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Young woman meditating by Christmas tree in cozy home setting

<h2>Understanding Holiday Stress</h2><p>The holiday season is often seen as a time of joy and celebration, but for many, it can also bring a significant amount of stress. From shopping for gifts to attending countless social events, the season can easily become overwhelming. Recognizing the sources of holiday stress is the first step towards managing it effectively.</p><p>Common stressors during the holidays include financial pressure, family tensions, and the overwhelming need to create the perfect holiday experience. Here are some of my top strategies to address these stressful situations.</p><figure id="figure-3a77s5flbhm44eanrg"><img id="3a77s5flbhm44eanrg" src="https://cdn.durable.co/getty/31E5tA8OK8COP5bDMoSbsz5WT7GtKl6TkJ5389tVqgn7wr7J7AC9zYPk6S5FyI7x.jpeg" alt="holiday stress" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/31E5tA8OK8COP5bDMoSbsz5WT7GtKl6TkJ5389tVqgn7wr7J7AC9zYPk6S5FyI7x.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Practice Mindfulness</h2><p>Mindfulness is a powerful tool that can help you stay grounded and present, even amongst the holiday chaos. Practicing mindfulness involves paying attention to the present moment without judgment. This can be achieved through various techniques such as meditation, deep breathing exercises, and mindful eating.</p><p>One simple way to implement mindfulness into your daily routine is by taking a few minutes each morning to sit quietly and focus on your breath. This practice can help set a calm tone for the day ahead and reduce overall stress levels.</p><h3>Mindful Breathing Techniques</h3><p>Mindful breathing is an effective way to calm your mind and body. Here are a few techniques to try:</p><ul><li><strong>4-7-8 Breathing:</strong> Inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Repeat this cycle a few times.</li><li><strong>Box Breathing:</strong> Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat this cycle several times.</li><li><strong>Deep Belly Breathing:</strong> Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise, and exhale slowly through your mouth.</li></ul><figure id="figure-0v1cqrg6khm44earxy"><img id="0v1cqrg6khm44earxy" src="https://cdn.durable.co/getty/36upTR8kN7hCq945WdyeoZuMSUB4cgX1wRsqbAKvhvrtDEvf7vHHoykfBVq5syka.jpeg" alt="mindful breathing" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/36upTR8kN7hCq945WdyeoZuMSUB4cgX1wRsqbAKvhvrtDEvf7vHHoykfBVq5syka.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Prioritize Self-Care</h2><p>During the holiday season, it's easy to put your own needs last. However, prioritizing self-care is essential for maintaining your well-being. Make time for activities that you enjoy and that help you relax. This could be anything from reading a book, taking a warm bath, or cozying up with a cup of hot tea and your favorite movie.</p><p>Setting boundaries is also so crucial for this time of year. It's okay to decline attending events or obligations that feel overwhelming or don't align with your priorities. Remember, you don't have to do everything or please everyone. Taking care of yourself should always be top priority.&nbsp;</p><h3>Creating a Self-Care Routine</h3><p>Here are some tips for creating a self-care routine during the holidays:</p><ol><li><strong>Schedule Downtime:</strong> Block out time in your calendar for relaxation and activities that bring you joy.</li><li><strong>Stay Active:</strong> Physical activity can help reduce stress and improve your mood. Find ways to incorporate exercise into your daily routine.</li><li><strong>Connect with Loved Ones:</strong> Spend quality time with friends and family who support and uplift you.</li><li><strong>Practice Gratitude:</strong> Take a few moments each day to reflect on the things you are grateful for. This can help shift your focus away from stress and towards positivity.</li></ol><figure id="figure-hg03xbh9swm44eawz0"><img id="hg03xbh9swm44eawz0" src="https://images.unsplash.com/photo-1532926381893-7542290edf1d?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyfHxzZWxmJTIwY2FyZXxlbnwwfHx8fDE3MzM0MTkyMDV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="woman in white bathtub holding clear drinking glass" title="woman in white bathtub holding clear drinking glass" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1532926381893-7542290edf1d?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyfHxzZWxmJTIwY2FyZXxlbnwwfHx8fDE3MzM0MTkyMDV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>Embrace the Season</h2><p>Winter is a season of stillness and reflection, offering us an opportunity to slow down and reconnect with ourselves. This season brings lower energy levels, darker days and a need for calm. You can embrace the slowness of Winter by taking breaks for quiet downtime and engaging in seasonal activities. By leaning into the natural rhythms of winter—letting ourselves rest, recharge, and embrace moments of solitude—we can build resilience and emerge more refreshed and inspired when spring arrives. </p><h3>Tips for Embracing Winter</h3><ul><li><strong>Connect and reflect:</strong> Reflect on what you're grateful for this year. Start thinking about your goals and intentions for the new year.&nbsp;&nbsp;</li><li><strong><span data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));" style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));">Nourish your body:&nbsp;</span></strong><span data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));" style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));">Eat seasonal foods like squash, sweet potatoes, citrus fruits and leafy greens. Drink hot cocoa and herbal teas.&nbsp;</span></li><li><strong><span data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));" style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));">Create a cozy atmosphere: </span></strong><span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));">U</span><span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal); background-color: rgba(249,250,251,var(--tw-bg-opacity));">se soft blankets, fuzzy socks + cozy sweaters. Hang up warm lights and light candles in the evening.&nbsp;</span></li><li><strong>Enjoy seasonal activities:&nbsp;</strong>Bundle up and go for a short walk outside or go ice skating. Bake cookies, decorate, make DIY gifts and make nourishing meals.&nbsp;</li></ul><figure id="figure-zfmtv52kdbm4bjd9q4"><img id="zfmtv52kdbm4bjd9q4" src="https://images.unsplash.com/photo-1731936757627-f2a1ea5893e6?crop=entropy&cs=tinysrgb&fit=max&fm=jpg&ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxjb3p5JTIwd2ludGVyfGVufDB8fHx8MTczMzQxOTg5OXww&ixlib=rb-4.0.3&q=80&w=1080" alt="A person's feet with christmas socks on in front of a christmas tree" title="A person's feet with christmas socks on in front of a christmas tree" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure><h2>Conclusion</h2><p>The holiday season doesn't have to be a time of stress and anxiety. By incorporating mindfulness practices, prioritizing self-care, and setting healthy boundaries, you can find calm and enjoy the true spirit of the holidays. Remember, it's important to take care of yourself so you can fully embrace the joy and magic of the season. Take a deep breath, stay present, and cherish the moments that matter most. Happy holidays!</p>

Finding Calm: Mindfulness Tips to Reduce Holiday Stress

the sun shines through the branches of a tree

<h3>Introduction</h3><p>Healing is a deeply personal journey, and mine started around 4 years ago. I’ve worked to heal my body in natural ways after feeling let down by the traditional healthcare system. Like many others, I’ve experienced the frustration of quick-fix solutions being offered for complex issues.</p><p><strong>Anxiety and depression?</strong> Medications are prescribed almost instantly.<br><strong>Chronic pain?</strong> A suggestion to "rest and wait it out."<br><strong>Painful periods?</strong> Birth control is presented as the one-size-fits-all remedy.<br>These solutions often feel like a Band-Aid slapped over deeply rooted problems that require internal healing. The truth is, lasting wellness comes from lifestyle changes, habits, and self-discovery. Sadly, teaching us how to truly heal from within doesn’t seem to fit the business model of modern medicine.</p><p>This is why wellness matters so much to me and why I’m passionate about helping other women reclaim their health. If you’ve felt misguided or stuck in your healing process, I hope the insights I’ve gained can offer you a place to start.</p><h3>Here are five things that have been most helpful for me:</h3><p><strong>1. Journaling:</strong> The Ultimate Stress-Relief Tool<br>I’ve been journaling consistently for over three years, and it’s one of the most transformative practices I’ve adopted. Journaling can:</p><ul><li>Improve mood</li><li>Regulate emotions</li><li>Reduce stress&nbsp;</li><li>Build self-confidence&nbsp;</li></ul><p>It’s simple yet so powerful. Whether you’re jotting down your thoughts, practicing gratitude, or reflecting on your day, putting pen to paper can do wonders for your mental and physical health. I love to start my days with writing out what I'm grateful for or what intentions I want to set for the day.&nbsp;</p><figure id="figure-rhi1ph2azlm3ovv9qo"><img id="rhi1ph2azlm3ovv9qo" src="https://images.unsplash.com/photo-1569360556894-15dca0c6ff1a?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw4fHxqb3VybmFsaW5nfGVufDB8fHx8MTczMjA1MDE3NHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="person writing in journal" title="person writing in journal" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1569360556894-15dca0c6ff1a?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw4fHxqb3VybmFsaW5nfGVufDB8fHx8MTczMjA1MDE3NHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><p><strong>2. Saying Goodbye to Birth Control</strong><br>Getting off birth control was one of the best decisions I made for my body. If it works for you, that’s great—I respect everyone’s choices. But if you’re taking it because you feel like you have to, I encourage you to research and reevaluate.</p><p>You don’t need birth control to prevent pregnancy. Learning about your cycle phases and how to naturally cycle-sync can be a game-changer for healthy hormones. Taking the time to understand my body on a deeper level has been insightful and empowering. It's honestly so insane how much we have been taught to not listen to and trust our bodies.&nbsp;</p><p><strong>3. Move Your Body Every Day</strong><br>Movement is medicine. It doesn’t have to be a long, dreadful workout to count. Whether it’s a 25-minute Pilates video, a walk outside, or a dance session in your living room, the key is consistency.</p><p>Personally, I’ve explored many forms of movement, including strength training, Pilates, kickboxing, and yoga. There’s something out there for everyone. Find what you enjoy, and stick with it. Also this ties back to listening to your body, if you're on your period and need slower, more gentle movement that is okay! You don't have to power through a HIIT workout when you're in a more tired state, it's okay to listen to what your body needs.&nbsp;</p><figure id="figure-p4zke42gsfm3ovmu2g"><img id="p4zke42gsfm3ovmu2g" src="https://media.gettyimages.com/id/1288409428/photo/woman-rolling-up-exercise-mat-and-preparing-doing-yoga-or-fitness.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=Z_gxjYeMDyMKw6ScACKS0DEJIaVl7_4XYpbnHt28Uww=" alt="Woman rolling up exercise mat and preparing doing yoga or fitness" title="Woman rolling up exercise mat and preparing doing yoga or fitness" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1288409428/photo/woman-rolling-up-exercise-mat-and-preparing-doing-yoga-or-fitness.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=Z_gxjYeMDyMKw6ScACKS0DEJIaVl7_4XYpbnHt28Uww=" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><p><strong>4. Fuel Your Body with Balanced Meals</strong><br>Aim for three balanced, nutrient-dense meals each day. This might feel overwhelming if you’re not used to regular eating patterns, but it’s so important for:</p><ul><li>Hormone regulation - the food you eat provides nutrients that your body needs to produce, metabolize, and detoxify hormones.</li><li>Stable energy levels - eating regularly prevents blood sugar spikes and crashes, allowing for more consistent energy levels.&nbsp;</li><li>Improved mood - what, when and how you eat directly affects your brain and how you feel.&nbsp;</li><li>Reduced risk of anxiety and depression - eating balanced meals provides essential nutrients needed for proper functioning and neurotransmitter production.&nbsp;<br><br>I would also include high protein and fiber based snacks for in-between meals. Think apples with almond butter, greek yogurt bowls or veggies with hummus. Your body deserves proper nourishment. Making this a priority has changed everything for me.</li></ul><p><strong>5. Curate Your Social Media Feed</strong><br>This might sound minor, but changing who I follow on social media has had a huge impact on my mindset. Instead of passively scrolling through random content, I intentionally follow accounts that align with my goals and values.</p><p>Unfollow anything or anyone that no longer serves you. Your social media space should inspire, educate, or uplift you. It’s a simple shift that can bring a lot more positivity into your daily life. Think about how much time you spend on social media, you might as well make it a positive safe space.&nbsp;</p><figure id="figure-ccu28lfufqm3t2o467"><img id="ccu28lfufqm3t2o467" src="https://media.gettyimages.com/id/1649927045/photo/social-media-social-media-marketing-engagement-post-structure.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=cf7IaEzpHR2NNj25zqywkXaqgg9c60o46MbITLmcsIU=" alt="Social media,Social, media, Marketing,  Engagement, Post - Structure," title="Social media,Social, media, Marketing,  Engagement, Post - Structure," class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1649927045/photo/social-media-social-media-marketing-engagement-post-structure.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=cf7IaEzpHR2NNj25zqywkXaqgg9c60o46MbITLmcsIU=" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><p><strong>Healing Is a Lifelong Journey</strong><br>Healing isn’t linear, and there’s no “finish line” where you wake up fully healed. It’s an ongoing, beautiful process of self-discovery and growth. Each habit you implement to nourish your mind and body makes life a little bit easier and more fulfilling.</p><p><strong>Remember:</strong></p><p>You are not defined by anxiety, depression, or any diagnosis.<br>Your body is designed to heal naturally.<br>Before turning to quick fixes, I encourage you to explore these approaches. You may be surprised by how much power you already have within you.</p>

Key Lessons I've Learned for Sustainable Wellness

blueberies, raspberries and black berries shot top down

<h2>Introduction</h2><p>As the colder months approach, so does the dreaded sick season. With the increase in colds and flu, it’s essential to boost your immunity to stay healthy. The only reason we get sick in the first place is because we don't prepare our bodies for this time of year. One of the best ways to nourish your immune system is through your diet. By incorporating nutrient-dense foods into your diet, you can give your immune system the support it needs to fight off viruses.&nbsp;</p><h2>Berries</h2><p>Berries contain vitamins and antioxidants that help fight off infections. The antioxidants reduce inflammation and oxidative stress, helping to improve mental and physical health. Put berries in smoothies, yogurt bowls or just snack on them by themselves. I love to eat a bowl of berries with chocolate chips and drizzle on some honey.&nbsp;</p><h2>Leafy Greens</h2><p>Leafy greens such as spinach, kale, and Swiss chard are packed with vitamins and minerals that are essential for a strong immune system. These vegetables are rich in vitamins A, C, E, D &amp; K as well as antioxidants that help protect your cells from damage. Including a daily serving of leafy greens in your diet can help keep your immune system in top shape.</p><h3>Spinach</h3><p>Spinach is particularly beneficial because it’s rich in beta carotene and other antioxidants, which help increase the infection-fighting ability of our immune systems. Lightly cook spinach to retain its nutrients and enhance its vitamin A content.</p><figure id="figure-qf8q32c6wkm3erjoua"><img id="qf8q32c6wkm3erjoua" src="https://media.gettyimages.com/id/2078350503/photo/fresh-green-spinach-leaves-in-the-bowl-natural-vegetarian-food.jpg?b=1&s=2048x2048&w=0&k=20&c=-2_C12_fgRZpN_7_L32NSjNiS6qkmay-U9jpXcuPwgA=" alt="Fresh green spinach leaves in the bowl. Natural vegetarian food." title="Fresh green spinach leaves in the bowl. Natural vegetarian food." class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure><h2>Ginger</h2><p>.Ginger is known for it's many health benefits including fighting infection, easing nausea and soothing a sore throat. It's anti-inflammatory properties help fight off infections and protects against cold viruses. Ginger contains several vitamins and minerals including iron, magnesium, zinc, vitamin B6 and vitamin C. Sip on ginger tea, eat ginger chews or you can even add fresh ginger to smoothies or juices.&nbsp;</p><h2>Garlic</h2><p>Garlic has been used for centuries for its medicinal properties. It contains compounds like allicin, which have been shown to boost the disease-fighting response of some types of white blood cells in the body. Adding garlic to your meals not only enhances flavor but also provides a powerful immune boost.</p><h3>Raw Garlic</h3><p>For the maximum benefit, consume garlic raw. You can add it to salads, dressings, or even take it as a supplement with raw honey. If you prefer it cooked, try to add it towards the end of the cooking process to retain more of its beneficial properties.</p><figure id="figure-n3zry2uucjm3er0mbn"><img id="n3zry2uucjm3er0mbn" src="https://images.unsplash.com/photo-1646158537387-4ae8b0f9e0ed?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHxnYXJsaWMlMjBjbG92ZXN8ZW58MHx8fHwxNzMxNDM3MzQ5fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="garlic cloves" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1646158537387-4ae8b0f9e0ed?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHxnYXJsaWMlMjBjbG92ZXN8ZW58MHx8fHwxNzMxNDM3MzQ5fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Citrus Fruits</h2><p><br>When it comes to boosting your immune system, citrus fruits are a powerhouse. Fruits like oranges, grapefruits, lemons, and limes are high in vitamin C, which is known to increase the production of white blood cells. These cells are crucial for fighting infections. Adding a splash of lemon to your water or enjoying a fresh orange can make a significant difference. One of my favorite ways is to use lemon or lime in homemade sauces or dressings.&nbsp;</p><h2>Conclusion</h2><p>By incorporating these five nutrient-dense foods into your diet, you can give your immune system the support it needs to stay strong during the sick season. Remember, a balanced diet rich in vitamins and minerals, along with a healthy lifestyle, is the best defense against illness. Prevent any viruses now by becoming aware of what you're feeding your body this time of year.&nbsp;</p>

Boost Your Immunity: 5 Nutrient-Dense Foods for Sick Season

woman doing yoga meditation on brown parquet flooring

<h3>Practice Daily Gratitude&nbsp;</h3><p>One of the best ways to nourish your mind, body, and soul is by expressing gratitude. You can do this by writing down 3 things you're grateful for each morning, finding small things in your daily routine that you can be grateful for or by expressing gratitude to others. Gratitude shifts focus from what you lack to what you have, fostering a more positive outlook on life. Research shows that people who express gratitude daily have better mental and physical health than those who don't. If you struggle trying to find things to be grateful for, check out this post <a data-mce-href="https://samiraholma.com/things-to-be-grateful-for-in-life/" href="https://samiraholma.com/things-to-be-grateful-for-in-life/">100 Things to Be Grateful For.&nbsp;</a></p><figure id="figure-j6hclwyx9am37im90v"><img id="j6hclwyx9am37im90v" src="https://media.gettyimages.com/id/1717241007/photo/open-journal-with-handwritten-text-for-gratitude-and-thanksgiving-and-pencil-on-wooden-table.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=dH9l367AfQKVQFDXGPYdfmYf8nibhleRSuETIdPPwrA=" alt="Open journal with handwritten text for gratitude and thanksgiving and pencil on wooden table, top view, copy space" title="Open journal with handwritten text for gratitude and thanksgiving and pencil on wooden table, top view, copy space" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1717241007/photo/open-journal-with-handwritten-text-for-gratitude-and-thanksgiving-and-pencil-on-wooden-table.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=dH9l367AfQKVQFDXGPYdfmYf8nibhleRSuETIdPPwrA=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Get Natural Sunlight&nbsp;</h3><p>It can be difficult to find sunshine on the gloomier days of November, but on the days where the sun is out make sure to get at least 10-15 minutes of sun exposure directly on your skin. This helps regulate our vitamin D levels, which are essential to our mental health as low levels can lead to sadness, anxiety and overwhelm. Specifically getting sunlight first thing in the morning is extremely beneficial for our circadian rhythm, which is our body's internal clock for sleep and wake cycles.&nbsp;</p><h3>Limit Screen Time After Dark&nbsp;</h3><p>Exposure to the blue light that our phones and TVs produce can interfere with the body's natural production of melatonin, which is the hormone that promotes sleep. Evening screen time also causes eye strain and keeps the mind overstimulated, leading to headaches and increased feelings of anxiety. Try to establish a screen-free evening routine to protect your sleep quality and allow your mind and body to rest. Instead, try to focus on a hobby you enjoy like reading, coloring or journaling.&nbsp;</p><h3>Implement a Daily Stretching Routine&nbsp;</h3><p>As the months get colder, our bodies tend to get stiffer and our activity levels decrease, leading to muscle and joint tension. Stretching your body is essential for maintaining a healthy physical and mental state. Even if it's just 10-15 minutes a day, that's better than being sedentary all day long. It helps reduce muscle tension, prevents injuries and improves circulation. By incorporating a few mindful stretches every day, you not only care for your physical body but also create a moment of grounding and mindfulness, supporting emotional well-being through the darker days.</p><h3>Find a Creative Outlet</h3><p>Getting creative is a fantastic way to nourish your mind. This November, pick up a hobby that interests you and immerse yourself in it. Whether it's writing, scrapbooking or knitting, hobbies can provide an escape from everyday stress and stimulate your imagination. You can find a variety of hobby kits on Etsy, including a <a data-mce-href="https://www.etsy.com/listing/962040903/punch-needle-kit-for-beginner-beginner?ga_order=most_relevant&amp;ga_search_type=all&amp;ga_view_type=gallery&amp;ga_search_query=punch+needling+kit&amp;ref=sc_gallery-1-3&amp;pro=1&amp;frs=1&amp;sts=1&amp;search_preloaded_img=1&amp;plkey=40da7206c7a9dfddfc15cb4fb385346ecb88a242%3A962040903" href="https://www.etsy.com/listing/962040903/punch-needle-kit-for-beginner-beginner?ga_order=most_relevant&amp;ga_search_type=all&amp;ga_view_type=gallery&amp;ga_search_query=punch+needling+kit&amp;ref=sc_gallery-1-3&amp;pro=1&amp;frs=1&amp;sts=1&amp;search_preloaded_img=1&amp;plkey=40da7206c7a9dfddfc15cb4fb385346ecb88a242%3A962040903">punch-needling kit</a>, a <a data-mce-href="https://www.etsy.com/listing/1520827202/beetles-watercolor-kit-watercolor-kit?ga_order=most_relevant&amp;ga_search_type=all&amp;ga_view_type=gallery&amp;ga_search_query=hobby+kits&amp;ref=sr_gallery-1-5&amp;pro=1&amp;frs=1&amp;sts=1&amp;content_source=13a988679b7b6581e35e21ce2d8b6cb6cc16adc3%253A1520827202&amp;organic_search_click=1" href="https://www.etsy.com/listing/1520827202/beetles-watercolor-kit-watercolor-kit?ga_order=most_relevant&amp;ga_search_type=all&amp;ga_view_type=gallery&amp;ga_search_query=hobby+kits&amp;ref=sr_gallery-1-5&amp;pro=1&amp;frs=1&amp;sts=1&amp;content_source=13a988679b7b6581e35e21ce2d8b6cb6cc16adc3%253A1520827202&amp;organic_search_click=1">water-coloring kit</a> and a <a data-mce-href="https://www.etsy.com/listing/1425651152/macrame-kit-adult-crafting-kit-gifts-for?ga_order=most_relevant&amp;ga_search_type=all&amp;ga_view_type=gallery&amp;ga_search_query=hobby+kits&amp;ref=sr_gallery-1-7&amp;pro=1&amp;bes=1&amp;sts=1&amp;ret=1&amp;content_source=749a84198f95c24bba3f00490b5c6bf0f0160b23%253A1425651152&amp;organic_search_click=1" href="https://www.etsy.com/listing/1425651152/macrame-kit-adult-crafting-kit-gifts-for?ga_order=most_relevant&amp;ga_search_type=all&amp;ga_view_type=gallery&amp;ga_search_query=hobby+kits&amp;ref=sr_gallery-1-7&amp;pro=1&amp;bes=1&amp;sts=1&amp;ret=1&amp;content_source=749a84198f95c24bba3f00490b5c6bf0f0160b23%253A1425651152&amp;organic_search_click=1">macrame kit.</a>&nbsp;</p><figure id="figure-w14aot8a7sm3adtp9q"><img id="w14aot8a7sm3adtp9q" src="https://images.unsplash.com/photo-1485546784815-e380f3297414?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHxnZXR0aW5nJTIwY3JlYXRpdmV8ZW58MHx8fHwxNzMxMTczNDEzfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="green leafed plant" title="green leafed plant" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1485546784815-e380f3297414?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHxnZXR0aW5nJTIwY3JlYXRpdmV8ZW58MHx8fHwxNzMxMTczNDEzfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><h3>Use Guided Meditations</h3><p>Meditation is a powerful tool for nourishing the mind and body during the winter season. The quiet, introspective nature of winter makes it a perfect time to integrate meditation into our daily routines. Meditation helps to reduce stress, calm the mind, and increase resilience to seasonal challenges, like dealing with seasonal affective disorder (SAD). It also encourages us to turn inward, fostering self-awareness and inner peace during a time that can feel rushed or overwhelming. You can find countless guided meditations on YouTube or you can download my personal favorite meditation app, <a data-mce-href="https://insighttimer.com/" href="https://insighttimer.com/">Insight Timer.</a>&nbsp;</p><h3>Practice Deep Breathing</h3><p>Deep breathing exercises can help calm your mind and relax your body. Take a few moments each day to practice deep, diaphragmatic breathing, which is a relaxation technique that requires you to inhale slowly through your nose, allowing your abdomen to rise, then exhale slowly through your mouth. This simple technique can reduce stress, lower blood pressure, and improve overall mental clarity.&nbsp;</p><h3>Sip on Warm Herbal Teas&nbsp;</h3><p>The warmth of tea helps to counter the chilly weather, soothing the body and promoting relaxation, which is especially beneficial during colder months when we tend to feel tense or fatigued. One of my favorites, Chamomile tea, is known for its calming properties, can ease stress and improve sleep quality, making it a perfect evening ritual to unwind. Ginger tea, on the other hand, provides a natural warmth that enhances circulation and boosts immunity, helping to ward off seasonal colds and soothe digestion.&nbsp;</p><figure id="figure-dzr1kau5ism3aeb1ps"><img id="dzr1kau5ism3aeb1ps" src="https://media.gettyimages.com/id/943364196/photo/turkish-tea.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=TOy_fq85t_LTneT2VAxRt5mAWjlj7Gz_ktzdgCHb8q8=" alt="Turkish tea" title="Turkish tea" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/943364196/photo/turkish-tea.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=TOy_fq85t_LTneT2VAxRt5mAWjlj7Gz_ktzdgCHb8q8=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Make Your Living Space Cozy&nbsp;</h3><p>Transform your environment into a sanctuary that supports relaxation, warmth and wellness. A comfortable, inviting space can uplift your mood, combat seasonal stress, and provide a comforting retreat from the harsher elements outside. Simple touches like soft blankets, warm lighting, and calming scents help create an atmosphere of calm. I love using incense like patchouli for when I'm meditating or Jasmine for getting creative. Cozy spaces encourage us to slow down and practice mindfulness, whether through reading, meditating, or simply resting.</p><h3>Repeat Positive Affirmations Daily</h3><p>Affirmations help shift our mindset toward positivity and resilience, which can be incredibly grounding during a season that often brings lower energy levels. By intentionally repeating affirmations, we rewire the brain to focus on uplifting thoughts, fostering a sense of hope and self-compassion that supports emotional well-being. Positive affirmations can also reduce stress and encourage self-love, which is particularly beneficial when winter months make it easy to feel less motivated or isolated. Starting each day with affirmations like “I am strong,” “I am worthy,” or “I love myself” creates a foundation of inner strength and positivity.<br></p>

10 Free Ways to Nourish Your Mind, Body, and Soul This November

woman in black tank top and black pants bending her body on floor

<h2>Understanding Sustainable Self-Care</h2><p>In today's world, we are constantly on "go" mode. Self-care is no longer a luxury but a necessity. However, it can be challenging to adopt self-care habits that are not only effective but also sustainable. It's easy to fall into the trap of quick fixes and temporary solutions, but true wellness comes from consistent, balanced practices.</p><p>Sustainable self-care is about creating habits that you can maintain in the long run. These habits should fit into your daily routine and promote overall well-being without causing additional stress or overwhelm.&nbsp;</p><figure id="figure-3nsg974xfm2m6k8iz"><img id="3nsg974xfm2m6k8iz" src="https://images.unsplash.com/photo-1578909195836-cf7fab6794a5?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNnx8c2VsZi1jYXJlfGVufDB8fHx8MTcyOTcwOTk1NHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="self-care" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1578909195836-cf7fab6794a5?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNnx8c2VsZi1jYXJlfGVufDB8fHx8MTcyOTcwOTk1NHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Physical Well-being</h2><h3>Move Your Body Regularly</h3><p>Regular movement is a cornerstone of sustainable self-care. It doesn't mean you have to spend hours at the gym. Simple activities like walking, yoga, or dancing can make a significant difference. The key is to find something you enjoy so that it becomes a part of your lifestyle rather than a chore. Experiment with different styles of movement, take new classes that interest you and step outside of your comfort zone.&nbsp;</p><h3>Nutrition and Hydration</h3><p>A balanced diet and proper hydration are crucial for maintaining energy levels and overall health. Focus on consuming whole foods, such as fruits, vegetables, lean proteins, and whole grains. Additionally, drinking enough water throughout the day can help you stay energized and focused. If you work out heavily, make sure to add in some electrolytes for improved hydration. Coconut water is an excellent choice and you can even make an adrenal cocktail with it to boost energy levels.&nbsp;</p><h2>Mental and Emotional Health</h2><h3>Mindfulness and Meditation</h3><p>Practicing mindfulness and meditation can help reduce stress and improve mental clarity. These practices encourage you to stay present and focused, which can be incredibly beneficial for your emotional well-being. Even just a few minutes of meditation each day can have a profound impact. Try to schedule in mindful breaks throughout busy days, start with a few minutes and work your way up to 10-20 minutes. You can also add meditation to your morning or night routine, depending on how you want to feel in that moment. Here is a link to one of my favorite YouTube accounts, she has several guided meditations posted. <a href="https://www.youtube.com/@lavendaire/videos" data-mce-href="https://www.youtube.com/@lavendaire/videos" target="_blank" rel="noopener">https://www.youtube.com/@lavendaire/videos</a>&nbsp;</p><h3>Journaling</h3><p>Journaling is a powerful tool for emotional health. It allows you to express your thoughts and feelings, helping you to process and understand them better. Whether you write daily or just when you feel the need, journaling can be a therapeutic practice that promotes emotional balance and declutters the mental load. If you're someone who enjoys making lists like myself, check out this journal that has 52 list prompts to promote calm and reduce anxiety - <a href="https://www.amazon.com/52-Lists-Calm-Journaling-Inspiration/dp/1632172852/ref=sr_1_1?dib=eyJ2IjoiMSJ9.SDStEGH67rSS_v5xIA14mbOjiQlhyZBRvdUO4ar3gWrkJwzVBItrOSz1Au37VlBhTxsM8BUpNN0Sx45BWoe9G_fDkz_YgM6eI2nOv1OVlDIDnTOMhDGJ23r7Nbj4UhUKHAvO1ZPJOJBrBu3wydlNSlYOpFhKRsAnmpJSomCh9sjryZyWbPGCrOcn-R6I4nd1OMNdNoRIb_aKicwPApoknGG6Z0pwHQXtI4DT-1U_VZc.NvGlV-xt3cCsXbkCMmIJJYeq7Kzu0T1wrFh1ba4G1mM&amp;dib_tag=se&amp;hvadid=557163349167&amp;hvdev=c&amp;hvlocphy=1020414&amp;hvnetw=g&amp;hvqmt=e&amp;hvrand=7799920400352228801&amp;hvtargid=kwd-772639072049&amp;hydadcr=14813_13352595&amp;keywords=52+lists+for+calm&amp;qid=1729710799&amp;sr=8-1" data-mce-href="https://www.amazon.com/52-Lists-Calm-Journaling-Inspiration/dp/1632172852/ref=sr_1_1?dib=eyJ2IjoiMSJ9.SDStEGH67rSS_v5xIA14mbOjiQlhyZBRvdUO4ar3gWrkJwzVBItrOSz1Au37VlBhTxsM8BUpNN0Sx45BWoe9G_fDkz_YgM6eI2nOv1OVlDIDnTOMhDGJ23r7Nbj4UhUKHAvO1ZPJOJBrBu3wydlNSlYOpFhKRsAnmpJSomCh9sjryZyWbPGCrOcn-R6I4nd1OMNdNoRIb_aKicwPApoknGG6Z0pwHQXtI4DT-1U_VZc.NvGlV-xt3cCsXbkCMmIJJYeq7Kzu0T1wrFh1ba4G1mM&amp;dib_tag=se&amp;hvadid=557163349167&amp;hvdev=c&amp;hvlocphy=1020414&amp;hvnetw=g&amp;hvqmt=e&amp;hvrand=7799920400352228801&amp;hvtargid=kwd-772639072049&amp;hydadcr=14813_13352595&amp;keywords=52+lists+for+calm&amp;qid=1729710799&amp;sr=8-1" title="52 Lists for Calm " target="_blank" rel="noopener">52 Lists for Calm.</a></p><h2>Social Connections</h2><h3>Building Strong Relationships</h3><p>Social connections are essential for emotional and mental well-being. As humans, we often take for granted our time with others and isolate ourselves in times of stress. We are meant to be social creatures and rely on each other to get through hard times. Make time to nurture your relationships with close family and friends. Whether it's a phone call, a coffee date, or a simple text message, staying connected can provide emotional support and reduce feelings of loneliness.&nbsp;</p><h3>Community Involvement</h3><p>Being part of a community can give you a sense of belonging and purpose. Consider joining clubs, volunteer groups, or online communities that align with your interests. Engaging with others who share your passions can be incredibly fulfilling and help you build a support network.</p><h2>Creating a Balanced Routine</h2><p>Achieving sustainable self-care is all about balance. It's important to create a routine that incorporates various aspects of well-being without overwhelming yourself. Start small and gradually build up your habits. Remember, consistency is more important than intensity.</p><p>By finding the perfect balance in your self-care routine, you can achieve long-term wellness and lead a more fulfilling life. Focus on integrating these sustainable habits into your daily routine, and you'll be well on your way to a healthier, happier you.</p>

Sustainable Self-Care Habits for Vitality and Wellness

<p><strong>Introduction</strong>&nbsp;</p><p>&nbsp; &nbsp; &nbsp;First things first, let’s talk about why sleep is so crucial to having a healthy mind and body. In today’s society, we really take sleep for granted. I can’t tell you the amount of people I run into on a daily basis who mention they’re so tired because they only slept 4-5 hours the previous night. Sleep, especially deep sleep, is the time in which our brain takes out the “trash” and prevents build-up of metabolic waste products. During NREM (non-rapid eye movement) sleep, our glymphatic system takes the fluid around the brain and exchanges it with the fluid inside the brain to dispose of harmful waste. Sleep also plays a huge part in our memory. Our sleep patterns can affect our memory for specific movement sequences such as playing an instrument or learning something new. When you’re running on 4-5 hours of sleep versus 7-8 hours of sleep, it drastically changes the way your body responds to these movement sequences. A full night of sleep also makes it easier to deal with daily emotional challenges and stressors. Getting consistent, adequate sleep leads to positive effects on mental, physical and spiritual well-being.&nbsp;</p><p><br><strong>1. Yoga</strong>&nbsp;<br>&nbsp; &nbsp; &nbsp;Yoga creates a relaxation response from your body by incorporating deep breathing techniques along with stretching and holding poses that relieve muscle tension. This relaxation response can lower cortisol levels, which can help regulate sleep patterns. Do you ever notice before bed that your mind starts racing and you're suddenly thinking about the events from the day or responsibilities of the next day? Yoga encourages mindfulness and presence, allowing your racing mind to calm and focus on your breathing instead. There are specific yoga poses you can do before bedtime that can be particularly calming. Check out this helpful post about yoga for sleep by Jeanie Manchester, founder of Anjaneya Yoga Shala in Boulder, Colorado. <a data-mce-href="https://www.yogajournal.com/poses/yoga-by-benefit/insomnia/15-poses-help-sleep-better/?scope=anon" href="https://www.yogajournal.com/poses/yoga-by-benefit/insomnia/15-poses-help-sleep-better/?scope=anon" target="_blank" rel="noopener">https://www.yogajournal.com/poses/yoga-by-benefit/insomnia/15-poses-help-sleep-better/?scope=anon&nbsp;</a></p><p><br>&nbsp;<strong>2. </strong><strong>Journaling</strong><br>&nbsp; &nbsp; &nbsp;Another way to ease your racing mind at the end of the day is by writing down your thoughts and/or feelings to reduce any mental clutter. This helps to externalize and process your worries from the day which leads to overall stress and anxiety reduction and can sometimes even help you work through problems that have been on your mind recently. Journaling helps bring your mind to the present moment and allows you to reflect on your day, which can help clear your head before bed. Specifically journaling about stressors or worries can reduce their emotional charge, making them less likely to keep you up at night. Processing your emotions before bed can make trying to sleep less overwhelming. Journaling gratitude before bed can shift negative thoughts to positive thoughts simply by acknowledging the things that made you grateful that day. Some journal prompts to try before bed:&nbsp;</p><ul><li>What were the 3 highlights of your day?&nbsp;</li><li>What are 5 things you are grateful for today?</li><li>How are you feeling right now and why?&nbsp;</li><li>What did you accomplish today? Even if it's small?</li><li>What is something you noticed today about the world around you?&nbsp;&nbsp;<br></li></ul><p><strong>3. Reading</strong><br>&nbsp; &nbsp; &nbsp;One of my favorite ways to relax before bed is by reading a good book. Tuning in to something other than the daily worries and stressors of your day-to-day life can help ease anxiety. By doing this nightly, it can help establish a routine and train your brain to recognize it’s time for bed. I recommend using a physical book rather than using your phone and anything with blue light. Blue light can interfere with your circadian rhythm and melatonin production. Putting your phone on do not disturb and getting lost in a good book is a great way to minimize distractions from notifications and/or overstimulating content from social media. Reading can also induce a calming effect, making you sleepier and more relaxed. Some tips for reading before bed:&nbsp;</p><ul><li>Avoid super suspenseful books like thrillers or mysteries, opt for something light and cozy instead</li><li>Read in a dimly lit environment, free of distractions&nbsp;</li><li>If you find yourself reading for too long, set a time limit&nbsp;</li><li>If you use a device to read from, make sure it's on night mode and use blue light blockers&nbsp;<br></li></ul><p><strong>4. Meditation</strong>&nbsp;<br>&nbsp; &nbsp; &nbsp;Meditation is a great way to calm the mind and body by reducing stress levels and promoting a relaxation response. It helps you focus on deep breathing which allows you to really tune in to your body and focus on what you’re feeling/thinking/experiencing in that present moment. Meditating regularly can improve sleep quality by increasing the amount of deep sleep we get. There’s a study that actually proved that meditation can produce melatonin - the hormone responsible for regulating sleep - by activating the pineal gland which can contribute to increased melatonin levels. Some techniques you can try:&nbsp;</p><ul><li>Guided meditation - find a guided meditation either on Youtube or using an app, I personally love the app <a data-mce-href="https://insighttimer.com/" href="https://insighttimer.com/">Insight Timer.</a> It provides countless FREE guided meditations by spiritual leaders and enthusiasts. Some YouTube accounts I recommended for meditations include Meditation With Bird (<a data-mce-href="https://www.youtube.com/@MeditationwithBird" href="https://www.youtube.com/@MeditationwithBird">https://www.youtube.com/@MeditationwithBird</a>), Lavendaire (<a data-mce-href="https://www.youtube.com/@lavendaire/videos" href="https://www.youtube.com/@lavendaire/videos">https://www.youtube.com/@lavendaire/videos</a>), and Boho Beautiful Meditations (<a data-mce-href="https://www.youtube.com/@BohoBeautifulMeditation/videos" href="https://www.youtube.com/@BohoBeautifulMeditation/videos">https://www.youtube.com/@BohoBeautifulMeditation/videos</a>).&nbsp;</li><li>Mindfulness meditation - focus on your breathing for 5-10 minutes and bring your awareness to the present moment, try to view any worries/thoughts like they’re on a cloud that’s passing by</li><li>Progressive muscle relaxation - this creates a sleep-promoting effect by tensing and gradually relaxing each muscle group in your body, starting from your toes and moving up to the head</li></ul><p><strong>5. Taking a cold shower&nbsp;</strong><br>&nbsp; &nbsp; &nbsp;I know, this can sound absolutely horrible. But trust me when I say it actually works and is evidence-based. I used to see the cold shower wellness trend on social media and would think to myself that these people are crazy! Who would want to take a cold shower? But, cold showers do lower our body temperatures which can signal to the brain that it’s time for bed and that drop in temperature can also trigger the release of melatonin. This causes our bodies to relax especially after a hot summer day. Another benefit of cold showers is that they stimulate our immune system to produce more cells that help fight off infections. Some tips for starting:</p><ul><li>Start off with warm water and gradually lower the temperature of the water throughout the shower&nbsp;</li><li>At the end of the shower, turn the water cold to the point that it feels slightly uncomfortable</li><li>Stay in the water anywhere from 30 seconds - 2 minutes and take deep breaths&nbsp;<br></li></ul><p><strong>Consequences of Sleep Restriction</strong>&nbsp;</p><p>&nbsp; &nbsp; &nbsp;Chronic sleep restriction is the act of achieving less than 70% of required sleep needs over several days, months or years. Symptoms of sleep loss include attention impairments, memory issues, gastrointestinal problems, headaches, fatigue, mood instability, low back pain and oversensitivity to physical pain. Not getting the sleep your body and mind need can also lead to neurodegeneration, which occurs when nerve cells in the brain lose their function and/or structure. This happens from sleep loss because it can cause a build-up of metabolic waste products or it can impair the function and structure of your glial cells, which are cells that are not neurons. Sleep loss can also dysregulate serotonin production, leading to unpredictable emotions.&nbsp;</p><p><br><strong>The Bottom Line</strong></p><p>&nbsp; &nbsp; &nbsp;You can eat healthy and work out all day long, but if you’re not sleeping well consistently it will eventually catch up to you. It will show up as depression, anxiety, health issues, weight gain and illnesses. It’s crucial to our well-being to get the sleep that our bodies need so that we are able to wake up feeling refreshed and ready to start the day. I know that for me when I don’t get a good night's sleep I wake up feeling irritated, rushed and unfocused for the rest of the day. Prioritize creating a night routine that aligns with your needs and get the 7-9 hours that your mind and body deserve.</p><p><br></p>

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