Are You Scared To Fall Asleep?
Sometimes, it’s not the insomia. It’s just me.
When I say that I’ve tried everything to sleep better, I mean it. No coffee, no blue light, intermittent fasting, working out late, using melatonin, abusing melatonin — and there’s always another new trick in the book that a doctor or somebody on social media dares to suggest.
Some of these things help partially — at the very least, I’m able to function normally for most of the week — but there’s nothing I would call a miracle. I think I’ll always be looking for that, to be honest.
What I know by heart — and what I’m afraid might never change — is how I feel about sleeping. It’s the very idea that frightens me; the idea of getting into bed, lying underneath those suffocating covers, and just waiting, begging, for my brain to shut down and crash.
Most times, I’m either dozing through the night in my desk chair or on my bedroom floor. There’s something about those places that keep me ready to wake up at the drop of a hat while still getting enough rest to function, and I end up craving it. I like the late-night, never-quite-ready-to-shut-my-eyes aesthetic.
Don’t get me wrong, I have a nighttime routine: skincare, chamomile tea, yoga — the works. But there’s nothing about the routine that feels like it’s preparing me to go to bed. I’m merely settling into my night skin, while still eager and ready to work through a task or two on my laptop. I would spring clean at midnight if I knew it wouldn’t bother my roommates.
Because of all this, I’ve learned to embrace the quiet hours of the night. There’s a certain peace in the solitude, a calmness that’s hard to find during the day. I’ve become more productive, using these hours to plan, reflect, and create.
But I know this isn’t sustainable. My body needs rest, real rest, and I’m still on the hunt for that elusive solution.
Sometimes I wonder: is it just the way I’m wired? Is my body trying to tell me something? There’s been recent data surrounding our circadian rhythms — how some people just find it easier to be a morning person, while some of us embrace the night with energy. Maybe my body just wants me to work the night shift.
But: I’m scared. And I don’t know why I’m scared.
The struggles I’ve had to deal with — anxiety, anemia, disordered eating, transitioning into a new career, the stress of saving up for a new car — they’re struggles that I’ve had for a long time, and I’ve had successful techniques to help me relieve those struggles for a long, long time. There’s no reason that I can find for any of it to change now.
I just don’t like to sleep, either. It seems so childish to say, but I’m trying to be honest; and honestly, what I feel like is a petulant child who can’t stop whining about their bedtime.
So where does that leave me?
It leaves me in a constant battle between my mind and my body. My mind is always racing, filled with thoughts and ideas that seem to come alive in the stillness of the night. My body, on the other hand, doesn’t seem to know what to do. I think it should be asking me, begging me for more rest, but I never hear it calling for it a break until I’m just about dead on my feet.
I think it’s hard for my body to ask something of me when my mind is constantly on overdrive.
There’s a part of me that’s hopeful, though. Hopeful that one day I’ll find a balance, a way to rest and work peacefully with my mind and body. Maybe it will be a combination of all the little things I’ve tried, or maybe it will be something entirely new that I haven’t discovered yet.
In the meantime, I don’t have much to do except accept that this is my current reality and that it’s okay to struggle with sleep. It doesn’t make me any less capable or strong. It’s just another challenge society is forcing me to navigate.
And perhaps, through sharing my journey, I can connect with somebody who knows how to deal with this; because as elusive as it seems to me now, I feel I’m going to have to fight eventually for consistently good rest.
I’m young, but not that young. Every choice I make now is setting me up for future aches and pains, future health scares, and more stress. This won’t be any easier to fix when I’m fifty.
So, yes, I’m scared to sleep. I’m tired of the idea of being tired. And I don’t have an answer to fix this feeling.
Doesn’t mean I won’t keep looking, though.
Like this post? Check out my other articles on sleep. Thanks for reading!
Menstrual Cycle: The Ovulatory Phase
The Ovulatory Phase. This is the shortest time of our cycle - it can last only 24 hours, sometimes! It’s the peak of our energy, and we are never more ready to express ourselves then at this time. It’s time to connect, communicate, and create.
The Ovulatory Phase. This is the shortest time of our cycle - it can last only 24 hours, sometimes! It’s the peak of our energy, and we are never more ready to express ourselves than at this time. It’s time to connect, communicate, and create. This is where you attract what you’ve been pursuing, your need to be seen and heard, and your ideal picture of confidence.
For a lot of us, it’s about a time of sexy confidence - hot girl summer - especially since our sex drive is at its peak. It’s also the time to try to get pregnant (or avoid) if that’s something that you’re striving for.
During this short time, you may feel on top of the world. Any stressful situation or important talk that you need to have; work on them now. Even if things don’t work out, you have high self-esteem, and it will be easier to push through difficult things and keep your focus on self-progressing.
Self-care can look like a social activity, something that nurtures yourself and your friends or family.
Keywords to focus on are glow and passion. You’re burning fast, but it’s bright. This is also a time of intense productivity, so don’t waste it. Put that energy into good use and get some work done, whether it’s for your job, a side hustle, or a passion project. End this phase feeling fulfilled to prepare yourself for the luteal phase.
SKIN CARE + EXERCISE.
You’re glowing! It may only be one day, but embrace it. Protect your skin no matter the amount of makeup you wear, and if you want to try a new style, the confidence you have right now will only enhance your features.
Exfoliate and use AHAs, this is the time to go for stronger stuff. Try a facial and deep clean those pores.
You’re ready to go hard in your workouts. Don’t start something, but progress on the progress you made in the follicular phase, and create a goal for yourself to accomplish. Focus on high-intensity, HIIT-type, or a weight workout. Put aside time to stretch long, workout long, and cool down long - the next phase is all about turning inwards, so focus on pushing yourself at this time.
Social connection is high, so try a group workout or a class if that’s something you would enjoy! It’s much easier to push yourself if you bring along a friend to compete with.
Take the time to cool down after working out. Unfortunately, this phase is so short and some of us are prone to long luteal phases, with lots of PMS symptoms and aches. Stretch deep and drink lots of water. Your skin may look and feel great, but support it just as you would on your worst skin day, to maintain its glow for as long as possible.
FOOD.
Think of summer foods: fresh, raw, juicy, green, lean, and clean. Go for juices, salads, and lightly steamed or sautéed bowls. Have less carbs overall, but provide the same amount of calories through more protein and healthy fats. High-fiber fruits are great to match your high energy.
Support your muscles during this time - you won’t want to lose all the progress you made by not providing your body with the best meals. Center the majority of your carbs around the time you workout to use their energy wisely.
Avoid salty foods. While it’s best to avoid snacking, sometimes big meals are hard at this time, so aim for snacking in the form of fruits and nuts. You can switch out snacks and small meals with smoothies, but make sure they are providing you with enough calories.
While every phase is dependent on the one before them, this is very true for the ovulatory/luteal switch, and I find it’s very, very true for how you eat during the switch. Focus on your future menstrual phase and the symptoms that tend to come before it. The better you eat now, the easier your PMS symptoms may be.
(A list detailing key foods and nutrients to focus on will be listed at the end of this post.)
SLEEP.
Again, this phase doesn’t last long and it may only be one night for some people. You might find it easy to sleep and stay asleep easily. Focus on wearing out your energy through physical activity, and try to end the day with a sense of accomplishment, so you feel content as you fall into bed.
The Ovulatory Phase is our most vibrant and passionate phase. It can feel like a meaningful time - if we play it right, it can even feel like the “perfect day”. Continue working on goals and staying in tune with your body. Enhance those beautiful features of yours to feel sexy and magnetic, if you so desire!
It’s not about reaching for perfection, but if there was ever a time for you to start the day strong and end the day strong - it’s now.
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Nutrients To Focus On:
B Vitamins
Omega-3s
Vitamin C
Zinc
Fiber
Key Foods:
Peppers
Tomato
Eggplant
Brussel sprouts
Leafy greens
Eggs
Pumpkin seeds
Green juices
Apricots
Berries
Salmon and shrimp
Coconut
Like this post? Check out our other posts about the Menstrual Cycle.
Menstrual Cycle: The Follicular Phase
The Follicular Phase is a time of expansion and rising. We understand the peak of our cycle is coming and we want to be ready to meet it, so embrace those bubbly feelings and take a risk or two. This is your time for experimenting.
The Follicular Phase. This is where you break out of your cocoon. You feel ready to socialize and venture out into the world, challenge yourself, and start new projects. You’re confident in your mind and your body. Hormones are heightening your ability to not only plan, but take action.
This cycle can last about 7-10 days. It’s a steady rise of everything - creativity, activity, connection. There’s a spring in your step that you can use to pounce on new ideas and create.
Try creating an environment similar to how you feel on the inside. Open windows, flood rooms with new scents, wake up early to watch the sunrise, dance as you brush your teeth. The more your environment matches your pace, the more content you’ll feel. You’ve spent so much time in tune with yourself during your menstrual phase - now it’s time to fall back into tune with the world around you.
As joy rises and your mood steadily turns into a consistent “quiet happy”, do your best to stay responsible. For instance, focus on work, but invite your friends out for a fun evening; or increase your runs, but make sure to deepen your stretching as well.
Self-care can look like fun activities, ones that include a social connection. Trying something new will provide an outlet for your stored up excitement.
Keywords are stimulation and motivation. You might have a lot of energy, but make sure to put it to good use and work on long-term goals that you’ve had planned. You’re ready to tackle something risky - because if it fails, you’ll have an easier time getting back up than you might in the menstrual phase.
SKIN CARE + EXERCISE.
Your skin is rebalancing itself. Provide your skin with stimulation and protection. You’ll feel like going outside, going out at night, and dressing up because you feel confident, which may mean more makeup. This is fine - have fun! - but wear sunscreen, use toner, and wash your face well each night. Your skin is ready for exfoliation. If you want to test new skincare, now is the time.
The energy you have is light, so nourish it with light activity that you can increase in intensity. Start with runs and moderate strength training, then gradually increase the workouts. Stretch responsibly and keep yourself moving throughout the day.
Muscle aches are common, not only with increasing exercise, but they can linger from the previous cycle. If your muscles ache enough to impede activity, then aim for low-impact exercises such as swimming or pilates. There’s no rush - it’s all about centering your energy into a workout that will provide results while caring for your body.
This is the time to try something new for exercise as well. Try a dance workout, a public class, or go hiking with friends. You might feel like a bee buzzing about, and that’s awesome! Support the desire to move and connect with the world.
Since your energy is popping, it might come out in bursts, which can leave you feeling drained in one moment and too hyper in the next. For meals around your workouts, eat heartily in protein and fats, and have your least complex carb/refined carb at this time so you can burn the sugar off. Focus on small servings of complex carbs throughout the day to help sustain your energy.
FOOD.
You spent the menstrual indulging in warm comforts and heart foods. Now it’s time to focus on lighter, fresher meals.
Instead of roasted veg, try steaming or boiling. Go for lots of greens and vegetables of assortment. Pair them with a protein, and douse in olive oil and spices. Your body is ready to tolerate more calories and foods that are usually harder to digest, so open up to salads and raw bowls with a dressing.
Drink lots of water - as always - to help your stomach adjust to any increase in fiber.
If you are interested in intermittent fasting, now is a great time to try. Take it slow and simply omit a meal, and then gradually increase the hours between each meal. There are other ways and plenty of tips online to help you get started. Sometimes, decreasing food and increasing your liquid calories - such as smoothies, bone broths, and teas - can help you adjust.
Try something new! They say to have a full rainbow of fruits and veggies to eat per day, so see if there’s something new to turn into a staple. Go to a restaurant and indulge as well - it’s about joy in moderation.
(A list detailing key foods and nutrients to focus on will be listed at the end of this post.)
SLEEP.
Your need for sleep will likely decrease. It’s nice to wake up early and find some quiet time in the morning before there’s any work and projects you need to start on. A light workout can be nice as well, but take it slow still. Your muscles need some time to fully loosen from their sleeping position.
Even though your energy is increasing, it may not be steady. You may have bursts of drowsiness between bursts of motivation. Focus on what’s best for you in terms of rest. A nap is only great for some, but bad for others.
While your limit of caffeine can increase in this phase, know that caffeine does not provide new energy - it merely takes from future energy levels. This can steer you towards a crash earlier than expected. Generally, plan for caffeine at the start of your day, and indulge in those sugary sweet drinks with lots of water and a meal to compensate for how it will affect your blood sugar.
Sleep is different for everybody, but for most, it should be easier to find quality sleep during this phase. If you’re having trouble, try changing up your environment. Think of it like a spring cleaning - air out the bedroom, wash all your sheets, spritz a new fragrance, and change your alarm’s ringtone. If you can’t find the right environment, you might have to build it around yourself.
The Follicular Phase is a time of expansion and rising. We feel confident, dynamic, and ready for a challenge. We understand the peak of our cycle is coming and we want to be ready to meet it, so embrace those bubbly feelings and take a risk or two.
This is your time for experimenting.
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Nutrients To Focus On:
Probiotics
Fiber
B Vitamins
Antioxidants
Iron
Key Foods:
Fermented foods
Lettuce
Carrots
Broccoli
Avocados
Salmon
Eggs
Lentils
Pomegranate
Pumpkin seeds
Peas
Like this post? Check out our other posts about the Menstrual Cycle.
Menstrual Cycle: The Menstrual Phase
The Menstrual Phase. This is your most intuitive time. You’re ready to shed old skin and come out of your shell.
The Menstrual Phase. This cycle is very individualistic, but in general, it lasts about 3-7 days long. We’ve just come from our luteal phase, where our progesterone and estrogen were steadily rising, and now they’ve dropped to our lowest in this stage. We’re in our winter season, where we feel very hermit-like and sleepy.
This is your most intuitive time. You are open to reflection and renewal for the next upcoming cycle. It’s a good time to journal, meditate, and idealize about what you want the next cycle to look like in terms of productivity - but, don’t “do” things. Jot down goals and dreams, but leave the hard work for the follicular and ovulatory phases.
In this phase, you’re stepping away from anxiousness and irritability into a calmer state of mind. The world might feel like it’s moving slowly, and you may need to make it feel like it’s moving slowly in order to reset your body and mind. Just like your period, this is your time to let go of bad thoughts and past things. The luteal phase was to tidy up and complete any leftover projects - if there are things you have been holding onto that don’t seem to have an end in sight, then now is the time to release them.
Self-care can look like meditation and napping, and indulging moderately in comforts, such as sweets.
Keywords for this time are active rest and renewal. You’ll feel a strong sense of starting over in multiple ways. This is the time to strategize about what that means for the future. Since your sense of intuition is so strong, making the right decisions will seem easier at this time.
SKIN CARE + EXERCISE.
Likely, you’re in the end stage of a breakout or some inflammation. Your skin will feel dull and dry, maybe textured with raised bumps and cracks. This is a major time for hydration. Drink more water than you usually do. Focus on honey and hyaluronic acid, and masks that focus on hydration and calming ingredients. Avoid exfoliation, as skin might still be highly reactive.
Naps and breathing exercises are a genuine form of exercise in this phase. Take everything slow and let your muscles stay relaxed - if they feel achy, try heat therapy and massaging to loosen them up.
Focus on light exercise. Don’t use weights, only use your body if you need to strength train. You may feel sluggish, bloated, and heavy. Likely, your stomach won’t be as flat as it usually is, and that’s okay! Be kind to your image, and if it helps, wear loose, breathable fabrics. Stay away from tight clothing and heavy makeup, and focus on hair and accessories if you have a desire to dress up.
Move lightly and rest actively throughout the day. Don’t workout hard for an hour - instead, try a morning and an afternoon walk with a nap in between, then do some yoga before bed to release any leftover energy from the day.
Just like the luteal phase, focus on what your body is trying to tell you. The deeper you aim to understand your intuition, the easier the next cycle will be.
For instance, you can understand when to switch from yoga to pilates and then to strength training by taking stock of your muscles each night. You can understand when to lower your use of hyaluronic acid and increase vitamin C by looking in the mirror and taking stock of your face. It seems weird and challenging, but there’s a lot of benefit to checking in with yourself each day.
FOOD.
Your stomach may struggle with digesting at this time. This is the winter phase, so keep focusing on warm foods that are nutrient-dense, but also light in nature. Hearty soups and roasted veggies are wonderful.
Stay away from high-energy drinks and sparkling water. Try calming teas, hot cocoa, and bone broth for extra nutrition, but without the pain of stomaching something chunky. Again, you’re probably going to feel bloated, but it’s not about how you look - it’s about how you feel and how to honor what your body needs at this time.
Healthy fats and protein will help with energy. Try chickpeas or tofu if you’re vegetarian. Combine these with a carb and a veggie to keep the meals balanced.
For snacks, stick to dark chocolate and nuts. There’s an idea of cycling through different seeds with each phase. You may try a teaspoon to a tablespoon of flax or pumpkin seeds during this phase, but if this is new to you, take it slow. Anything new at this time may upset your stomach, so try new things easily.
It’s all about moderation - but sometimes, that’s tricky. I tend to take this time to indulge in something; preferably, a pint of ice cream. I try to have this in the afternoon and with lots of water, because the sugar crash will make me sleepy by the evening. Being both indulgent and responsible is a possibility!
Try to indulge at the start of the cycle. You should be ready to start the follicular phase at the end of your period, which will include starting new projects, becoming more active, and increasing your social contact. Your mood will increase and your energy will stabilize - so don’t sabotage this by eating pizza and ice cream and staying up all night at the end of your cycle.
(A list detailing key foods and nutrients to focus on will be listed at the end of this post.)
SLEEP.
Just like the luteal phase, you will feel sleepy. It’s not necessarily about needing sleep, but needing to rest to keep your energy for the things that need to get done. There’s a fine balance between resting and oversleeping. Activities like meditation, breathing exercises, gentle yoga, and sitting outside can all count towards active rest.
You may need naps, but plan them carefully. There’s a lot of information about how to nap correctly online, but my best solution is to experiment and figure out what’s best for you.
It can also be about shutting your mind off, or quieting your environment. Outside stress and anxiety will keep you from mindful reflection. Try taking away all outside distractions, and then place one outside source in your bedroom - headphones for music, a podcast, a yoga video, a meditation course, or an open notebook for journaling. Take the time to sit with this one source and see what you can reflect on.
The Menstrual Phase is both the end and beginning of our cycle. We start out feeling low, and we end up ready to start over and get moving. It’s very much a time of shedding, especially since you’re so in tune with yourself - any tasks, thoughts, or plans that aren’t working out and you need to drop, now is the time to tie everything up and begin new things.
This is the time for idealization. You’re ready to shed old skin and come out of your shell.
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Nutrients To Focus On:
Iron
Vitamins B12 and B6
Omega-3s
Magnesium
Calcium
Vitamin C
Key Foods:
Root vegetables
Rice (brown and wild)
Dark leafy greens
Mushrooms
Berries
Kidney beans
Flaxseed
Watermelon and/or melon
Dark chocolate
Avocados
Sea salt
Tofu
Like this post? Check out my other posts about Cycle Synching.
Menstrual Cycle: The Luteal Phase
Menstrual Cycle: The Luteal Phase. How to deal with PMS symptoms as you wait for your next period to arrive.
The Luteal Phase.
This is the longest phase of our cycle, after our ovulatory phase and right before our next period. In terms of seasons, this would be our fall period - we start out energetic and in tune with ourselves, and we end it feeling sensitive and achy, maybe ready to crawl into bed for three days and eat our sorrows in a pint of ice cream.
You’ll feel yourself move from a social butterfly to a bit of a hermit. Your emotions might become heightened and your creativity might be blooming, but your energy will steadily decrease as you get closer to the end of the cycle.
Honor the need of curling into yourself. Prepare by finishing up projects, tidying and organizing your space, and completing easy to-dos so you’re filled with a sense of satisfaction - it will help to combat feelings of anxiety and low self-esteem at this time.
Self-care can look like bubble baths and massages, taking a weekend off from partying, and completing an activity that has a fulfilling end to it (i.e. puzzles, coloring sheets, knitting a hat).
Keywords for this time are administration and organization. Physically, spiritually, mentally, and emotionally. These four categories will feel out of check the closer you get to the menstrual cycle, and you will feel a strong desire to keep them in check. Understand that while you can prepare for the way you may feel, it’s okay to reach that low point. Acknowledge that messy feelings will be coming and going.
Skin Care + Exercise.
There’s a steady rise of progesterone and estrogen happening in your body, and your oil production will rise. If you have sensitive skin - and especially if you are acne-prone - this will be a challenging time in trying to keep your skin blemish-free.
Something most people don’t know is that your reaction to allergies (dust, clothing, pets, grass) will be much more sensitive at this time. This can look like bumps on your skin, light rashes, and itchiness in certain areas. While using lotion may relieve the symptoms, be careful what type of lotion you use. Since oil production is high, spreading lotion all over your skin may cause inflammation.
Don’t try anything new. Pick a lotion your skin is used to. Some people stay fragrance-free, but I choose to use a light lavender lotion because the smell is calming to me and keeps me from scratching my skin.
For your face, use clarifying masks for blemishes. Stay away from fragrances that are heavy - for a lot of people, citrus masks or creams can burn.
Do not extract your pores. It may feel right since it’s a time of high oil production, but you are only opening up space for gunk to sit and turn into acne. It’s best to leave them be.
If you’re a picker like me, I use acne stickers over raised bumps or deep pores. It’s not always the best decision, but it keeps me from picking them open, so at least I’m staying away from the worst decision.
At the start of the luteal phase, challenge yourself early on in your workouts. Gradually, your energy will decrease; honor that and move to low-intensity workouts as the days pass. You still want to work up a sweat, which will help to unclog your pores from the increasing oil production.
Keywords for this time are deep stretching combined with slow strength training. Light cardio is fine, but keep the intensity minimal. You may feel bloated and achy, so listen to your body as you move. Though you may want to push, your body may be telling you to stop because there is only so much energy it has left for the rest of the day. Save your workouts for the afternoon/evening - if you overdo it, then at least bedtime is just around the corner and you will be able to rest.
Food.
It’s very important to focus on what you’re eating during the luteal phase. You deal with cravings, low energy, and high oil production. While sugars and refined carbs are going to look tastier than ever, this is when you want to stay away from them the most. They will wreck your energy levels - blood sugar crashes are more common at this time - and increase mood swings, as well as inflame any blemishes on your skin.
The best way to combat this is by eating 100-400 calories more than you usually do in some form of complex carbs. Brown rice, sweet potatoes, even just whole wheat bread and some peanut butter as a late night sandwich.
This is the fall cycle, so try hearty foods that are reminiscent of fall. Vegetable and barley soups, roasted sweet potatoes, grilled veggies. If you feel snackish, aim for nuts or berries. Dark chocolate is also okay, but moderation - and brand! - is key. A bittersweet dark chocolate bar will settle your stomach much more than some Hershey’s.
Cravings are inevitable. The best way is not to force yourself from indulging, but to provide alternatives. For instance, if you’re a lover of ice cream, try popsicles or homemade milkshakes instead. Try a small cup of hot cocoa or even a chocolate protein shake, just to satisfy that craving for sugar. If you can’t make the best decision, that’s okay; you don’t have to force it. Just try not to make the worst decision. Meeting yourself in the middle is totally fine.
(A list detailing key foods and nutrients to focus on will be posted below.)
Sleep.
Sleep is already a hard time for most of us, but the luteal phase tends to ramp up the problems we already have. Caffeine may affect us more than it usually does. Heightened emotions may keep you lying awake in bed. As your energy decreases, you may have to increase the hours you sleep in order to get through the day.
Do your best to honor your body. If you are truly tired in the middle of the day, then stop and rest for a minute. Take a short walk to wake up, or a short nap to reclaim your energy.
Limit your caffeine to a window. Caffeine can take around six hours to leave your body fully, and you can become more sensitive to its effects at this time. Switch to decaf if you still desire that latte or mocha in the afternoon.
For a lot of people, there tends to be one day - about 2-3 days before our next period - when we are so tired, that we can do nothing but sleep that whole day. That’s okay! If anything, it’s best to know that day is going to come and prepare for it. Be ready to limit your social contact and stock healthy food in the fridge, and take a whole day off to sleep if it’s available to you. Make sure to drink water. Try to wake up 4-5 hours before you usually go to bed, and complete a workout if possible to use up your energy so you can get back to sleep that night.
The Luteal Phase is often the most challenging time of our cycle. We feel messy, ugly, and out-of-whack. Try to accept what thoughts and feelings will come, and prepare yourself for the next cycle ahead by focusing on rest, and honoring your body when it desires a break. Tidy up loose ends and open yourself up to new ideas - your creativity may be high, but your energy will decrease, so jot down your thoughts and leave the hard work for the next phase if you need to.
This is your best time to listen to yourself.
Nutrients To Focus On:
B Vitamins
Vitamin A
Magnesium
Fiber
Omega-3s
Key Foods:
Brown rice
Greens
Sweet potato
Chickpeas
Seeds (sunflower and sesame)
Berries
Beans
Celery
Cucumber
Apples and/or pears
Dark chocolate
Cod and salmon
Pumpkin
Peanut butter
Like this post? Check out our other posts about the Menstrual Cycle.
Pre-Run Prep: The Power Of Dynamic Stretching For Runners
As a runner, every stride you take is a step towards your goals, whether they involve conquering a personal best, embarking on a scenic marathon route, or simply relishing the liberating sensation of feet hitting the pavement. But the road to running success isn't just about logging miles; it's also about preparing your body for the journey ahead. This is where dynamic stretching enters the scene as a crucial prelude to your runs.
As a runner, every stride you take is a step towards your goals, whether they involve conquering a personal best, embarking on a scenic marathon route, or simply relishing the liberating sensation of feet hitting the pavement. But the road to running success isn't just about logging miles; it's also about preparing your body for the journey ahead. This is where dynamic stretching enters the scene as a crucial prelude to your runs.
Imagine your body as a finely tuned instrument, and dynamic stretching as the gentle tuning process that readies each part for the symphony of movement that awaits. Dynamic stretching, distinct from traditional static stretching, involves controlled, fluid movements that activate your muscles and gradually increase their range of motion. It's like giving your body a friendly nudge, coaxing it into action with a rhythm that mirrors the cadence of your run.
Why is dynamic stretching an essential facet of a runner's arsenal? Think of it as priming a canvas before a masterpiece is painted. Dynamic stretches wake up your muscles, stimulate blood flow, and enhance your body's overall flexibility. They prepare you mentally as well – each movement becomes a bridge connecting your mental readiness to your physical prowess.
In the following sections, we'll dive deep into the world of dynamic stretching for runners. We'll explore the science behind it, uncover the benefits it offers, and guide you through a collection of dynamic stretches that are tailor-made to set the stage for an optimal running experience. Whether you're a seasoned marathoner, a spirited trail runner, or someone just starting out on your running journey, this guide will equip you with the knowledge and techniques to make dynamic stretching an integral part of your pre-run routine.
Lace up your shoes, feel the anticipation in the air, and get ready to discover how dynamic stretching can elevate your running game. As you embark on this journey, remember that every stretch is an investment in your body's performance, resilience, and longevity. With dynamic stretching as your ally, each run becomes a symphony of motion, harmony, and purpose, bringing you one step closer to the runner you aspire to be.
The Science Behind Dynamic Stretching: Preparing Your Body for Peak Performance
Dynamic stretching isn't just a mere ritual to check off your pre-run to-do list; it's a science-backed approach that holds the key to optimizing your running experience. By delving into the physiological principles that underlie dynamic stretching, we gain a deeper understanding of why it's an essential component of a runner's warm-up routine.
Dynamic stretching acts as a wake-up call to your muscles. The rhythmic, controlled movements involved in dynamic stretches help activate the muscle groups you'll be using during your run. As your muscles contract and lengthen through these movements, neural signals are sent to prepare your body for the upcoming physical activity. This activation is further magnified by the increased blood flow to the muscles, supplying them with oxygen and nutrients. The combination of muscle activation and enhanced blood flow creates an environment where your muscles are more responsive and primed for performance.
One of the central goals of dynamic stretching is to gradually increase your range of motion. The movements involved in dynamic stretches take your joints through their full range of motion in a controlled manner. This helps improve joint flexibility and the elasticity of muscles and tendons. Over time, regular dynamic stretching can lead to increased muscle pliability, which is crucial for maintaining proper running mechanics and preventing injuries. With better range of motion, your strides become more efficient, and you're less likely to experience discomfort caused by restricted movement.
Dynamic stretching also fosters improved neuromuscular coordination. The brain and muscles communicate through intricate neural pathways, and dynamic stretches engage these pathways in a coordinated fashion. This heightened communication enhances the synchronization between your brain's commands and your muscle contractions, leading to smoother, more coordinated movement. In the context of running, this means a more fluid and efficient stride, translating to better overall performance.
Beyond its physiological effects, dynamic stretching also contributes to mental preparedness. Engaging in a series of purposeful movements allows you to transition from a state of rest to one of focused readiness. Dynamic stretching provides a bridge between your mental intentions and your body's response, helping you transition seamlessly from the start of your warm-up into your actual run.
Understanding the science behind dynamic stretching adds depth to its importance in a runner's routine. By acknowledging the intricate interplay of muscle activation, joint flexibility, neuromuscular coordination, and mental readiness, you can approach your dynamic stretching routine with a newfound appreciation for its impact on your overall performance. In the next section, we'll put this knowledge into practice as we explore a range of dynamic stretches designed to elevate your pre-run warm-up.
Dynamic Stretches for Beginner Runners: Setting the Foundation for a Strong Start
If you're just embarking on your running journey, dynamic stretching can become your trusty companion in ensuring a smooth and injury-free beginning. These dynamic stretches are carefully selected to cater to the needs of beginner runners, providing a solid foundation for your running routine.
1. Leg Swings
Stand next to a support, such as a wall or a sturdy structure, for balance. Swing one leg forward and backward, gradually increasing the range of motion. This stretch promotes hip flexibility, crucial for a balanced and efficient stride.
2. Arm Circles
Extend your arms straight out to the sides and make gentle circular motions with your arms. This dynamic stretch loosens up your shoulder joints, preparing them for the swinging motion they'll experience during your run.
3. Hip Rotations
Place your hands on your hips and gently rotate your hips in a circular motion. This dynamic stretch opens up your hip joints and engages the muscles around them, enhancing mobility and stability.
4. High Knees
Stand tall and march forward while lifting your knees towards your chest with each step. This exercise warms up your hip flexors and prepares them for the repetitive motion of running.
5. Butt Kicks
While jogging in place, aim to kick your heels up towards your glutes with each step. This dynamic stretch helps activate your quadriceps and hamstrings, enhancing circulation and flexibility.
6. Ankle Circles
Sit on the ground with one leg extended. Rotate your ankle in circular motions, first in one direction and then the other. This stretch targets the ankle joints, which play a vital role in maintaining a steady and balanced stride.
7. Standing Torso Twists
Stand with your feet hip-width apart and gently twist your torso from side to side. This dynamic stretch engages your core and spine, priming them for the rotational movement involved in running.
8. Walking Lunge
Take forward steps while dropping into a lunge position with each step. This exercise stretches your hip flexors and activates your glutes, offering a comprehensive warm-up for your lower body.
Incorporate these dynamic stretches into your pre-run routine to cultivate flexibility, enhance circulation, and engage your muscles before you hit the pavement. Remember that as a beginner, consistency is key. Gradually increase the intensity of your dynamic stretches as your body adapts to the routine. By embracing these fundamental stretches, you're establishing a solid foundation for your running journey, ensuring that each stride is a step toward progress and longevity.
Elevating Your Run: Advanced Dynamic Stretches for Seasoned Runners
For those who have logged countless miles and embraced the rhythm of running, dynamic stretching takes on a new dimension. As an advanced runner, your body demands a more intricate warm-up routine to match the intensity of your runs. These advanced dynamic stretches are carefully curated to align with your experience level, ensuring your body is optimally prepared for peak performance.
1. Hip Flexor Mobilization
Assume a lunge position with one foot forward. Gradually push your hips forward while maintaining an upright posture. This stretch targets the hip flexors, which can become tight due to the repetitive motion of running.
2. Leg Swings with Abduction/Adduction
Stand next to a support and swing one leg forward and backward, then side to side. Incorporating abduction and adduction movements engages your hip muscles in different planes of motion
3. Arm Swings with Resistance Bands
Attach a resistance band to a stable structure and hold the other end in one hand. Perform controlled arm swings against the resistance of the band. This adds resistance training to your dynamic stretching routine, enhancing upper body strength.
4. Lateral Lunges with Torso Twist
Step to the side into a lateral lunge while simultaneously twisting your torso towards the extended leg. This dynamic stretch combines lateral movement with rotational engagement, mimicking the complexity of running mechanics.
5. High Knee Skips
Incorporate a skipping motion while lifting your knees towards your chest with each skip. This advanced variation of high knees adds an explosive element to the stretch, engaging fast-twitch muscle fibers.
6. Ankle Dorsiflexion with Resistance Band
Wrap a resistance band around the balls of your feet and sit with your legs extended. Gently pull the band towards you, flexing your ankles. This stretch targets ankle mobility, essential for adapting to different terrains during your runs.
7. Single-Leg Deadlift with Reach
Balancing on one leg, hinge at your hips and extend your opposite leg behind you while reaching your arms forward. This dynamic stretch challenges your balance, core stability, and hamstring flexibility.
8. Skipping Lunges
Combine skipping with alternating forward lunges. This dynamic stretch not only engages your leg muscles but also enhances your cardiovascular endurance and coordination.
9. Standing Quad Stretch with Hip Extension
Hold your ankle behind you with one hand while extending your opposite arm overhead. This stretch targets the quadriceps and hip flexors, promoting better stride extension.
As an advanced runner, these dynamic stretches cater to the intricacies of your training. They engage multiple muscle groups, enhance flexibility, and challenge your coordination and stability. Remember to gradually incorporate these advanced stretches into your warm-up routine, paying attention to how your body responds. With each dynamic stretch, you're not just warming up; you're setting the stage for a run that's attuned to your seasoned expertise.
Embrace Dynamic Stretching for Elevated Running Performance
Dynamic stretching, as we've explored through the science, beginner-friendly routines, and advanced stretches, emerges as an indispensable tool in a runner's arsenal. From novices to seasoned athletes, the benefits of dynamic stretches are undeniable, as they pave the way for a more fluid, efficient, and injury-resistant running experience.
The science behind dynamic stretching unveils a symphony of physiological responses that set the stage for optimal performance. By activating muscles, enhancing blood flow, and improving range of motion, dynamic stretches create an environment where your body is primed for the physical demands of running. Beyond the mechanics, these stretches also establish a mental connection between intention and action, setting the tone for focused, purposeful strides.
For beginner runners, dynamic stretching offers a gentle initiation into the world of running preparation. The carefully selected stretches cater to the unique needs of those starting their running journey, fostering flexibility, stability, and confidence. As you incorporate these foundational stretches into your routine, you're not only reducing the risk of injuries but also creating a habit that will accompany you as you progress on your running path.
Advanced runners, who have honed their craft and challenged their bodies, find in dynamic stretching an opportunity to elevate their performance even further. The advanced stretches introduce complexity and sophistication, aligning with the demands of higher-intensity training. By engaging multiple muscle groups, enhancing neuromuscular coordination, and preparing your body for the intricacies of running mechanics, these stretches allow you to stride forward with a well-rounded approach to warm-up.
In the journey towards becoming a stronger, more agile, and injury-resistant runner, dynamic stretching becomes a consistent thread that binds together each stage of your progress. It's not just about warming up your muscles; it's about setting the stage for excellence. With every stretch, you're fostering a relationship between your body and the road ahead. You're cultivating a deeper understanding of your body's capabilities and limitations, and you're nurturing a sense of respect for the resilience it holds.
So, whether you're about to embark on your first run, are in the midst of a seasoned training regimen, or fall anywhere in between, embrace dynamic stretching as a companion on your running journey. Let each stretch be a reminder of your commitment to holistic running wellness. With dynamic stretching, every stride becomes a testament to your dedication to the sport, an embodiment of the harmony between preparation and performance. As you lace up your shoes and step out onto the path, remember that each dynamic stretch is a gesture of care, a salute to your body's incredible capacity, and a promise to run with strength, grace, and endurance.
How To Sleep When Dealing With Joint Pain
By understanding how to optimize sleep habits and make strategic adjustments to bedding and sleep positions, individuals with joint pain can improve sleep quality and wake up feeling rejuvenated, ready to face each day with greater ease and comfort.
In today's fast-paced world, achieving restful sleep is essential for overall well-being and vitality. However, for individuals dealing with joint pain, the quest for a good night's rest can be particularly challenging. Joint pain can disrupt sleep patterns, leading to discomfort, fatigue, and decreased quality of life. Fortunately, there are practical strategies to address this issue and create a joint-friendly sleep routine. This report explores effective ways to sleep with joint pain, encompassing three key areas: Tips for a Restful Night's Sleep, Comfortable Sleep Positions, and Creating a Joint-Friendly Sleep Environment. By understanding how to optimize sleep habits and make strategic adjustments to bedding and sleep positions, individuals with joint pain can improve sleep quality and wake up feeling rejuvenated, ready to face each day with greater ease and comfort.
Tips for a Restful Night's Sleep
Joint pain can be a nightly struggle, making it challenging to find comfort and get the restful sleep your body needs. However, with some adjustments and mindful practices, you can improve your sleep quality and wake up feeling more refreshed. Here are some tips to help you sleep better despite joint pain:
1. Create a Soothing Bedtime Routine: Establish a calming pre-sleep routine to signal your body that it's time to wind down. Avoid stimulating activities like using electronic devices or watching intense television shows before bedtime. Instead, engage in relaxing activities such as reading a book, taking a warm bath, or practicing gentle stretching exercises to release tension in your joints.
2. Invest in Supportive Bedding: Your mattress and pillows play a crucial role in promoting a good night's sleep. Look for a mattress that provides the right balance of support and cushioning for your specific needs. Memory foam or hybrid mattresses can be excellent choices for joint pain sufferers as they conform to your body's shape, alleviating pressure points. Additionally, consider using orthopedic or contour pillows that support your head, neck, and spine alignment, reducing strain on your joints.
3. Maintain a Comfortable Sleep Position: Finding the right sleep position can make a significant difference in easing joint pain. If you have joint pain in your shoulders, try sleeping on your back with a pillow under your knees to reduce pressure. For hip or lower back pain, consider sleeping on your side with a pillow between your knees for added support. Experiment with different positions and pillow arrangements to determine what works best for your specific pain points.
4. Use Heat or Cold Therapy: Applying heat or cold to affected joints before bedtime can help alleviate pain and promote relaxation. Warm compresses or a heating pad can soothe stiff joints and improve blood flow, while cold packs can reduce inflammation and numb painful areas. Be cautious with heat therapy, especially if you have swelling, and always use a cloth to avoid direct contact with the skin.
5. Practice Gentle Exercises: Gentle exercises during the day can enhance joint flexibility and reduce nighttime discomfort. Low-impact activities like swimming, tai chi, or yoga can improve joint mobility without placing excessive strain on your body. However, avoid vigorous exercise close to bedtime, as it may energize your body and make it harder to fall asleep.
6. Consider Over-the-Counter Remedies: Over-the-counter pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs), can help manage joint pain and improve sleep quality. Consult your healthcare provider before using any medication regularly to ensure it's safe and suitable for your specific condition.
7. Create a Sleep-Friendly Environment: Keep your bedroom dark, cool, and quiet to optimize your sleep environment. Consider blackout curtains to block out external light, and use a fan or white noise machine to mask disruptive sounds that could disturb your rest.
By implementing these tips into your nightly routine, you can create a more restful and rejuvenating sleep experience, even when dealing with joint pain. Remember that it's essential to listen to your body, and if your joint pain persists or worsens, consult a healthcare professional for personalized advice and treatment options. A good night's sleep is crucial for overall well-being, and with some care and attention, you can improve your sleep quality and wake up ready to face the day with greater vitality.
Comfortable Sleep Positions for Easing Joint Pain
Dealing with joint pain can make finding a comfortable sleep position seem like an impossible task. However, certain sleep positions can alleviate pressure on your joints and contribute to a more restful night's sleep. Listed below are some sleep positions to consider for easing joint pain.
1. Back Sleeping with Knee Support: Sleeping on your back is generally recommended for individuals with joint pain, as it distributes weight evenly, reducing pressure on specific areas. Place a pillow under your knees to maintain a natural curvature in your lower back and relieve strain on your hips and knees. This position can be particularly helpful for those with lower back pain and osteoarthritis.
2. Side Sleeping with Pillow Support: If you prefer to sleep on your side, it's essential to maintain proper spinal alignment. Place a pillow between your knees to prevent your upper leg from pulling your spine out of alignment, reducing stress on your hips and lower back. This position is beneficial for people with hip or knee pain.
3. Fetal Position: Curling up in the fetal position can be soothing for individuals with joint pain. Lie on your side and draw your knees up towards your chest while keeping your back slightly curved. This position can help alleviate pressure on the lower back and may be helpful for individuals with herniated discs or degenerative disc disease.
4. Elevated Head and Upper Body: Elevating your head and upper body slightly can be beneficial for those with shoulder, neck, or upper back pain. Use an adjustable bed or prop yourself up with pillows to create a gentle incline. This position can reduce pressure on the shoulders and upper back, promoting better alignment and less discomfort.
5. Avoid Stomach Sleeping: Sleeping on your stomach can strain your neck and put pressure on your spine, exacerbating joint pain. This position can also restrict breathing, leading to discomfort and restless sleep. If you are used to stomach sleeping, try transitioning to a back or side sleeping position for improved joint health.
6. Experiment and Listen to Your Body: Finding the best sleep position for joint pain may require some trial and error. Pay attention to how your body feels in different positions and adjust your pillow arrangements accordingly. The goal is to keep your spine and joints aligned and well-supported throughout the night.
7. Use Pillows Strategically: The type and placement of pillows can significantly impact your comfort while sleeping with joint pain. Consider using a body pillow to support your entire body and maintain proper alignment. Additionally, invest in pillows specifically designed to support neck and lumbar regions for enhanced joint relief.
Remember that individual preferences and conditions vary, and what works for one person may not work for another. If you find that joint pain is persistently disrupting your sleep, consider consulting a healthcare professional to explore personalized solutions and potential underlying causes. Proper sleep positioning, coupled with other pain management techniques, can make a significant difference in managing joint pain and improving the quality of your sleep, ultimately contributing to a better overall quality of life.
Creating a Joint-Friendly Sleep Environment: Pillows, Mattresses, and More
Designing a joint-friendly sleep environment can significantly impact your comfort and sleep quality, especially when dealing with joint pain. From choosing the right mattress to optimizing your bedding, creating a supportive sleep environment can help alleviate discomfort and promote restful sleep. Here are some tips for crafting a joint-friendly sleep oasis:
1. Selecting the Right Mattress: The right mattress is crucial for individuals with joint pain. Look for a mattress that offers the right level of support while cushioning pressure points. Memory foam mattresses are often recommended for their contouring ability, as they conform to your body's shape and distribute weight evenly. However, preferences may vary, so consider trying out different mattress types to determine what feels most comfortable for your joints.
2. Mattress Toppers for Extra Comfort: If you already have a mattress that is not specifically designed for joint support, consider adding a mattress topper. A memory foam or latex topper can add an extra layer of cushioning, reducing pressure on your joints and enhancing overall comfort.
3. Optimal Pillow Support: As mentioned earlier, pillows play a vital role in supporting your head, neck, and spine alignment. Choose pillows designed for joint comfort, such as memory foam or contour pillows. Ensure that your pillow height and firmness provide adequate support without straining your neck or shoulders.
4. Invest in Supportive Bedding: Beyond mattresses and pillows, invest in high-quality, supportive bedding. Consider using body pillows or knee pillows to help maintain proper spinal alignment and reduce pressure on your hips and knees. Body pillows can also provide support for your arms, reducing strain on your shoulders.
5. Temperature Regulation: Temperature can influence sleep quality, especially for those with joint pain. Keep your bedroom at a comfortable temperature, as extreme cold or heat can exacerbate joint discomfort. If you find yourself waking up due to hot flashes or night sweats, consider using cooling bedding materials to maintain a comfortable sleep environment.
6. Bed Height and Accessibility: The height of your bed can impact how easy it is for you to get in and out of bed, particularly if you have joint pain in your hips or knees. Ensure your bed height is appropriate for your needs, and consider using a sturdy step stool if necessary.
7. Eliminate Sleep Disruptions: Address factors that may disrupt your sleep, such as noise, light, or uncomfortable clothing. Use blackout curtains to block out light, consider using earplugs or a white noise machine to mask sounds, and choose sleepwear that allows for easy movement and doesn't constrict your joints.
By prioritizing joint-friendly bedding and creating a soothing sleep environment, you can optimize your chances of experiencing a restful night's sleep. Experiment with different mattress types, pillow arrangements, and bedding solutions to find what works best for your specific needs and preferences. Remember that personalized adjustments can make a significant difference in managing joint pain and enhancing the overall quality of your sleep. If joint pain continues to disrupt your sleep despite these changes, consult a healthcare professional for further evaluation and guidance.
Sleeping with joint pain can be a daunting challenge, but armed with knowledge and practical approaches, it is possible to transform sleepless nights into restful slumber. This report has delved into valuable insights on easing eco-anxiety, empowering readers to cope constructively with their environmental concerns while embracing positive actions for a sustainable future. From fostering a soothing bedtime routine to selecting supportive mattresses and bedding, the path to a joint-friendly sleep environment is well within reach. By incorporating the tips for a restful night's sleep, comfortable sleep positions, and creating a joint-friendly sleep environment into their daily routines, individuals can alleviate discomfort, enhance sleep quality, and wake up feeling more refreshed. Remember, seeking personalized advice from healthcare professionals can further optimize sleep solutions for specific conditions. Embrace these strategies with an open mind and a commitment to self-care, and rest assured that better sleep is within your grasp, paving the way for a healthier and more fulfilling life.
Check out my post on Tips For Sleeping With Anxiety And Insomnia.
For more resources, I recommend checking out the Cleveland Clinic’s page about sleeping with joint pain.
Home Hacks For People With ADHD
For individuals with ADHD, maintaining an organized and clutter-free home environment can significantly improve focus, productivity, and overall well-being. This post outlines various home hacks specifically designed to support individuals with ADHD in creating a more structured, efficient, and calming living space.
Attention Deficit Hyperactivity Disorder (ADHD) can present unique challenges in managing daily tasks and routines. For individuals with ADHD, maintaining an organized and clutter-free home environment can significantly improve focus, productivity, and overall well-being. This post outlines various home hacks specifically designed to support individuals with ADHD in creating a more structured, efficient, and calming living space.
1. Declutter and Simplify:
Clutter can be overwhelming and distracting for people with ADHD. Start by decluttering your living space regularly. Donate or discard items you no longer need or use, and implement a "one in, one out" rule for new belongings. Simplify your décor and keep surfaces clear to reduce visual distractions and create a more peaceful environment.
2. Create a ‘Command Center’:
Assign a certain space in your home as a ‘command center’. Use a whiteboard or corkboard to display schedules, to-do lists, and important reminders. Incorporate color-coded labels and sticky notes to differentiate tasks and deadlines. This centralized space will serve as a visual aid to keep track of daily activities and responsibilities.
3. Organize with Containers and Labels:
Use clear containers and labels to organize belongings in your home. Group similar items together, such as office supplies, electronics, or craft materials. This method not only streamlines storage but also makes it easier to find items when needed, reducing the time spent searching for misplaced items.
4. Establish Routines:
Establishing consistent routines can help individuals with ADHD manage time better and reduce the chances of forgetting essential tasks. Set aside specific times for daily activities like waking up, meals, work/study sessions, and relaxation. Use timers or alarms as prompts to transition between tasks and maintain focus.
5. Utilize Visual Cues:
Visual cues can act as powerful reminders for individuals with ADHD. Create a color-coded calendar using markers or stickers to signify important events, deadlines, and appointments. Place clocks or timers in different rooms to track time accurately and prevent the loss of focus during tasks.
6. Manage Paperwork:
Paperwork can easily pile up and become overwhelming for people with ADHD. Set up an organized filing system with clearly labeled folders for bills, documents, and other essential papers. Consider transitioning to digital formats when possible to reduce paper clutter.
7. Reduce Noise and Distractions:
Minimize auditory distractions by incorporating noise-cancelling headphones or using white noise machines. Designate a quiet area in your home for focused work or relaxation. Use curtains or blinds to control natural light, as excess light can sometimes lead to overstimulation.
8. Implement the "Five-Minute Rule":
The "Five-Minute Rule" is a simple strategy to tackle procrastination. Whenever you encounter a task that takes five minutes or less to complete, do it immediately. This approach regulates and prevents small tasks from piling up.
9. Break Tasks into Smaller Steps:
Large tasks can be difficult in mutliple ways for individuals with ADHD. It can be beneficial to break them down so the tasks are clearer and easier to understand . Celebrate each completed step to provide a sense of accomplishment and motivation to continue.
10. Delegate and Seek Support:
Recognize that you don't have to manage everything on your own. Delegate tasks to family members or housemates to share responsibilities. Seek support from professionals, such as coaches or therapists, who specialize in ADHD management techniques.
Creating an ADHD-friendly home environment is essential for improving focus, organization, and overall well-being. By implementing these home hacks, individuals with ADHD can enhance their ability to manage daily tasks, reduce distractions, and lead more structured and fulfilling lives. A well-organized and calming living space can significantly contribute to a sense of control and accomplishment, empowering individuals with ADHD to thrive in their day-to-day lives.
Need to clean your home? No sweat now!
Need to make dinner? Uh-oh!
Luckily, I have a blog post all about that that you can read here.
Your Anxiety Is Lying To You
This blog post delves into the notion that "Anxiety Is Lying to You," exploring the different ways anxiety symptoms can deceive us and the importance of addressing mental health.
Unveiling the Truth Behind Anxiety Symptoms and Mental Health
In the hustle and bustle of everyday life, many of us have experienced anxiety at some point. It's a natural human response to stress and challenging situations. However, anxiety can sometimes take on a deceptive role, manipulating our thoughts and emotions. This blog post delves into the notion that "Anxiety Is Lying to You," exploring the different ways anxiety symptoms can deceive us and the importance of addressing mental health.
1. The Deceptive Face of Anxiety:
Anxiety can wear many masks, making it difficult to recognize its true nature. At times, it disguises itself as genuine concern or a desire to stay vigilant, leading us to believe it's a productive emotion. But often, it's a clever illusion. In reality, anxiety can inflate perceived threats, making everyday situations seem dangerous when they are not. It warps our perception of reality, painting a skewed picture of the world around us.
2. Anxiety Symptoms: Unraveling the Misinformation:
Recognizing anxiety symptoms is crucial to understanding its deceptive nature. Physical symptoms like rapid heartbeat, sweating, trembling, and shortness of breath can be distressing and frightening. Anxiety may convince us that these symptoms are signs of an imminent disaster, fueling a never-ending cycle of fear and panic. However, it's essential to realize that these symptoms are the body's natural responses to perceived threats, often exaggerating the situation.
3. The Web of Negative Thoughts:
Anxiety feeds off negative thoughts, spinning a web of catastrophic scenarios in our minds. It whispers self-doubt and instills a fear of failure, leading us to believe we are incapable or unworthy. This constant stream of negativity can significantly impact our mental health, trapping us in a cycle of despair and hopelessness.
4. Seeking Reassurance: The Trap of Uncertainty:
When anxiety takes hold, seeking reassurance becomes a common coping mechanism. While reassurance-seeking may provide temporary relief, it's a trap that perpetuates the cycle of anxiety. The more we seek reassurance, the more we rely on external validation, neglecting our ability to build inner strength and resilience.
5. Challenging the Lies: Cognitive Behavioral Therapy (CBT):
To break free from anxiety's deceitful grip, cognitive behavioral therapy (CBT) can be highly effective. CBT helps us identify negative thought patterns, challenge them, and replace them with more balanced and realistic perspectives. Through this process, we can cultivate healthier coping mechanisms and develop the skills needed to confront anxiety head-on.
6. Embracing Mindfulness: Living in the Present:
Mindfulness practices encourage us to live in the present moment, anchoring us to reality rather than allowing anxiety to pull us into a whirlwind of worries about the future. By practicing mindfulness, we can learn to acknowledge our anxious thoughts without judgment, gradually reducing their influence over our emotions.
7. Seeking Support: Opening Up About Mental Health:
One of the most crucial steps in combatting anxiety is seeking support. Often, anxiety convinces us that we're alone in our struggles, preventing us from reaching out to others. But opening up about our mental health can be liberating. Whether it's confiding in friends, family, or seeking professional help, sharing our experiences can provide us with a sense of validation and relief.
Anxiety is a master manipulator, adept at deceiving us into believing its lies. By recognizing the deceptive nature of anxiety symptoms and prioritizing mental health, we can take back control of our lives. Embracing mindfulness, challenging negative thoughts, and seeking support are powerful tools to overcome anxiety's grasp. Remember, you are not alone in this journey, and seeking help is a sign of strength, not weakness. Together, we can unveil anxiety's lies and move towards a healthier, more fulfilling life.
5-Minute Journal Prompts
In this blog post, we will explore five powerful Five-Minute Journal prompts that can help you start your day with a positive mindset and end it with a grateful heart.
In today's fast-paced world, finding moments of mindfulness and gratitude can feel like an uphill battle. However, with the Five-Minute Journal method, you can cultivate a daily practice that encourages mindfulness, enhances self-awareness, and promotes gratitude. In this blog post, we will explore five powerful Five-Minute Journal prompts that can help you start your day with a positive mindset and end it with a grateful heart.
1. Morning Reflections: Setting Intentions for the Day
The first prompt of the Five-Minute Journal centers around morning reflections and setting intentions for the day ahead. Each morning, take five minutes to sit down with a pen and a journal and answer the following questions:
a) What am I grateful for today?
Take a moment to focus on the positive aspects of your life, big or small, and express gratitude for them. It could be the support of your loved ones, the opportunity to pursue your passions, or even the simple pleasure of a warm cup of coffee.
b) What will make today great?
Set clear intentions for the day by visualizing the positive experiences you hope to encounter. Whether it's accomplishing a specific task at work, sharing laughter with friends, or engaging in a hobby you enjoy, these intentions help guide your actions throughout the day.
2. Daily Affirmations: Cultivating Self-Compassion
The second set of prompts involves daily affirmations that foster self-compassion and positive self-talk. Use the following questions to inspire your affirmations:
a) What are three things I love about myself?
Acknowledge your strengths and unique qualities. Recognize the value you bring to the world and appreciate the journey you've taken to become the person you are today.
b) How will I show kindness and compassion to myself today?
Commit to treating yourself with the same love and care you extend to others. Whether it's taking a short break to relax, indulging in a healthy treat, or simply acknowledging your accomplishments, prioritize self-compassion.
3. Evening Reflections: Embracing Gratitude
The third set of prompts focuses on evening reflections, allowing you to embrace gratitude before bedtime:
a) What made today amazing?
Recall the positive moments and experiences you encountered throughout the day. Celebrate the accomplishments, no matter how small, and appreciate the joy they brought.
b) How could I have made today even better?
Reflect on any challenges you faced and consider how you can approach them differently in the future. Use this opportunity for growth and learning, turning obstacles into opportunities.
4. Acts of Kindness: Spreading Positivity
This prompt aims to inspire acts of kindness and cultivate a sense of interconnectedness with others:
a) How can I make someone else's day better today?
Challenge yourself to perform at least one act of kindness each day. Whether it's a genuine compliment, a helping hand, or a thoughtful gesture, spreading positivity not only benefits others but also brings joy and fulfillment to your life.
5. Gratitude Beyond the Ordinary: Seeking Beauty in Simplicity
The final prompt encourages finding beauty and gratitude in the everyday moments:
a) What small moments brought me joy today?
Take a moment to appreciate the little things that often go unnoticed—a beautiful sunrise, the sound of rain, or a heartwarming conversation. These simple joys can serve as powerful reminders of life's richness.
The Five-Minute Journal prompts offer a transformative way to integrate mindfulness and gratitude into your daily routine. By taking just five minutes each morning and evening to engage with these prompts, you can shift your focus towards positivity, cultivate self-awareness, and develop a deeper appreciation for the world around you. Embrace the power of journaling and unlock the path to a more fulfilling and grateful life.
Check out my post about Goal-Setting Journal Prompts! As well as my post about Financial Freedom Prompts.
How To Lose Side Boob Fat
Need help with some pesky fat? See if we can help!
As women, we all have that one area where we’d love to see a little less fat. Today, we’re talking about side boob fat. Some of us call it underarm fat, bra bulge or bat wings. For whatever term you use, though, the truth remains the same: we want it gone! There’s no magic pill, powder or surgery to eliminate underarm fat. It takes time, effort and consistency. But with the right tips, you can blast away side boob fat and feel confident in your own skin.
Start with strength training
Lifting weights is an excellent way to tighten and tone your muscles. Building muscle mass in your chest, back and shoulders will help burn off excess fat around your underarms. Regular strength training, especially with weights that target your upper body, will also increase your metabolism, helping you burn more calories throughout the day.
Incorporate cardio exercise into your routine
Cardiovascular exercise is key for fat burning. Intense cardio workouts like running, spinning or boxing are great choices, but don’t forget the power of low-impact exercises like walking, swimming or dancing. These types of exercises are easy on your joints, keep your heart healthy, and help you lose weight over time.
Practice healthy eating habits
It’s impossible to target fat loss to a particular area of the body, but you can stay on top of your calorie intake. Avoid processed foods and sugary drinks, and keep an eye on the unhealthy fats in your meals. Focus on fresh fruits and veggies, lean protein, and healthy fats like avocado and nuts. Balanced, healthy eating is key to sustained weight loss.
Get enough rest
Research shows that being tired can increase your hunger and cravings for high-calorie foods. Seven to eight hours of sleep each night will allow your metabolism to run smoothly. A full night’s rest can also help reduce stress, which can cause your body to hold onto fat.
Stay patient and consistent
Finally, the key to losing side boob fat (or any unwanted fat) is consistency. Sticking to a healthy diet and regular workout routine is essential. Allow yourself time to see results and don’t get discouraged if you don’t see changes right away. Remember, it takes time for fat loss to occur, especially in stubborn areas like the underarms.
Blast away that side boob fat and feel more confident in your own skin by building muscle mass with strength training, incorporating cardio exercise like running, spinning or boxing, healthy eating habits which is the key to weight loss, Getting enough rest and staying patient and consistent which always gives better results. Remember, taking care of yourself takes time and effort. But with discipline, consistency and the right tools, you’ll say goodbye to side boob fat in no time!
How To Make Your Hair Last Longer Between Washes
Need some advice for getting those divine locks without washing your hair every day? Look no further!
All of us have had days when we wake up to find our hair oily and unwashed. It can be challenging to style and manage, but there are ways to keep it looking and feeling fresh without washing it too often. The secret lies in taking good care of your hair, using the right products, and following a hair-care routine that suits your hair type. Here are some tips to help you make your hair last longer between washes.
Use Dry Shampoo
Dry shampoo is a lifesaver when it comes to keeping your hair looking and smelling clean. It soaks up the excess oil and sweat that builds up on your scalp and hair during the day, making it look and feel fresh. Apply dry shampoo on the roots of your hair, wait for a few minutes, and brush it through your hair. It will absorb the oils and freshen up your hair instantly.
Rinse Your Hair with Cold Water
If you don’t want to use dry shampoo, you can rinse your hair with cold water instead. The colder the water, the better, as it will close the cuticles of your hair and prevent oil from penetrating your strands. Use lukewarm water to wet your hair, and then rinse it with cold water for about 30 seconds. This will help to remove dirt and oil, leaving your hair fresher and cleaner.
Avoid Overusing Hair Products
Hair products, particularly those containing silicone, can make your hair greasy and heavy. If you have already applied hair products, use them sparingly to avoid adding more weight to your hair. You can also opt for lightweight and natural products that don’t clog your hair follicles or add excess oil.
Brush Your Hair Regularly
Brushing your hair regularly can do wonders for your hair. It helps to distribute the oils from your scalp to the rest of your hair, making it smoother and less oily. Use a natural bristle brush to avoid damaging your hair, and be gentle when brushing or detangling. Avoid brushing your hair when it’s wet, as it’s more prone to breakage.
Sleep on a Silk Pillowcase
Believe it or not, the type of pillowcase you use can also affect the longevity of your hair. Cotton pillowcases can cause friction and pull your hair, making it more prone to breakage and tangling. Switch to a silk pillowcase, which is smooth and soft on your hair. It also helps to prevent frizz and bedhead, leaving your hair looking and feeling fresh.
These are some quick and simple tips to help you make your hair last longer between washes. Regardless of your hair type or texture, following a regular hair-care routine can make a big difference in the health and appearance of your hair. By taking good care of your hair, you can avoid overwashing it and keep it looking fabulous. Try incorporating these tips into your routine, and see how much of a difference they can make!
Eating Disorder Journal Prompts
Writing out feelings, thoughts, and experiences can be healing, and using specialized prompts can help individuals struggling with eating disorders to confront their emotions and begin to heal. Below are some journaling prompts for eating disorders.
Eating disorders are not just physical battles, but mental and emotional as well. Professionals use tools and strategies to help those afflicted with these disorders; though one such popular strategy online is journaling. Writing out feelings, thoughts, and experiences can be healing, and using specialized prompts can help individuals struggling with eating disorders to confront their emotions and begin to heal. Below are some journaling prompts for eating disorders.
1. Describe your relationship with food, and how it has changed over time. This can be a difficult prompt to tackle, but exploring the ways food has affected your life can help you confront your emotions and behaviors.
2. Write a letter to your body. This exercise can be especially beneficial for those with body dysmorphia or eating disorders that affect body image. In the letter, express your gratitude for your body, apologize for any harm you may have caused it, and commit to treating your body with kindness and respect in the future.
3. Reflect on a time when you felt the most anxiety or stress about food, and try to identify the root cause of those feelings. Think about what you were going through then, both emotionally and physically. This can help you understand why certain triggers may be affecting your eating habits.
4. Describe your ideal relationship with food. This prompt can help you identify what kind of relationship you want to have with food, and what changes you need to make in order to achieve that ideal.
5. Reflect on how you view yourself now, and think about how your perception of yourself has changed. This prompt can aid in identifying thinking patterns related to disordered eating.
Writing out your thoughts and feelings can help you confront difficult emotions and behaviors. Using specialized prompts can help you explore specific aspects of your relationship with food and your body. It is important to remember that overcoming an eating disorder is a journey, and that journaling is just one tool in your toolbox. Give these prompts a try to see how the power of journaling can transform your life.
Check out my post about Making Meals Easier With Executive Dysfunction!
Making Meals Easier With Executive Dysfunction
Executive dysfunction can make daily life activities like meal prep or grocery shopping more challenging and overwhelming. However, there are several ways to make mealtime more manageable and less stressful. In this blog post, we will explore some useful tips and tricks to help individuals with executive dysfunction navigate meal prep with ease.
Executive dysfunction is a condition where a person has difficulties with their cognitive abilities, including planning, organizing, or starting actions. It can make daily life activities like meal prep or grocery shopping more challenging and overwhelming. However, there are several ways to make mealtime more manageable and less stressful. In this blog post, we will explore some useful tips and tricks to help individuals with executive dysfunction navigate meal prep with ease.
Plan, Plan, Plan
Planning is crucial to mealtime success. Meal planning helps to eliminate the stress that comes with trying to come up with your meal at the last minute. It also ensures that you have the right ingredients on hand, saving you time and money in the long run. Begin by creating a weekly or monthly meal plan, including breakfast, lunch, and dinner. This plan will streamline the grocery list, and you only need to shop once a week. Start by choosing simple recipes that you enjoy and branch out once you feel more confident.
Make Use Of Simple Meal Prep Techniques
Meal prepping is a great way to prepare for the week ahead. Simple meal prep techniques include chopping vegetables and storing them in containers, pre-cooking meat or beans, or portioning out snacks for the week. Invest in some high-quality containers that are easy to open and label them with the food and date. Prep meals at the same time each week, such as Sunday mornings, to make them become a routine.
Utilize Kitchen Gadgets
Kitchen gadgets can make meal prep easier and more enjoyable. For instance, using a slow cooker to cook meals overnight means you wake up to a nutritious breakfast, and you have lunch ready. Use a food processor to chop vegetables, so you speed through this time-consuming task with ease. There are tons of kitchen gadgets designed to make cooking and meal prep simple, so explore these devices and find ones that work for you.
Simplify Your Meals
Preparing fancy meals can be overwhelming and time-consuming, especially when executive dysfunction is involved. Simplify your meals by choosing recipes that require less time, effort, and cost. For instance, you can make a large pot of soup or chili to reheat throughout the week. One-pot recipes are ideal. They eliminate the need for multiple pots or pans and make meal prep simpler.
Keep Healthy Snacks on Hand
Eating nutritious snacks throughout the day can help maintain energy levels and prevent hunger cravings. Keep healthy snacks on hand, such as fruit, nuts, and crackers, and store them in a place where it’s easy to grab them. Have a designated snack bin in the refrigerator and pantry to grab items that are ready to be eaten.
To recap: meal planning, using simple meal prep techniques, utilizing kitchen gadgets, simplifying your meals, and keeping healthy snacks on hand can help individuals with executive dysfunction navigate meal prep with more ease and comfort. These tips will save time, reduce stress, and promote better eating habits. With these techniques, you’ll be able to plan nutritious meals that you can look forward to without the hassle. Remember, it’s all about simplifying processes while still meeting your needs.
Check out my post about Journal Prompts For Help With Eating Disorders.
Laundry Tips For College Students
Laundry should not be a daunting task; it’s manageable with a little planning and organization. In this post, we’ll explore some of the essential laundry tips for college students. From separating clothing to folding tips, you’ll learn how to keep your clothes clean and fresh while saving time and money.
College life comes with its own set of challenges. One of these challenges involves doing laundry. It can be frustrating to find clothes that are dirty or not fresh when you need them most. Laundry should not be a daunting task; it’s manageable with a little planning and organization. In this post, we’ll explore some of the essential laundry tips for college students. From separating clothing to folding tips, you’ll learn how to keep your clothes clean and fresh while saving time and money.
Use A Process To Sort Clothes
The first step in doing your laundry is sorting your clothes. Separate whites, darks, and colors to avoid bleeding or discoloration. You can also divide clothes by fabric type, such as towels, sheets, and delicates. This process may require extra time, but it will prevent any damage to your clothes during the washing process.
Choose the Right Detergent
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Using the right laundry detergent is essential for getting your clothes clean and keeping them fresh. Look for laundry detergents that are easy to use, affordable, and effective at removing stains, dirt, and odors. You can also consider detergent with fabric softener to avoid the need for a separate fabric softener product.
Wash Clothes Correctly
To ensure that your clothes get quality clean, read the care label on the clothes, and follow the instructions. Use the appropriate washing cycle, which could be warm or cold water, depending on the clothing. For heavy stained clothes, use a pre-wash cycle. Be sure to use the right amount of detergent to avoid a soapy residue from appearing on the finished load of laundry.
Dry Clothes Correctly
The way you dry your clothes can affect their quality. Use the right temperature setting on your dryer or consider air-drying your clothes. Use dryer balls or fabric softener sheets to soften clothes and reduce static cling. After removing clothes from the dryer, fold or hang them to avoid wrinkles and odors.
Fold Clothes Correctly
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Folding clothes can be a tedious task for many college students. But, it’s essential to fold clothes to reduce wrinkles and maintain their shape. Invest in hangers for shirts, jackets, or dresses, and keep them buttoned up to prevent them from stretching out while hung. For t-shirts, fold them using the KonMari or Marie Kondo method. If you’re struggling to fold any clothing, consider watching a YouTube tutorial, and you’ll be fine.
By now, we’ve already explored some of the essential laundry tips for college students to consider. Doing your laundry can be stress-free with the right tools, techniques, and attitude. The key is to stay organized, separate your clothes, choose the right detergent, wash clothes correctly, dry clothes in a proper manner, and fold clothes in little time. With these tips, you’ll keep your clothes looking clean and fresh for the duration of the college semester while saving time and money.
Feeling nervous about going away? Check out my post about how to deal with Anxiety About Going Away To College!
For more tips on packing for college, check out my Packing List For College here!
How To Cut Bangs On A Wig: The Ultimate Guide
Bangs have become one of the most exciting hairstyles of all time. They enhance the beauty of your face and create the perfect frame for your eyes. But with wigs, cutting them can be a little intimidating. You don’t want to ruin the wig or end up with unsightly bangs. With the right technique and tips, cutting bangs on a wig can be a fun and simple process. In this post, we’ll guide you through the steps to cut bangs on a wig.
Bangs have become one of the most exciting hairstyles of all time. They enhance the beauty of your face and create the perfect frame for your eyes. But with wigs, cutting them can be a little intimidating. You don’t want to ruin the wig or end up with unsightly bangs.
With the right technique and tips, cutting bangs on a wig can be a fun and simple process. In this post, we’ll guide you through the steps to cut bangs on a wig.
Choose the Type of Bangs
Before cutting, it’s important to decide on the type of bangs you want. Do you want them short, long, straight, or side-swept? You can use pictures of celebrities or models with the same face shape as yours to help you decide. Once you’ve chosen the type of bangs, you can go ahead with the cutting process.
Create the Guide Section
To get the perfect bangs, start by creating a guide section. Use a measuring tape to measure the length from the top of your head to where you want the bangs to be. Then, using a comb, separate a small section of hair from the front hairline. This section will be your guide section.
Trim the Guide Section
Using sharp scissors, trim the guide section to your desired length. Be careful not to cut it too short, as you can’t undo it. Trim with patience and check to ensure you’re still on track. Once you’re satisfied with the length, use it as a guide to cut the remaining sections of hair.
Cut the Rest of the Hair
Hold the section of hair you want for your bangs between your index and middle fingers. Then, use your guide section to cut the bangs. Cut the hair in small sections to avoid making mistakes. Remember to taper the edges so the bangs blend in with the rest of your hair.
Style the Bangs
After cutting, use a blow dryer and a round brush to style the bangs. Use a flat iron if you want them to be straight. You can apply hair gel or serum to smooth the edges. Remember to trim them on a regular schedule to maintain their length and the sharpness of their edges.
Cutting bangs on a wig can be simple and easy if you follow the steps above. It will change up your look and add a personalized touch to your wig. You don’t have to be a professional hairstylist to cut bangs; all you need is the right technique and tools. Just remember to have LOTS of patience when cutting!
Sleeping Tips To Help With Anxiety And Insomnia
Here are five unique sleeping tips for the anxious and insomniacs.
Look, coming from a twenty-something college student who struggles with general anxiety,
a terrible caffeine addiction,
abnormal hormonal repsonses,
the most irritable pms responses,
executive dysfunction,
maladaptive dreaming disorder,
and lung problems that make it hard to breathe while lying down…
Look, I’m just trying to say that I know how hard it is to get quality sleep.
So, if you struggle with anything that I do, here’s some helpful tips that’s worked for me and MAYBE will work for you. Don’t knock anything until you try it!
Sleeping Tips For The Anxious
#1: PREPARE FOR SLEEP BEFORE YOU EVEN THINK ABOUT IT
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The main problem I’ve been having lately is that I wait to wash up, brush my teeth, and pack whatever I need for tomorrow before I lie in bed. Then I lie in bed watching TV, thinking I won’t fall asleep because I don’t usually do; but before I know it, I wake up around 3:30 with my makeup still on, the TV still blaring, and my room in a mess!
SO, TRY THIS: If you want to go to bed at, say, eleven, then around 9pm, do your bedtime routine and pack as much as you can for tomorrow. Take your pills, put up your hair, and then go back to your phone or late-night hobby. Once that first wave of sleepiness comes, don’t hesitate to slide into bed, even with your phone, and just let your mind go where it goes. You’ll be more prone to falling asleep just because you know everything is already done and set for tomorrow, so.
#2: GET RID OF EXCESS ENERGY IN THE EVENING
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A Major Problem for me! I’ve found, especially in school, that the time I work out is super key to when exactly I am tired vs. all worked up. As much as I don’t like it, I do wait until the end of the day to workout. This way, I can give it my all and not worry about being too tired after to do anything, since I can just fall asleep!
SO, TRY THIS: Decide the time to work out that is best for you. If your busy schedule doesn’t let it fit in where you want it, than just adjust where you can. (If you’re like me and working out makes you extremely tired after, then you can try eating more throughout the day, or breaking up the workout throughout the day so it’s not all at one time.)
#3: TELL SOMEBODY WHEN YOU NEED TO BE UP IN THE MORNING
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I know this doesn’t work when you live alone. For that, I suggest having thirty alarms on multiple devices and placing them NOT in your bedroom, but literally down the hall and in a different room. Make sure it’s loud.
I have a great roommate, though, and we both know each other’s schedules well enough to know when the other should be awake in the morning. I can also ask her at times to wake me up if I’m not up by a certain time. This keeps me accountable, and it actually makes me better at waking up, because I have anxiety and it legitimately makes me feel bad thinking about her having to shake me awake, LOL.
SO, TRY THIS: Find an accountable buddy, even if it’s just your phone. You can even be accountable for each other going to bed on time!
#4: FIND A CONSISTENT SOUND TO FALL ASLEEP TO
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Some people swear by white noise, some by violin, some by the TV or the fan outside their room - I don’t care what floats your boat, as long as you stick to it. For me, I have a Youtube playlist of this group of reactors who watch The Office episodes and chat about them. I’ve seen the whole show, so I’m not invested in truly listening to them - I just find their voices soothing, and The Office is a show that makes me forget about any troubles in my life in that moment.
SO, TRY THIS: Find one “piece of sound” to try and stick to it for at least a week. Make sure, if it’s something on your phone like a playlist or video, leave it on the dresser and not next to you in the bed. Also, only listen to it for bedtime, so you can develop a habit of hearing that sound and having your body know that it’s time to fall asleep.
#5: UNDERSTAND ORIENTATION
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It sounds weird, but our bodies are more affected by small things than we know. Think back to when you last fell asleep and question: how were you positioned? Were you facing the door? Were you facing a window, and were the curtains closed or opened? Were you propped up on pillows, or was your face smushed into the fabric? These things matter because they can help or harm our mental and body reponses.
For instance, lying without proper support for your neck leads to soreness in that area when you wake up. Obviously, this causes irritation which can last throughout the day, and even all the way until your next sleep. If you face an open window, this can change your circadian rhythm, depending on when you go to bed/wake up and when light starts coming through the window.
SO, TRY THIS: Close the curtains and the bedroom door, make sure to prop your head slightly, and see what that does for your sleep for a week. I’m not saying this will fix things - and if anything’s impacting you negatively, then change it - but this simple change has done wonders for me in a) the amount of time it takes for me to fall asleep, and b) how my muscles feel in the morning.
THAT’S IT! I really hope these tips can help, but understand a lot of it is just trial and error. Be consistent, and you’re sure to build a routine that will get you that quality sleep we all desire.
Mental Health Journal #1
Mental Health Journal #1. My state of life and what I’m going to do with my time.
Mental Health - Week 1
MESSY THOUGHTS: All in all, it was a pretty good week. I started this blog - and while that took a lot of effort - it was nice to have something to focus on that distracted me from anxious thoughts.
I’ve been having a ton of doubt, really, about the state of my life. I’m on the precipice of changing everything I thought I wanted it to look like. It scares me, partly because I’m such a people pleaser, and to have my family and friends not understand why I don’t want to follow the “common” path of life is extremely nerve-wracking.
But also, I’m scared about not being able to prove to myself that this is what I want to be doing. This is how I want to be living. There’s worth in the work we do, but when it takes so long to see a result, it feels like all the time we’ve spent working has been a waste.
I’m hopeful, though, for the summer. I have to be or else I’ll go crazy. This is the second week since May where I’ve seen real, concrete proof that my life can work this way, so I’m just going to keep… going.
The time will pass anyways, right? Somebody said that on Tumblr or Twitter, I don’t remember, but it’s stuck with me. The time is going to pass no matter what, so I might as well pass it with a passion for what I’m doing.
Here’s a pic of my petunias and marigolds. They’re doing great this summer!
dated Jun 7, 2023
JOURNAL FOR THE FUTURE: I’ll be honest, I haven’t figured this part out yet. What do I know is that the first half of this is extremely messy and all around the place, so I’d like to counter that by having a neat, structured part. I’ll have to find/create a template of sorts, but that should be a fun, little task to complete next week!