Two Locations To Serve You
Auto Quotes
Homeowners Quotes

Life Insurance Quote
AGQUICK

Archive for the ‘Life and Health’ Category

Final Expense Plans for Patients with Terminal Illness

Final Expense Plans for Patients with Terminal Illness  - Final Expense Plans for Patients with Terminal Illness

If a loved one is diagnosed with a terminal illness, needless to say, it is enormously difficult. If the person is the breadwinner of the family, this makes the situation even more complex too. However, final expense plans are a way of making the family’s burdens a little easier, providing them with funds which can be used to pay for things such as funeral expenses. Nonetheless, final expense insurance can be very difficult to acquire successfully, especially if your family member is terminally ill but not deceased.

Difficulties for those with terminal illnesses

Those with terminal illnesses and/or serious diseases are expected to have shorter life expectancies than someone the same age as them who is otherwise fit and healthy. Insurance companies work based on risk calculations, and someone who has been diagnosed with a terminal illness obviously presents a large risk to an insurance company, making them more of a liability financially.

These risk calculations are carried out whatever kind of insurance you end up getting. However, final expense insurance already has death in mind, so you can expect to face difficulties if you’re expecting to have a shorter life expectancy than other people in your demographic. Nonetheless, some insurance providers will offer an insurance plan to patients who are seriously ill, leaving the vast majority of terminally ill people with two options.

Option #1: Life Insurance Plans

Life insurance plans accumulate cash throughout your life, paying out to the beneficiaries upon the death of the policyholder. The money which is paid out can be used to take care of funeral expenses, as well as lifelong debts and other essential expenses related to one’s passing. Life insurance plans come in different forms, such as Whole Life Insurance and Term Life Insurance, and different types of life insurance plan may suit different people depending on their needs, life expectancy, and circumstances.

Option #2: Final Expense Plans

Final expense plans are designed to specifically take care of funeral costs when the policyholder passes away. These plans also allow you to dictate how you want to be remembered when you pass on. For example, you can specify whether you want to be buried or cremated, and you can say whether or not you would like there to be a wake after your funeral.

Although it sounds complex, you simply need to fill out some online forms in order to find the top final expense insurance quotes from a wide range of insurance providers, all of which have their own unique perks and advantages. The insurance carrier you go to will be sure to comply with the requests you made when you took out the policy, and you can adjust your coverage and premiums according to your needs and wishes.


Talking about funeral costs and passing on is difficult at the best of times, but it doesn’t need to be made worse by financial struggles. To talk about final expenses insurance plans for those with a terminal illness, speak to a member of our team today!

Biggest Reasons to Get Health Insurance

Biggest Reasons to Get Health Insurance - Biggest Reasons to Get Health Insurance

Health insurance is one of the easiest ways to protect your family (and yourself) in times of crisis in the US. Unless you’re able to afford potentially crippling medical bills after a visit to the doctor, you should certainly consider investing in health insurance to give yourself some peace of mind. Here we offer you the best reasons to get health insurance.

Money

Obviously, this is the biggest reason. The US Department of Health and Human Services reported in 2016 that the annual medical bill for each US citizen was a staggering $10,345. Although your medical bills may be relatively low right now, this can quickly change if you develop a serious condition. A decent health insurance policy will shift all (or most) of these costs to your insurance company, leaving you financially well-off in times of need.

Less Anxiety

Many of us enjoy having decent insurance plans because it allows us to have “peace of mind” that we’re going to be okay should any problems arise. Even if you are relatively healthy right now, you may have conditions which run in your family that could affect you in the future. Having health insurance in place simply allows people who are prone to worrying to relax a bit more, knowing they are going to be okay if their health should deteriorate or worrying symptoms should appear.

You’re More Like to Stay Healthy

Many US citizens who do not have health insurance will avoid visiting a doctor if they develop strange symptoms or feel unwell – they would rather save the money on the doctor’s visit, or perhaps cannot afford to go at all. As a result, they may end up becoming seriously ill or developing a life-threatening condition (such as cancer) which could have been easily prevented or caught early by simply going to the doctor.

The Government Currently Makes it Cheap

Although the Affordable Care Act by called into question under Trump, it still currently allows many families to get health insurance policies at large discounts if they purchase them through their state’s health insurance exchange. Levels vary depending on your income, but you could be entitled to sizeable tax credits every month, meaning that you will be able to protect you and your family for a few dollars per month due to government subsidies – something you would be wise to take advantage of while it’s still around!

You May Get Fined if You Don’t Have it

As strange a system as it is, you may be fined if you don’t have health insurance according to the ACA. As of 2015, adults could be fined $325 for themselves, $162.50 for their children, or 2% of their overall annual earnings, whichever amount is greater. Although a government penalizing its people for not having health insurance is a strange system, it may be their way of telling you that it’s for the greater good.

Preventive Care

If you have a health insurance plan, you are entitled to a number of preventive health services which the federal government provides for free. For example, you will be guaranteed free blood pressure screening, cholesterol screening, vaccines, colorectal cancer screening, and much more. There are even services which help you to curb any health-harming habits surrounding tobacco and alcohol. These preventive care services are likely to help you maintain a healthier lifestyle and catch certain insidious ailments before they worsen, meaning you are more likely to be healthy going forward.

You’ll Manage Your Health More Effectively

If you don’t have health coverage of some kind, the cost of medical bills, medication, and treatment can be overwhelming and difficult to manage, leading many people to ignore their doctor’s orders because they simply cannot afford the drugs and treatment they should be seeking. If you’re avoiding surgeries or adequate drug doses because you can’t afford them, it goes without saying that you’re more likely to see your health decline, sending you into a vicious circle whereby your health deteriorates and your bills rise, making your both poor and ill.

There are many different kinds of health coverage available out there, and it can be hard to know which type of insurance is right for you. If you’re looking for affordable health insurance which protects both your body and your bank account, speak to a member of our passionate team today!

What’s the Best Life Insurance For You

18 07 LH Whats the Best Life Insurance For You - What’s the Best Life Insurance For You

Who needs life insurance exactly? Is it just for middle-aged people who support a family? Life insurance could be a good idea depending on many different factors in your life, and here we list a few of the most important.

Families

If you are thinking about starting a family, you should certainly consider buying life insurance, and rates will be cheaper now than when your children are already growing up. On the other hand, if your family is already existent, you especially need life insurance. This could apply to parents whether they are a “breadwinner” or “house husband/wife”, as replacing either of those roles could prove costly in different ways.

Homeowners and mortgage holders

If you’re buying a mortgage, you can opt to choose a life insurance policy which covers your mortgage debt and would safeguard the interest, meaning you wouldn’t have to purchase separate mortgage insurance. In this case, life insurance can see to it that your mortgage debts are paid off if you die, leaving your family and loved ones with nothing to worry about financially.

Couples without children

In this situation, both partners would have to consider if they could individually support themselves if their partner died. If they couldn’t, life insurance may be a good idea. However, if one of you earns more than the other, this process can become complex. You may want to consider first-to-die life insurance policies (lovely name) which mean that one partner receives the death benefit if the other dies first.

People who are insured through their employer

You can still buy your own life insurance policy even if your employer provides you with one. Relying on an employer life insurance policy is risky, mostly because you could lose your job or the company could go under. Furthermore, you’ll lose the policy if you switch companies, complicating the process further. Even if you have been with the same employer for decades, a small backup life insurance policy of your own is not a bad idea if you’re looking to cover all your bases.

Business owners

People who own a business or have a business partner are incredibly important to the functioning of many people’s lives (i.e. your staff could lose their jobs if you die). As a result, you may be wise to opt for a life insurance policy which takes your business obligations into account and softens the financial blow to your empire should you pass away.

Your parents

You can buy life insurance on your parents, securing a death benefit to yourself as the beneficiary when they pass away. Assuming you are paying the premiums, you should put yourself down as an irrevocable beneficiary in order to secure the investment. If you do this when your parents are still young, it could be a wise financial decision.

As you age

If you are elderly and no one depends on you financially, traditional life insurance would not be necessary. However, you may wish to take out a policy which covers your funeral expenses, although this may not be easy to come across. One thing to consider, however, is that life insurance in your later years could protect your estate from being subjected to steep taxes, retaining its value and leaving more money to your heirs once you pass away. Nonetheless, this is a complicated process, and it’s best to speak to an attorney if you’re looking to save on taxes in this manner.

Young single adults

As a young single adult, you may require life insurance to pay for your own funeral costs in the event of your death, or you may support someone financially who isn’t a child or spouse, such as an elderly parent or family member. Also, the younger and healthier you are, the cheaper your life insurance premiums will ultimately be, making them cheaper as you age and if you decide to start a family in the future.

With so many types of life insurance out there, it’s no surprise that people get confused. If you need help with getting the right life insurance for you in your personal circumstances, speak to us today and take note of our industry-leading advice!

When Investing in Life Insurance Makes Sense…

- When Investing in Life Insurance Makes Sense…

Life insurance is usually best purchased when you’re relatively young and healthy, although there are different kinds of life insurance to peruse, such as universal policies and whole life policies. Bear in mind that different life insurance types make you eligible for different payments upon your death, with whole life policies growing due to dividends and paid-up additions while universal policies tend to stay the same.

Of course, life insurance is inherently complicated and changeable depending on your personal circumstances, so be sure to educate yourself and remain in the loop regarding your policy. Here we give you some tips on when life insurance makes sense for you.

When you know what you’re getting into

Before taking out life insurance, you should understand how it works and what it entitles you and your beneficiaries to.

Also bear in mind that insurance costs grow with time, meaning that the cash value of a policy will inevitably change. Before signing, you need to be armed with knowledge about any costs and fees, as well as future projections too. This information will help you to make well-informed life insurance decisions.

When you’re the appropriate age

If you’re looking for universal and whole life insurance policies, you should ideally be someone in your 30s or 40s who is financially disciplined and able to make the necessary payments on time. On the contrary, term life insurance is usually cheaper and thus better when you’re still investing funds into a diversified portfolio.

As a result, it is important to consider your life stage and financial future when deciding to take out life insurance of a certain kind.

When you know how risky you want to be

Some people buy insurance purely for the safety of having insurance and protecting themselves and their loved ones down the road. On the other hand, sometimes people are a little riskier and buy insurance because of the cash value’s potential gains in the future. If you’re a riskier person who is buying the policy for its cash value growth, then you should aim to fund the policy with the maximum amount, as this will encourage the policy to gain consistently.

On the other hand, universal and whole life insurance policies can equip you with tax advantages. As a result, insurance can be issued as a non-MEC or modified endowment contract, with non-MECs being treated like a Roth IRA when it comes to taxes. If you manage the gains properly and effectively, there will be no tax due on the gains apart from when you withdraw them.

When you’re able to afford it

It’s easy for baby boomers to sit back in their comfy homes and tell millennials that they should be investing in life insurance right now, but this isn’t always possible for younger people or those with lower incomes. As the cost of living rises but wages don’t adequately rise with it, people are cutting back on expenses wherever possible, and life insurance is something which many people simply aren’t concerned with in their day-to-day lives. Although you could argue that this is unwise, it may be a good idea to find your feet with a car, house, decent career, and the beginnings of a retirement fund before looking into a good life insurance policy.

Life insurance policies are among the most confusing and misunderstood policies when it comes to insurance. If you’re having trouble navigating your way around the complicated world of life insurance policies and you aren’t sure whether you should invest in one, speak to us today and listen to our industry-leading advice.

Being Heart Health at All Ages

Being Heart Health at All Ages - Being Heart Health at All Ages

Despite increases in medical technology and increased pushes for healthy lifestyles, heart disease remains the #1 killer in the United States, killing one American every 40 seconds. However, this condition is not something you should only focus on as you get older – you need to think about it at every stage of your life. As Jorge Gonzalez, MD explains:

“While heart disease is most prevalent in people aged 60 and older, it can begin to develop much earlier in life. Cardiovascular disease affects more than 35 percent of people aged 39 and older, and more than 10 percent of those aged 20 to 39. That’s why it is so important to live a heart-healthy lifestyle at every age.”

Here we offer you our tips for being heart-healthy at all ages.

20s to 30s

Yearly health exams and screenings are a good idea when you’re young, and it’s also a good idea to know what diseases or ailments run in your family and what you’re at risk for in the future. If you’re a smoker, do yourself a favor and quit now, as this is the single best thing you can do for your health going forward. You should also aim to establish a regular gym routine, as building your strength and cardiovascular activity now will make it easier to continue as you age. During this period of your life, you may undergo a whirlwind of stressful changes, so it’s a good time to find some stress management techniques which work for you, such as meditation and breathing control.

40s to 50s

Try your best to maintain a gym routine which keeps your cardiovascular workouts and strength training up. Although exercise can seem like less of a necessity as you have more and more responsibilities, you cannot be expected to fulfill your responsibilities if you’re not fit and well! If you’re a woman going through menopause, this can affect your heart health due to hormonal changes, and this is a good time to consult your physician. At this age, it’s more important than ever to attend yearly wellness exams and checkups, even if you feel fine. You could feel fine and still develop serious illnesses or heart problems which get out of hand before they are identified! Be sure to know the warning signs of heart attacks and strokes.

60s and older

It may be worth speaking to your doctor about an ankle-brachial index test. This is a test which measures pulses in your feet, thereby helping to diagnose peripheral artery disease (PAD), a form of cardiovascular disease which manifests as plaque build-up in the legs. At this age, you should also eat a healthier diet than ever, as your metabolism will have greatly slowed down. Be sure to continue exercising as you age, even if it’s just going for brisk walks. Contrary to popular belief, avoiding exercise will only make you age and wear out even more quickly. Swimming is a good method of exercise if your joints aren’t quite what they used to be!

General tips at all ages

Heart-healthy diets are high in proteins, fruits, and veggies while being low on saturated fats. Furthermore, complex carbohydrates such as bread, legumes, rice, and pasta are conducive to good heart health. You should also aim to exercise regularly in order to keep your cardiovascular system strong, remain a healthy weight, and keep unhealthy cholesterol/blood pressure levels at bay. Finally, quit smoking. It’s the single best thing you can do for your health, period.

Minimizing your risk of heart disease is one of the easiest ways to prolong your life and ensure good health. Speak to a member of our team today if you’re worried about your heart health.

Take Control of Your Migraines by Changing What You Eat

18 05 LH Migraines Influenced By What You Eat - Take Control of Your Migraines by Changing What You Eat

Millions of people suffer from migraines on a regular basis. There are many reasons why the often-disabling event occurs, with food being amongst the top culprits.

Diet links back to a number of conditions, affecting a lot about an individual’s wellbeing. When it comes to migraines, the responsibility pinned on food differs. Some stats say that diet is responsible for around a third of headaches, while other reports, such as from Dr. Fred Freitag of the Milwaukee Medical College of Wisconsin, say that food could be responsible for up to 60% of migraines.

The finger of blame is pointed at a vast range of food types and additives, from amino acid salts to chocolate, cheese, and alcohol. When you add caffeine into the mix, the responsibility of diet for migraine occurrence only goes up.

Top Foods to Avoid for Migraine Control

The two big foods to avoid, when trying to prevent migraines, are caffeine and monosodium glutamate (MSG). Just a couple cups of coffee a day can be enough to start triggering migraines, while MSG can be a little difficult to spot in foods, put also plays a pretty big role.

To lower your risk of migraines, there are other key foods to avoid as well. Primarily, these are foods that contain tyramine, an amino acid. Some foods that you could consider eliminating from your diet, or closely monitoring, include:

  • Sour cream
  • Ripened cheeses
  • Alcohol
  • Certain nuts
  • Tofu and other soy-based foods
  • Broad, fava, and lima beans
  • Fruits – figs, citrus fruits, papayas, avocados, and raisins
  • Cured meats

Behind the Scenes

The reasoning behind the link between food and migraines is believed to be due to the stimulating effect that certain foods have, causing the constriction of brain blood vessels. Why this can trigger some people, and not others, is believed to be because some people don’t have the enzyme that is needed to deal with tyramine effectively, allowing it to have more of an affect on the body.

Foods high in additives can often causes a headache to appear within a short timeframe, around 30 minutes. In contrast, the disposal of tyramine can cause migraines to be triggered and result in headaches that don’t appear for up to 24 hours.

Top Foods to Add to Your Diet

Just as there are foods that can cause migraines, there are foods that can help your body to prevent them. Some of the key foods that you should be including in your diet, are:

  • B vitamin rich foods, such as: whole grains, leafy green vegetables, and beans.
  • Magnesium rich foods, such as: spinach, edamame, whole wheat, and peas.

A Healthier Looking Future

The best way to reduce your migraine risk is to keep track of the food you’re eating and see which foods lead to a migraine occurring. Just a few changes to your diet may drastically reduce the number of migraines that you have to cope with.

Worried about the number of migraines that you have, and need advice on where you stand with health insurance? Call us today for professional advice on all areas of insurance.

Getting the Most Back from Your Health Insurance in 2018

bigstock Health insurance 11741651 - Getting the Most Back from Your Health Insurance in 2018

It’s understandable that you want to get the best service possible from your health insurance. Thankfully, there are a number of ways to ensure that you’re getting the full benefit of your health insurance, from understanding just what your insurance covers, to discovering what benefits are available on your plan.

Looking for advice on how to stay healthy in your everyday life, and get the right level of care? Check out our four top tips for getting the most back from your health insurance in 2018:

1.) Understand the Ins and Outs of Your Personal Health Coverage

Depending on the type of insurance plan that you have, how much you need to personally pay for services and the providers that are made visible to, you will change. To fully understand your health coverage, make sure that you get a copy of the ‘Summary of Benefits and Coverage’, which will cover just what your health insurance entitles you to receive.

Your insurance company should provide you with a copy of the ‘Summary of Benefits and Coverage’, or you can also get a copy of the plan from your Marketplace account. Using the summary, there are a number of things that you can check, including:

  • The benefits covered
  • Your coverage limitations
  • The cost sharing rules

2.) Make Sure You Use the Free Prevention Benefits

Each of the different Marketplace plans will provide a range of different preventive services. These are available without you having to pay out at all. Some of the services that you might be able to get, include:

  • Patient Counselling
  • Wellness Services
  • Check-ups
  • Certain Screenings

To access these, you have to make sure that you’re using a provider that is covered by the network in your plan. You can take a look at the complete list of services that are covered by your plan, here.

3.) Find Out About the Prescription Benefits

It’s important to know just what your health plan can cover your for, especially when it comes to prescriptions, and the types of benefits on offer. Many health plans will provide partial financial assistance for a select range of prescription medications.

You can find out the exact prescriptions that you’re covered for by your plan in a multitude of ways, including:

  • Calling your insurance company or visiting their website
  • Looking over the ‘Summary of Benefits and Coverage’
  • Taking a look at the materials that you have received through the mail

4.) Get a Doctor That Is Covered by Your Plan

A key benefit of health plans is your ability to get the top deals on certain services when you choose to visit a doctor that is covered by the network in your health plan. To truly get the most back from your health insurance, it’s important to find an in-network doctor with full coverage!

Worried that you’re not getting the most back from your insurance, and want more from your plan?

5 Uses For Life Insurance Benefits

18 04 LH 5 Uses For Life Insurance Benefits - 5 Uses For Life Insurance Benefits

Life insurance allows you to secure a financial future for your loved ones after you die, so it’s essential to make sure that you have a plan in place. The money not only helps to pay for your funeral, it can provide your family with inheritance funds and more. Some additional uses for your life insurance benefits are as follows.

Funeral costs and final costs

Life insurance policy benefits can be used for what are called “final expenses”, including things such as cremation or funeral costs, as well as certain medical bills and estate administration fees. A mortgage balance can even be covered by your life insurance benefits, among other financial obligations.

Income replacement

Sometimes life insurance benefits can serve as a replacement for your income if you pass away. This allows your beneficiaries to pay for essential things such as mortgages and college tuition funds for children.

Inheritance

You can buy a life insurance policy which names an heir as a beneficiary. Life insurance benefits can also supplement other inheritance funds for your heirs too, allowing you to leave your loved ones with the funds they deserve.

Estate taxes

Upon receiving their inheritance, your heirs may be taxed with an estate tax. Life insurance benefits can fully or partially help your beneficiaries to pay off these taxes, allowing them to have fewer financial worries in their difficult time.

Contributions to charity

You can name a favorite charity as your beneficiary on a life insurance policy, ensuring that a portion of your funds will be allocated to a charity of your choice after you pass on. It doesn’t matter if your funds are relatively small, most charities will be happy to receive them!

Looking to find out more about life insurance benefits? Get in touch to find out more about how to secure your finances after you pass away.

5 health care predictions for the rest of 2018

18 04 LH 5 health care predictions for the rest of 2018 - 5 health care predictions for the rest of 2018

In a recent New York Times interview, President Trump was quoted as saying the following regarding health plans:

“So now I have associations, I have private insurance companies coming and will sell private health care plans to people through associations. That’s gonna be millions and millions of people. People have no idea how big that is. And by the way, and for that, we’ve ended across state lines. So we have competition. You know for that I’m allowed to [inaudible] state lines. So that’s all done.”

Health policies in 2018 – 5 Predictions

Obamacare revisits

The fate of health policies is still relatively uncertain in 2018, with many people wondering if the Trump administration will continue to rollback Obama-era policies. Congress is said to be revisiting Obamacare this year, and it’s pretty likely that they will attempt a major overhaul of Obamacare in 2018.

Axios’s Sam Baker recently suggested that the tax bill increases the likelihood that the Republicans will work on healthcare-related policies this year. It is thought that repealing the individual mandate could negatively affect some state marketplaces, with insurers being reluctant to sell in places where fit and healthy people don’t have to buy coverage plans.

States trying to pass individual mandates

In response to new tax laws that no longer require American citizens to buy health insurance coverage, it is likely to many states attempt to pass state-level mandates in order to put this back into effect. Maryland, California, Washington State and the District of Columbia have already made noise about this. Though these efforts may not always work, it’s thought that some states may attempt to incentivize their citizens to buy insurance in other ways, such as via fines and higher premiums.

Big Medicaid changes

About six states want to make big changes to Medicaid policies. Medicare administrator Seema Verma has been reviewing these waivers for some time now, though she tends to support the changes the states want to make. In a recent speech at the National Association of Medicaid Directors, she has this to say:

“For people living with disabilities, CMS has long believed that meaningful work is essential to their economic self-sufficiency, self-esteem, wellbeing, and improving their health. Why would we not believe that the same is true for working-age, able-bodied Medicaid enrollees?

Believing that community engagement requirements do not support or promote the objectives of Medicaid is a tragic example of the soft bigotry of low expectations consistently espoused by the prior administration. Those days are over.”

It looks likely that these waivers will be approved this year and that Medicaid will see some serious overhauls. It seems very likely, for example, that low-income Americans will be required to work in order to receive their federal health care benefits.

CHIP “may” get funded

States’ health programs for low-income kids may very well be shut down (or suddenly funded) in 2018. Its future very much hangs in the balance, though repealing CHIP would not exactly be a good PR move for state and federal governments.

CHIP has been a bipartisan health care program historically, something which cannot be said about the somewhat contentious Affordable Care Act. Though Senator Orrin Hatch (R-UT), who chairs the influential Senate Finance Committee, is a big CHIP supporter, its future remains unclear.

Health insurance expansion is tested out by a state

Liberals seem keen to expand public health coverage, especially with continued Republican efforts to repeal the Affordable Care Act. Democratic senators, for example, are continually supporting a Medicare-for-All bill. State legislatures are also being watched though, with some states expressing interest in finding ways to expand public health coverage.

Nevada, for example, nearly enacted the US’s first Medicaid buy-in, which would’ve allowed Nevada state residents to buy coverage through the program which is usually limited only to low-income American citizens. Their plan passed the Nevada legislature, though Governor Brian Sandoval, a Republican, vetoed it.

Medicaid buy-ins are gaining steam, however, as candidates in states such as Colorado and Connecticut campaign by promoting the notion of Medicaid buy-ins to voters who may want them. State legislators in Washington State are also said to be exploring a Nevada-esque buy-in bill.

States tend to act as experiment grounds for health policies, with many states often “testing out” policies that may or may not be looked at by the federal government in time to come. The Affordable Care Act, for example, was largely based on the Massachusetts 2006 health care expansion. It seems like Nevada-esque bills may become more and more common in the near future, as the federal government looks for state “experiments” to model potential nationwide healthcare policies on.

Interested in learning more about the future of healthcare? Get in touch today and speak to one of our knowledgeable team members!

For a Better Night’s Sleep, Do This

- For a Better Night’s Sleep, Do This

Did you get at least seven hours of top quality sleep last night? If your response is no, you’re not alone. According to one nationwide survey, 30 percent of folks polled get 6 hrs or less of sleep.

The Centers for Disease Control and Prevention (CDC) recently announced that a lack of sleep is a public health concern. This is because a lack of sleep increases disease and lowers quality of life.

To fix sleep challenges, follow these steps…

 1. Get outside more.

One sleep deficiency study discovered that the more “fresh air” someone gets, the more likely they were to report a good night’s sleep. So spend a long time each weekend in your city’s parks or walk in your neighborhood after dinner. It’s much better than spending hours in front of the TV. The fresh air will improve your rest even if you’re only able to get outside a few times every week.

Also, being outside in all-natural sunlight is ideal. So many of us spend most of our days confined in windowless offices. Exposure to sunshine is needed to establish as well as keep a normal circadian rhythm.

2. Establish a regular routine.

Spontaneity can be exciting, but it’s not a ideal for rest. Scientists have determined that maintaining consistent habits — from when you get up, to when you work out — substantially affect one’s ability to rest. They believe that adhering to a regimen can program your body’s biological rhythms and better sleep is a natural outcome of this “programming”.

3. Make time for exercise.

It doesn’t matter what time you choose to work out. In fact even a vigorous workout right before bed is beneficial. Regardless of when the workout occurs, 97% of folks report significantly better sleep on the days they exercise.