Got 20 Minutes? Try These Wellness Shortcuts

Fast ways to improve your sleep, mood, and performance.

Thursday, Oct 24th, 2019

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A shortcut for wellness? Yes, please! If you’re looking to boost your sleep, mood, or performance--or all three if you’re a real go-getter--these are the tips for you. Here are six not-so-difficult things you can do in 20 minutes or less to improve your mind, body and mood in less time than it takes to watch a Friends re-run.

1. Get Your Steps In

According to the Mayo Clinic, walking has numerous benefits including maintaining a healthy weight, managing chronic illnesses, and improving mood. Current guidelines suggest exercising for about 150 minutes a week, which you can get through a couple of 10-20 minute walks a day. With a pair of good shoes, you can take a break and walk around your office or take a stroll after dinner. It’s an easy boost for your health.

2. Take a Mental Break

One of the most beneficial ways to improve your mood and outlook is through meditation, which is essentially a term for a relaxed state of mind It doesn’t take long (20 minutes is perfect!), you can do it practically anywhere, and there are lots of types to choose from: tai chi, mindfulness, mantra meditation, etc.

What are some benefits you can see with meditation over time? Less stress, positive perspective, and increased creativity; it’s a holistic approach to your body, mind, and performance.

3. Recharge with a Power Nap

“20 minute wellness shortcut” is practically the definition of a power nap. Take this sort of short snooze and wake up with increased mental alertness and ability to perform.

It can even help you feel more well-rested if you’ve been missing out on some quality sleep at night.

Make the most of your power nap by easing your way quickly to dreamland and then back to the waking world. With Brilli full-spectrum lighting you can use warm lights to wind you down to sleep and then cool lights to power you back up.

4. Challenge Your Brain

What do crossword puzzles, Sudoku’s, jigsaw puzzles, and logic games all have in common? (No, this isn’t a riddle.) They’re ways to boost your thinking and performance. Especially if you’re feeling stuck with an issue at work or home that just doesn’t have an obvious solution, putting your brain to work for a short 20 minutes with some puzzles might be exactly what you need to see how some of those pieces of your life can fall into place, too. Plus, the feeling of accomplishment is a great boost to your mood!

5. Honor and Reflect

There’s something incredibly relaxing about focusing on the good things in life and reflecting on what’s happened during the day. With reflection, written or otherwise, you can view even some of the most intense and stressful situations with a new perspective. And especially if you take about 20 minutes of your time to reflect before bed, you tend to sleep more peacefully and effectively. It’s a great, easy way to boost your mood and sleep.

6. Boost Your Blue Light at the Right Time

Blue light is a powerful force of nature that suppresses the sleep hormone, melatonin. It’s the light emitted by the morning sun, and it makes sense that the sunrise would signal to the human body to wake up. The science is pretty simple: blue light equals less melatonin equals more alertness.

Your shortcut? With only 20 minutes exposure to the blue, clean lighting from a Brilli Charge Up bulb, Get In Sync Fixture, or Look Up bathroom mirror, you’ll feel the same boost as a cup of coffee. There’s that zip you need for a fully charged day!

Want more information about wellness lighting and how it can improve your sleep, mood, and performance? Learn more about Brilli at