available on iOS and Android.
    Ideal for: classic filters.

  3. MOJO: Available on iOS and Android.
    Ideal for: creating stories for Instagram.
  4. Prisma Photo Editor: Available on iOS and Android.
    Ideal for: converting your photos into ‘paintings’ and artistic ‘drawings’.
  5. Adobe Photoshop Express: Available on iOS and Android.
    Ideal for: general photo editing.

These apps are ideal for giving all your social networks their own style and identity. 

There are so many apps for editing incredible photos that it can sometimes be overwhelming to choose just one.

 

These apps are free to download and although there are adverts that pop up in each one of them, you don’t need to worry; you have access to all the features without having to pay anything. 


Don’t forget to tag MyVIVRI in your new content!

WHAT TO DO DURING ISOLATION

Quarantine is an opportunity to do activities or things that we never have time to do in normal circumstances.

This social isolation will probably lead to feelings of despair and confusion. As quarantine is a personal and collective health duty with indisputable and unavoidable measures in place, many questions arise about what we can do to remain active. We have compiled a list of suggestions to avoid getting bored at home:

  1. If you work from home, we recommend that you organize your schedule with routines to maintain productivity.
  2. If you are used to doing exercise daily, don’t stop doing it. Even if you cannot go to the gym or go running, this may be the ideal time to do physical activity. Visit “VIVRIFIT” and “myVIVRI” on Instagram to find new routines you can do at home and tips about what you should eat and drink to boost your immune system.

  3. We recommend reading the book “VIVRI Maker” available in our online store.
  4. You can call or arrange video calls with your friends. Being in quarantine doesn’t mean losing complete contact with them.
  5. Cleaning your house and space is always recommended to eliminate indoor pollution and create a comfortable environment, and it also improves your mood.
  6. Organize your photos into albums.
  7. Organize your closet from scratch. You can also clean out your closet to get rid of clothes you no longer wear.
  8. If you have pets, play with them.
  9. Don’t stay in pajamas. If you get dressed, you will be more active.
    Another thing we recommend is informing yourself responsibly and following the corresponding precautions.

NIGHT-TIME SNACKS: DO’S AND DON’TS

We have all had those awful night-time cravings but snacking at that time can interfere with your fitness goals. But, don’t worry! We are here to explain why this happens and how to avoid it.

Why do we crave food before going to bed?

If you are hungry at night, it may be because your body is trying to compensate for the energy you usually burn during the day or maybe it is simply due to skipping meals, which can lead to late-night snack cravings. 

 

Why shouldn’t we eat snacks at night?

Eating snacks at night interferes with the release of melatonin, a hormone we need to sleep well.  

 

What you should avoid at all costs before going to bed.

  • Raw vegetables: these are difficult to digest and may affect your sleep.
  • Fatty foods: fat takes several hours to be digested and may cause acidity.
  • Large or heavy meals: they fill you with energy and are not necessary before going to sleep. If you can’t make a balanced meal, we recommend having a Shake Me! for dinner.
  • Alcohol: it will only make you hungrier and it is not compatible with a good night’s sleep.

How to stop this bad habit

  • Plan all your meals
  • Increase protein and fiber
  • Get enough sleep
  • Turn off screens while you eat; this will stop you from getting hungrier
  • Ask yourself before you snack if you are really hungry
  • Follow your VIVRI Journal for more meal suggestions

 

Changing your habits may be difficult but it is not impossible. And with this information, you will get there in no time at all!

 

Remember that habits are formed by being consistent, they don’t happen overnight.

CÓMO MOTIVARTE PARA LOGRAR TUS METAS ANTES DE QUE TERMINE EL AÑO

HOW TO STAY MOTIVATED TO REACH YOUR GOALS BY THE END OF THE YEAR

This November, we’d like to offer you some advice for closing out your year in the best way possible.

CÓMO MOTIVARTE PARA LOGRAR TUS METAS ANTES DE QUE TERMINE EL AÑO

Be clear with your objectives

Starting with the basics, it is fundamental to have a clear outlook of your goals and ask yourself essential questions like: What do I want to achieve? Why do I want to achieve it? What do I need to achieve it? The more objectives you turn into goals, the easier it will be to find the right path to take you there.

Make the goals achievable

Nothing is impossible when you set your mind to it, but you must be realistic when setting your goals. Start with something small so that you can gradually grow your projects, from basic to more complicated.

Create a routine

Now that you are clear about what you want to achieve, you should create a routine in your everyday life that goes hand in hand with reaching your end goals. For example, if your goal is to learn to cook, you can create a routine where you find an easy recipe every Monday and then put it into practice every Friday. These are small steps that will guide you towards bigger projects.

Celebrate every small win

Don’t give up! Every bit of progress that you make is a big step and it deserves to be celebrated. In the end, it doesn’t matter if you reach your goals or not by the end of the year, the important thing is to be consistent and maintain a positive attitude that will help you reach success in one way or another.

A person’s willpower is measured in their attitude; it is time to get to work, you don’t have to wait until the new year to achieve what you have set out to do.