Self-help books are gaining ground with many segments of the market and that’s mostly because they promise a very easy solution to most problems. Whether it’s financial difficulties or divergences with our life partner, many of these books offer similar answers on all matters. The following four tips for a healthier and happier life do not fall in this category, Melinda Beck of the Wall Street Journal promises.

In light of worrying international headlines on all health matters, Beck sets out to point out 20 of the things we should be grateful for. Whether recent improvements or simply things that have always been there but we tend to overlook for some reason or another, these 20 things are meant to bring a smile on our face, now that the holidays are almost here. Among them are also the four tips that should get us into better health and a much sunnier disposition.

“Getting adequate sleep can help you lose weight, fight infections, recall memories and think more clearly. Spending just 30 minutes a day in the sunlight to soak up vitamin D across a broad swath of the country can reduce your risk for a variety of cancers, cardiovascular disease, diabetes, osteoporosis and many other diseases. Volunteering to help others can lower your risk for depression and heart disease, raise your self-esteem and happiness and extend your life, according to numerous studies.” Beck writes.

Getting enough exercise is the one thing that is not mentioned but should also be included. Not only does moderate exercise improve health, but it also acts to boost our mood for at least a few hours after the session is over, as past studies have already shown. Working out also has a social function, in that routines that involve more people can act to bind them together, like it happens with football and other similar sports teams.

So, next time you go to bed, remember to do so early and only after you’ve taken the necessary measures to make your bedroom a good place for rest (this means no music, TV or work brought over). Walk instead of taking a cab or driving on short distances, and try to do something nice each day, a selfish gesture. Smile.