The final work week of spring is over and now it’s summer! But if you found yourself stressed out, here’s some ways to wind down as we head into the weekend.

First, make sure you say goodbye to work – log out of your e-mail and any work apps this weekend, turn off your computer if you need to.

When you get home, change your clothes – something that you can relax in out of your work outfit – it can help your mind accept the fact that the work week is truly over.

Also, keep work talk at work – when you’re home, find something else to discuss.

Finally, plan something fun – if you’ve got something to look forward to, you’ll get into weekend mode even sooner.

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If you consider yourself a night owl, there’s some news that may make you want to become an early bird.

Researchers believe they’ve discovered scientific evidence that our brains are not meant to be awake after midnight.

Our internal biological clock expects sleep by that time and staying up too late triggers changes in our brains that cause us to view things more negatively.

And a negative view can lead to impulsive behavior and high-risk decisions – drinking, overeating, gambling, among others.

This doesn’t only apply to those who stay up late to go out for fun – this can affect those up late for occupational reasons, like first responders.

The study is still ongoing, so you don’t have to necessarily change habits yet – but if it’s late and you feel tired, head to bed – especially if it’s after midnight!

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When it comes to snoring, if you do it, you probably don’t care. But if someone else in the same bed does, it could be a problem.

There are a few tricks you could ask them to do to help:

First – ask them to sleep on their side. Because of gravity, sleeping on your back creates a blockage when your tongue falls.

Don’t eat so close to bedtime – if your stomach is full, your diaphragm can’t expand as much.

Drinking more water – if you’re dehydrated, the mucus in your throat thickens, and makes you more likely to snore. A hot shower before bed can also help.

Finally, try some throat exercises – for instance, saying all the vowels – A-E-I-O-U – out loud for three minutes, a few times a day, can help. Probably do that one in the car.

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If you’re headed on a Summer vacation soon, it that doesn’t mean while you’re away you need to take a vacation from your nutrition or exercise routines! Plan, and you’ll be able to stick to your fitness goals.

Right at the beginning, instead of stopping for a fast-food lunch on the way, pack healthy snacks in advance – yogurt, crackers, popcorn, and fresh fruit will all keep for the road trip to your destination.

If you don’t want to hit the gym on vacation, try other activities – swim laps in the pool, take walks or biking tours, and use hotel stairs instead of the elevator. If possible, take someone along with you – you’ll encourage each other.

Make sure you eat breakfast – if your hotel provides one, it’ll help keep hunger at bay and you can avoid overeating later in the day. And limit alcohol – a lot of festive mixed cocktails you may be tempted to indulge in are very high in calories.

Finally – sleep in! A lack of sleep may lead to weight gain, as research shows adults who sleep less than seven hours a night are often at a greater risk.

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