Routines, Boundaries, and Smarter Choices

Welcome to this edition of Your Healthier Life, Simplified! We’re diving into practical ways to create healthier habits for your family and home. Whether it’s helping your family get better sleep, setting goals, nourishing your body, or creating a clean, toxin-free environment, I’m here to guide you every step of the way. I am a Life Coach and Travel Advisor. I am also a Certified Pediatric Sleep Consultant, Sleep Trainer, Newborn Care Specialist, and Nap Educator, and Doula.

Healthy Sleep: Why Adults Need a Bedtime Routine Too

We spend so much time making sure our kids have a solid bedtime routine—bath, books, bed—because we know it helps them wind down and get better sleep. But when it comes to ourselves, we often skip any kind of wind-down process and wonder why we’re struggling to fall asleep or waking up exhausted.

A consistent bedtime routine signals to your body that it’s time to transition from the stress and stimulation of the day into rest. Without it, your body stays in a heightened state, making it harder to fall and stay asleep.

Here are a few simple but effective ways to create an adult-friendly bedtime routine:

Set a Consistent Bedtime – Your body thrives on routine. Going to bed and waking up at the same time every day (yes, even on weekends) helps regulate your internal clock. Dim the Lights and Power Down – Bright lights and screens tell your brain it’s still daytime. Try lowering the lights and shutting off devices at least 30 minutes before bed. Create a Wind-Down Ritual – Whether it’s reading, stretching, deep breathing, or sipping a caffeine-free tea, having a calming activity tells your brain that sleep is next. Avoid Stimulants and Heavy Meals – Caffeine, alcohol, and late-night snacking can disrupt sleep. If you’re hungry, go for something light and easy to digest.
Make Your Bedroom a Sleep Haven – A cool, dark, and quiet environment supports better rest. Consider blackout curtains, white noise, or a weighted blanket if needed.

Good sleep isn’t just about how long you’re in bed—it’s about setting yourself up for quality rest. A bedtime routine may seem like a small change, but it can make a big difference in your energy levels, mood, and overall well-being.

Give it a try and see how much better you feel after a few weeks of consistency. I’d love to hear about your bedtime routine here: https://www.facebook.com/share/p/18DSjpk15m/

If your sleep isn’t what you want it to be, let’s talk about how I can help you build habits for long-term sleep success.

Healthy Mind: The Importance of Setting Healthy Boundaries

Boundaries aren’t about shutting people out—they’re about protecting your time, energy, and well-being. Without them, it’s easy to feel overwhelmed, drained, or even resentful. The good news? Setting boundaries is a skill, and like any skill, it gets easier with practice.

Healthy boundaries help you:

• Reduce stress and burnout by keeping your commitments manageable.

• Protect your energy so you’re not constantly overextending yourself.

• Improve relationships by setting clear expectations and preventing resentment.

Practical Ways to Set Boundaries:

• Know Your Limits – Pay attention to situations that leave you feeling frustrated, exhausted, or taken advantage of. These are signs that a boundary is needed.

• Be Clear and Direct – Vague hints don’t work. Instead of saying, “I’m really busy,” try, “I’m not available this evening, but I’d love to catch up another time.”

• Learn to Say No Without Guilt – You don’t have to explain or justify your decisions. A simple, “That doesn’t work for me” is enough.

• Set Digital Boundaries – You don’t have to be available 24/7. Turn off notifications, set specific times to check emails, and don’t feel pressured to respond immediately.

• Follow Through – If you set a boundary but don’t enforce it, people will assume it wasn’t serious. Respecting your own limits helps others do the same.

Healthy boundaries aren’t selfish—they allow you to show up as your best self in every area of your life. The more you practice, the easier it becomes to create space for what truly matters.
One of my favorite books on setting and enforcing boundaries is The Book of Boundaries by Melissa Urban

If you’re ready to go deeper, let’s connect! Schedule a call, or reach out via email [email protected] 

Healthy Body: The Role of Fiber in Keeping You Full and Healthy

Fiber is one of the most underrated nutrients when it comes to feeling full, stabilizing energy levels, and supporting long-term health. Unlike protein or fat, fiber isn’t digested by the body, which means it moves through your system slowly, helping you stay satisfied longer while benefiting your gut, heart, and overall well-being.

Why Fiber is Essential

Keeps You Full Longer – Fiber slows digestion, preventing blood sugar spikes and crashes that can lead to hunger and cravings.
Supports Digestive Health – It adds bulk to stool, preventing constipation and promoting regularity.
Feeds Good Gut Bacteria – Prebiotic fibers fuel the beneficial bacteria in your gut, supporting digestion and immune function.
Lowers Cholesterol – Soluble fiber binds to cholesterol in the digestive tract, helping to remove it from the body and support heart health.
Helps Regulate Blood Sugar – Fiber slows glucose absorption, reducing the risk of blood sugar spikes and crashes, making it especially beneficial for those managing diabetes or insulin resistance.

How to Get More Fiber in Your Diet

The recommended daily intake is 25–30 grams per day, but most people get far less. Here’s how to add more fiber without making drastic changes:

Start with Whole Foods – Focus on fiber-rich sources like vegetables, fruits, whole grains, legumes, nuts, and seeds.
Choose Whole Grains Over Refined – Opt for whole wheat bread, brown rice, quinoa, and oats instead of white bread, white rice, or processed cereals.
Add More Plants to Every Meal – Include beans, lentils, or chickpeas in soups, salads, or grain bowls.
Snack Smart – Swap processed snacks for fiber-rich options like raw veggies with hummus, fruit with nuts, or whole-grain crackers.
Increase Fiber Gradually – Too much fiber too quickly can cause bloating or digestive discomfort. Add it slowly and drink plenty of water to help your body adjust.

Fiber is a simple but powerful way to support fullness, digestion, and overall health. By making small shifts to include more fiber-rich foods, you’ll feel more satisfied, have steady energy, and improve your gut and heart health in the long run.

I really enjoyed reading the book Fiber Fueled by Dr. Will Bulsiewicz if you’d like to learn more about Fiber!

Healthy Home: Why Ditching Disposable Wipes is Better for Your Health and the Planet

A product I won’t buy: disposable cleaning wipes.
Have you ever read the label or MSDS (Material Safety Data Sheet) for Clorox Disinfecting Wipes or Lysol Disinfecting Wipes? I hadn't either, until my daughter's school supply list requested them. Did you know you're supposed to wash your hands thoroughly with soap and water after touching one of the wipes? How many teachers have their students wear gloves to protect their hands, or send their students to wash hands after wiping the desk down with a Clorox wipe?

Disposable cleaning wipes, like Clorox and Lysol wipes, seem convenient, but they come with serious downsides for both your health and the environment. While they offer a quick way to disinfect, they contain harsh chemicals, create unnecessary waste, and aren’t always the most effective cleaning option.

The Problem with Disposable Cleaning Wipes

• Harmful Chemicals – Many wipes contain disinfectants and preservatives that can irritate skin, trigger allergies, and release volatile organic compounds (VOCs) that contribute to indoor air pollution.

• Not Always Effective – Most disinfecting wipes require a surface to remain wet for several minutes to kill germs effectively, but people often wipe and let it dry too quickly.

• Environmental Waste – Disposable wipes are made with synthetic fibers that don’t break down easily. They clog landfills, contribute to plastic pollution, and are not compostable or recyclable.

• Expensive Over Time – Buying single-use wipes regularly adds up.

Switching to Norwex microfiber cloths not only simplifies your cleaning routine but also makes it safer for your family and the planet. Densely woven, superfine Norwex Microfiber physically removes up to 99% of bacteria from a surface using only water when following proper care and use instructions. You can learn more about the science behind using Norwex microfiber here: https://www.norwex.com/microfiber-science?s=rebeccalange&store=us

Want to know more about how Norwex can transform your home? Reach out for product recommendations or shop my Norwex store here.

Travel: Travel Better with Living Localish

Did you know that booking your hotel through me as your Travel Advisor gives you access to exclusive perks—like free upgrades, early check-in, late check-out, and resort credits—without paying extra? Through our networking consortiums, we often have access to VIP perks that aren’t available to the general public. The best part? Your reservation is still made directly with the hotel, so you get all the loyalty points and benefits without dealing with third-party booking sites. Whether you're planning a weekend getaway or a bucket-list adventure, I can help you find the perfect stay with added VIP treatment. Perks vary by hotel, availability, and booking dates, so reach out to see what’s possible for your next trip!

I offer custom curated travel itineraries, from local staycations to international explorations, and everything in between. Cruises, solo travel, and group adventures are a specialty. I’d love for you to join our community and follow Living Localish. If you have specific questions for me, my travel advisor bio may have some answers!

Is there a topic you’d like to see in a future edition of Your Healthier Life, Simplified? Let me know! [email protected]

Here’s to building healthier habits, one step at a time,
Rebecca Lange
www.RebeccaLangeWellness.com