HEALTH WELLNESS
13 Best Stress Relieving Foods

Feeling stressed, anxious, or depressed can take a toll on your mental health. There are several ways to manage negative emotions, such as therapy or meditation, but you can also use food and nutrition to boost your mood.
Discover 13 stress-relieving foods to incorporate into your diet that will help you reduce stress, boost your energy, and improve your overall well-being.
1. Chamomile Tea
Chamomile is a sunny herb that has been used for thousands of years for its calming and soothing effects. Chamomile was often associated with the sun, brightness, and happiness in ancient cultures, hinting at its uplifting properties.
Chamomile contains anti-inflammatory properties that help reduce anxiety and stress in the body. A 2009 clinical trial found that German chamomile, Matricaria Recutita, reduced symptoms of Generalized Anxiety Disorder over a placebo control.
If you are looking for a simple way to reduce stress, try making a cup of chamomile tea in the evening while you practice mindful reading. The herb’s properties should help you relax and unwind.
2. Salmon
Omega-3s are essential fatty acids that your body needs to run properly. Two important omega-3 fatty acids are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). EPA and DHA are both found in salmon and have been shown to have beneficial effects in combating depression.
A 3 three-ounce serving of salmon contains approximately 1,240 mg of DHA and 590 mg of EPA, making it a great source of essential omega-3 fatty acids. A 2011 randomized controlled trial showed that both DHA and EPA were able to reduce anxiety symptoms in participating by 20%.
Aim to eat three to four ounces of salmon a few times per week. This can help you keep a clear head, improve your mood, and reduce your daily levels of stress.
3. Chia Seeds
Chia seeds are a fascinating food that comes from Salvia hispanica, a desert plant found in Central America. Chia seeds are an excellent food for relieving stress, as they are high in omega-3s, antioxidants, protein, and fiber.
One ounce of chia seeds contains approximately 5,060 mg of ALA (Alpha-linolenic acid), another essential omega-3 fatty acid that can help with symptoms of depression and anxiety.
A 2020 review found people who routinely eat foods high in fiber showed a reduced risk of developing symptoms of depression and anxiety. Since chia seeds contain around 10 grams of fiber per ounce, this makes them an excellent option for a daily fiber source.
To incorporate chia seeds into your diet, try mixing them in with oatmeal or smoothies. Alternatively, you try making chia seed pudding which can be made to suit any flavor profile. See the video below for a few fun recipe options.
4. Turmeric
Turmeric is a spice that is made from grinding up the root of the Curcuma longa plant. It is most commonly used in Middle Eastern and Asian dishes and is one of the main ingredients in the popular drink “golden milk”.
Curcumin is one of the major components of turmeric and is thought to aid in stress and anxiety relief. Curcumin boosts DHA levels in the brain, which improves mental functions and processes.
A 2015 randomized controlled trial found that anxiety scores were lowered by just one gram of curcumin per day.
You can get curcumin by ingesting turmeric as a daily supplement or incorporating it into your weekly diet. Most sources suggest 2,000 mg or less of turmeric per day, which is about 1 tsp.
5. Chocolate
It may not surprise you that chocolate is considered a stress-relieving food. Many people joke about eating chocolate when they feel stressed, and there’s a good reason.
Dark chocolate, which is chocolate that contains around 70% or more pure cocoa, contains antioxidant compounds called flavonoids. A 2017 article in Frontiers in Nutrition posited that these flavanols increase blood flow and have neuroprotective properties.
Like omega-3s, these can actually help you feel less stressed and more cognizant when making decisions throughout your day. To benefit from chocolate’s antioxidant properties for stress relief, opt for the darkest chocolate you can stand. Aim for a small 1 to 1.5 ounce square as a daily treat.
6. Green Tea
Green tea is an easy-to-consume stress reducer with several brain health properties. Most notably, green tea contains L-theanine. L-theanine is an amino acid that is connected to anxiety reduction, mood stabilization, and brain health.
A 2016 double-blind, randomized study showed that people who consumed L-theanine had lower feelings of stress and decreased cortisol levels. L-theanine found in green tea may also enhance dopamine, GABA, and serotonin production, adding to its uplifting properties.
To get a daily dose of L-theanine, brew a cup of green tea in the mornings for an alternative to your typical morning latte. Stay away from green tea in the evenings, however, as it contains as much caffeine as a cup of coffee.
7. Oats
Oats are a great food to eat to improve your body’s digestive functioning and positively impact the gut-brain connection. One cup of raw oats contains around 8 grams of fiber, which aids in digestion and can help boost your mood.
Raw whole oats and steel-cut oats are best, as they take longer to digest than quick-cooking kinds. This helps keep your energy levels and insulin production stable. Stable blood sugar often manifests as an improved mood, with fewer feelings of stress and irritability.
Try making healthy energy bites with raw oats, nut butter, seeds, and a sweetener. You can also opt for sweet or savory oatmeal with healthy toppings like berries and nuts.
8. Berries
Berries of any kind are a great addition to your daily diet for stress reduction. Most berries contain high levels of antioxidants, vitamins, and minerals who are linked to lower instances of depression and anxiety.
A 2018 review suggested that phenolic compounds found in berries reduce oxidative stress which can aid in mental well-being.
A separate 2018 study found that people who consumed high levels of phenolic acid and anthocyanins, a pigment found in blue-purple berries, showed a reduced risk of depression symptoms.
Increase your berry consumption by eating a wide variety of berries such as:
- Blueberries
- Strawberries
- Raspberries
- Blackberries
- Cranberries
- Goji berries
Although cherries are not technically berries, they too can help you relieve stress. Cherries contain melatonin, a hormone found in the human body that helps regulate sleep. Getting the right amount of sleep is essential to your mental health, so add cherries in with your berries.
9. Hemp Hearts
Hemp hearts are part of the seeds that come from Cannabis sativa, or hemp plant. Hemp hearts are soft in texture and nutty in flavor and can be used as a topping on salads, toast, or oatmeal.
Hemp hearts are an excellent source of omega-3 fatty acids, which are great for improving brain function and cardiovascular health. Three tablespoons of hemp hearts contain approximately 2,600 mg of the stress-relieving omega-3 ALA and 9.48 grams of protein.
Hemp hearts are an easy add-on to your daily diet. Top your nut-butter toast with a sprinkle of hemp hearts or mix it into a bowl of savory or sweet oatmeal.
You can also top salads with hemp hearts or even sprinkle them onto a small bowl of berries as a fun topping.
10. Eggs
Eggs are a great food for relieving anxiety, stress, and overwhelm. These nutrient powerhouses contain essential amino acids that help your body produce serotonin and dopamine which are feel-good neurotransmitters in the brain. A 2020 article mentions that a moderate intake of eggs is associated with a decreased risk of depressive symptoms.
One egg contains Vitamins A, B5, B12, B2, B6, D, E, K, folate, phosphorus, selenium, calcium, and zinc.
All of these nutrients work together to create a healthier brain and body which can improve wellness and mental health. Aim to eat one or two eggs every day or so to give your brain a boost of helpful nutrients.
11. Yogurt
Yogurt, along with other probiotic foods like sauerkraut, kombucha, kimchi, and kefir, is wonderful for reducing mental stress and anxiety. Probiotics work to improve your gut health, which influences your mood through the gut-brain axis.
A 2013 study found that people who consumed around 8 ounces of yogurt a day showed better brain function and emotional regulation after four weeks.
To give your mind a stress-relieving boost, incorporate yogurt into your daily or weekly food routine. Look for yogurt with live active cultures for the most probiotic benefits.
12. Spinach
There’s a reason that Popeye showed superpowers after eating his spinach.
Spinach is a leafy green vegetable that can be eaten as part of a salad, thrown into smoothies, or wilted into soups or side dishes. It contains numerous vitamins like A, C, and K, as well as minerals like folate, iron, potassium, and magnesium which are great for your mind and body.
In relation to stress-relieving properties, a 2018 study on mice concluded that spinach contains anti-stress and antidepressant properties. An article from Harvard Health relayed that the magnesium in spinach can also have a calming effect on one’s mood.
Try adding spinach to your diet by tossing a few baby spinach leaves into a salad mix or smoothie. You can also get your daily spinach by taking a greens supplement.
13. Coffee
If you are a coffee fan, you’ll be happy to know that this popular beverage can relieve stress and give your mood a boost in the right quantities. A 2018 randomized controlled trial and 2021 report found that black coffee improved mental functioning after consumption.
Coffee is a major source of caffeine. There is approximately 37 mg of caffeine in one teaspoon of coffee. A 2015 meta-analysis found that people who drank between 68 mg and 509 mg of coffee per day experienced an 8% decrease in depressive symptoms per cup.
While coffee can improve your mood and reduce stress, too much can also cause problems. Jitteriness and irritability are side effects of too much caffeine, so stay below about 400 mg of caffeine which is around four cups of black coffee.
Add Stress-Relieving Foods to Your Diet For Better Mental Health
Although many factors play into your daily stress levels, eating stress-relieving foods can help. Try incorporating a handful of these foods into your diet and take note of the changes you feel.
Keep trying new foods until you find the items that keep you feeling calm and at peace.
Source link: https://mellowed.com/stress-relieving-foods/ by Jeana Marie at mellowed.com
HEALTH WELLNESS
Stop Self Diagnosing: 5 Reasons to See a Doctor Instead

These days, it seems like everyone’s a doctor. From nutritional advice to various diagnostic testing services online to natural remedies for everything, it’s easy to find a treatment to almost every problem online.
Sites like WebMD and HealthLine can allow you to quickly look up your symptoms to determine the most likely trigger. Self-diagnosing can be helpful in a pinch (when you need a quick way to bandage a small cut or advice on how to subside a headache), but it may be doing you more harm than good.
Here are five reasons why you might want to seek the advice of a medical professional, rather than self-diagnosing.
1. Online Credibility Can be Questionable
Sure, nerdygUrl684 on that well-established health forum has great advice on coping with depression, but you have no idea who she is. Is she really a licensed therapist? Did she really suffer from depression? And even if so, how can you be sure the natural treatment plan that worked for her will help you?
The truth is, you can’t. Every individual is different and if you’re suffering from a mental illness, working out a treatment plan with a therapist is your best course of action. They can unbiasedly assess your progress and work on goals that best fit your health goals.
The same goes for physical symptoms. Just because a so-called doctor online recommended dietary changes to improve your gut issues, doesn’t mean you should skip the doctor. You might need immediate treatment to help improve your problems, along with making nutritional changes.
2. Home Remedies Can Be Dangerous
Natural remedies are great. Many people want to avoid taking antibiotics, since they can hurt your immune system and cause other problems. And if you can avoid antibiotics and get better, that’s awesome! But don’t forget that antibiotics save lives every day and are a valid form of treatment.
This is particularly important when dealing with women’s health issues. There are many natural remedies online for yeast and other vaginal infections that can be downright scary or even painful to try out. And many of these remedies can make your problems worse or lead to new issues.
Natural remedies are great, but try working with a naturopath or physician who is open to alternative medicine, instead.
3. You Can’t Be Objective About Yourself
Many times psychological illnesses have physical components that people misdiagnose on their own. Those stomach ulcers are physical, without a doubt, but they may be linked to severe anxiety.
Your acne might be helped with topical creams from stores or your kitchen cupboard, but your might be overlooking a problem on the inside that a doctor would catch.
You can’t be objective about your own health or state of mind, no matter how logical you are. Not visiting a doctor can be severely detrimental to your health and can lead to even worse problems down the line.
4. You Can Make Yourself Sick
We’ve all hopped on WebMD and typed in our symptoms, fearing for the worse. It’s hard to find a string of symptoms that doesn’t indicate that you might have cancer or another serious disease.
Even when the odds are likely that you don’t, worrying about the threat of disease can lead you to thinking every mental or physical ailment is a sign of the worst.
That headache? Obviously a brain tumor. Your nervousness about a big interview? Crippling anxiety. That pain in your chest? You’re having a heart attack.
Constantly searching for answers to strange symptoms can lead us to believe we’re always sick or developing worse problems. Googling your symptoms can turn you into a hypochondriac and make you paranoid about every sneeze, cough, or hiccup.
5. WebMD is a Database, Not a Doctor
It’s great having access to medical information whenever you want it, but remember, WebMD and similar sites are databases with stored information. Just look at some of the symptoms of the diseases you’re looking up: headache, nausea, dizziness… they’re common symptoms for so many diseases, both mental and physical!
Talking to your doctor and allowing them to run tests, if needed, is the only way to be sure about your diagnosis and this certainty will allow you peace of mind.
Stop making yourself sick by self-diagnosing and make an appointment with your family doctor, instead.
Source link: https://mellowed.com/self-diagnosing/ by Courtney Johnston at mellowed.com
HEALTH WELLNESS
How to Practice Yoga at Home

These days, Yoga is a popular practice in North America, and for good reason: the ancient Eastern practice can bring many physical and mental benefits to its practitioners. Some of its most touted benefits include increased flexibility, weight loss, and an improved sense of well-being.
There are now over 6000 yoga studios across the U.S. which offer guided classes to seasoned yogis and beginners alike.
But yoga memberships are expensive and not everyone feels comfortable practicing yoga in a studio environment (especially if you’re just starting out).
Over the years, I’ve come to prefer practicing yoga in the comfort of my home, so that I can flow how I want, at my own pace. (Plus, there’s no one around to witness my face plants whenever I topple over in bakasana pose!)
Even better, a yoga practice from home is cost-effective and easy to start! If you’re brand new to yoga, here are seven steps to start practicing yoga at home:
1. Attend a Live Yoga Class First
Although not strictly necessary, I would highly recommend attending a few live yoga classes first if you are a total beginner. The reason is that it can be really difficult to know if you’re doing the poses correctly without a teacher there to explain how to get into the poses and how to modify them where necessary.
Even the most basic poses, like Downward facing dog, are surprisingly easy to goof up without guidance.
I can’t tell you how many moments I had in a yoga class when I was (somewhat smugly) thinking I was doing a pose correctly, but then my teacher would gently adjust me this way or that, and suddenly I’d have a lightbulb moment like, “Ahh, that’s what I should be doing!”)
Most yoga studios do offer a few free or discounted classes for new students. It’s worth the investment to go a few times just to have a foundation on which to build your home practice.
2. Pick Your Spot
One of my favorite things about Yoga is you don’t need much space to get ‘er done. If you can roll out your mat and spread your arms out without touching anything, you’re good to go.
However, there are still a few factors to consider.
If you have any pets, assume with certainty that they will get in the way. My cat loves to walk through my arms and stick her butt in my face during downward-facing dog. I make sure she is in another room while I’m practicing so that I’m not worried about stepping or tripping over her.
I’ve heard that dogs are even worse for this. (Even though you can apparently incorporate them into your practice with one of the newer yoga trends, “Doga”.)
And if you have family or housemates around, I don’t recommend using the living room unless you know for sure no one else will be using it. Trying to flow through sun salutations while your sister is watching the Kardashians is a decidedly un-Zen experience.
You could even try moving your practice outside as some yogis find that nature and sunlight help their practice.
3. Buy a Quality Yoga Mat (and Optional Accessories)
Another great thing about yoga is that you don’t need much equipment at all to get started, just comfortable clothes and a mat.
However, yoga mat shopping is not the time to be frugal. Cheap mats will cause you to slide around (possibly hurting yourself), or they may bunch up and tear.
Take it from me; a poor quality mat is really distracting and discouraging so it’s worth investing in a good one. (B Mat is hands down my favorite!)
How to Choose the Best Yoga Mat
Learn how to choose the right yoga mat for you, and see our favorites!
Other than that, you don’t need much else. Of course, there is a ton of Yoga gear you can spend money on if you want to; everything from bolsters to blocks and straps. But most of these things are easily substituted with household items, like books instead of blocks, or a belt instead of a strap.
Other nice-to-have accessories for a home yoga practice are a mirror and a portable speaker. The mirror helps if you have one available as it can help you see if you’re doing the poses correctly, and the speaker is for yoga music that gets you in the right headspace for your session.
4. Set an Intention for Your Yoga Journey
What do you want to get out of your yoga practice? More flexibility? Greater strength? A way to tame nervous energy? Just want to figure out how to stand on your head?
There are any number of reasons to practice so setting an intention before you start can help you put a game plan in place and build a consistent routine.
Then once you’ve chosen a goal, decide how often you will practice and schedule it into the calendar.
Because if you don’t schedule it, you aren’t going to do it. Trust me on this.
5. Choose a Yoga Style
When I first started looking into yoga, I was surprised and a little overwhelmed to learn that there are a plethora of yoga styles to choose from, some wildly different than others. But since you have already set goals and an intention for your practice, it should be relatively easy to narrow down which yoga styles you’d like to try.
Hatha yoga is probably the most common in the U.S. and typically a more basic style of yoga that’s great for beginners.
Ashtanga or Vinyasa will be more your speed if you’re looking for weight loss, while Restorative yoga a more passive form that’s great for relaxation and mental well-being.
But those styles are just the tip of the iceberg! Read up on a few different styles and find the one that seems to best support your yoga goals.
6. Find a Virtual Yoga Teacher
While you could practice yoga on your own without any guidance, I would really recommend finding virtual yoga classes to guide your practice. Virtual yoga classes are my favorite because they keep your practice fresh, structured, and challenging.
However, there are a ton of yoga apps and online platforms out there, and sifting through them can be a bit overwhelming. My top recommendation is MyYogaWorks which has hundreds of classes and dozens of teachers to choose from, for every style and experience level.
MyYogaWorks: The Netflix of Yoga
Check out our review of MyYogaWorks below!
MyYogaWorks also has “Yoga Journeys” with pre-planned classes and you can also make your own class “playlists” and schedule them into whatever digital calendar you like to use.
7. Practice Safely
The most important thing to remember when embarking on a home yoga practice is that yoga shouldn’t hurt. Yes, yoga should be challenging, but do not force yourself into poses that are painful or you could end up with pulled muscles or worse!
I once pulled a muscle in my neck doing a supported shoulder stand and it took months to recover.
Start with easier, shorter classes and work your way up as you build more strength, flexibility, and stamina. You will be shocked at how much bendier and stronger you are after just a couple weeks of 10-15 minute classes!
If you are looking to do more advanced poses I would really recommend going to a yoga class or maybe one-on-one yoga teaching in-home. Always put safety first so that you don’t end up being transported to the hospital looking like a mangled pretzel.
Start Practicing Yoga at Home
When practiced safely and intentionally, a home yoga practice can be a great way to improve your overall health and well-being.
My favorite thing about a home yoga practice is that it truly becomes your practice. If I want to spend ten minutes in my favorite restorative pose, or work on my arm balances during my lunch break, it’s just a matter of unfurling my mat.
It’s such a great feeling when you know that a dose of physical and mental energy is just a yoga mat away!
Source link: https://mellowed.com/how-to-practice-yoga-at-home/ by Corrie Alexander at mellowed.com
HEALTH WELLNESS
How to Go to Sleep Earlier: 9 Simple Tips

Nobody wants to deal with sleep problems.
Getting a full night’s sleep is not only important to ensure you’re alert and ready to go the next morning, but it’s also important for your physical and mental health.
Sleep is essential to your overall health, and yet many struggle to get enough sleep at night. Whether it’s due to sleep problems, poor sleeping habits or even your daytime habits (yes, what you do during the day effects how you sleep at night), not being able to fall asleep is a common problem.
Read on to find out why you should make sleep a priority in your life and how to get yourself on a better sleep schedule.
Why Regular Sleep is Important
When you’re asleep, your body undergoes important physical maintenance. During REM sleep (or deep sleep), your body recharges your heart, heals damaged cells and blood vessels, and helps boost your immune system.
It can also ensure you’re more productive and mentally balanced, while reducing anxiety. So you can probably understand why forming good sleep habits and getting good sleep every night is so important, right?
However, 1 out of 5 Americans suffer from sleep disorders, preventing them from falling or staying asleep (sleep loss). This can cause a myriad of other disorders, all stemming from a lack of sufficient 5eep.
If you have sleep problems and struggle to fall asleep at night or find yourself parked in front of the TV or computer until 2 am, there are some helpful tips you can take advantage of to help yourself fall asleep earlier, every night.
9 Tips To Help You Go To Sleep Earlier
You may think you’re a night owl, but once you get on a regular sleep routine, you may change your mind. Here are five tips to help you successfully get to bed earlier.
1. Create an Evening Bedtime Routine
Setting a scheduled bedtime is one of the easiest ways to solve your sleep problems.
This tip won’t work for everyone, especially if you’re constantly working odd hours. However, if you have a predictable job, regular school schedule, or flexibility to manage your own calendar, then take advantage of it by planning your bedtime routine.
The general premise here according to sleep experts, is to set a time to set a specific bedtime and stick to it — even on weekends. Your circadian rhythm thrives on routine and will help ensure you get better REM sleep. You’ll find yourself actually becoming tired at bedtime and your mind will be in sleep mode.
2. Set an Electronic Curfew
Unplugging from electronic devices can help your mind destress and prepare for sleep. You might think you’re relaxing when watching TV or playing a game, but you’re really keeping your mind engaged and active and preventing yourself from getting quality sleep.
If you find it difficult to fall asleep at night, research shows that electronics may be to blame. Even if you’re tossing and turning, resist the urge to reach for your phone. The blue light emitted from electronics can actually halt melatonin and prevent your body from falling asleep easily.
3. Ditch Your Alarm Clock
Most of us have alarm clocks on our phone, but some people prefer old fashioned clocks or alarm clocks. If you can read your clock at night, though, it’s more likely to interfere with your sleep.
Have you ever woken up, only to look at the time and realized you only had an hour and a half left to sleep before your alarm went off? This disruption can interfere with your sleep cycle and natural circadian rhythm, and some people may even find it impossible to fall back asleep, getting up earlier than planned, instead.
Instead of looking to the clock and getting anxious about when you have to wake up, remove the temptation altogether. While you shouldn’t look at your phone, if you think you’ll be tempted, plug it in away from the bed, so you’ll need to get up to peek at it.
4. Eat Four Hours Before Bedtime
Eating late at night really can keep you awake. When the stomach is digesting food, it’s harder for your body to understand it’s time to shut down and go to sleep. To avoid this, it’s recommended you have your last meal a minimum of four hours before you go to bed.
This means if your bedtime is 10:30 pm, you should eat dinner at 6:00 pm or earlier to ensure you give your body adequate time to digest. You also need to eliminate late night snacking — even a small snack can impact your sleep cycle.
5. Establish Bedtime Rituals
If you’re dealing with a sleep problem, one of the first things you should think about is your bedtime habit. What are you doing immediately before you lay down?
Creating a pre-bedtime routine can really help your body get in sync and ready for sleep. Doing the same things every night, in the same order can help your body anticipate sleep, helping you fall asleep faster.
Now, everyone has different sleep requirements to “get them in the mood”. But in general, your pre-bedtime rituals should be lowkey and soothing.
Washing your face, showering, taking a bath, and brushing your teeth are standard tasks to add to a routine. You might even want to add calming activities like listening to soothing music, or reading for 15 minutes to the start of your routine. Any type of relaxation technique that puts you at rest should work.
Heck, some people even like to do some relaxing exercises like deep stretching or yoga. And there are some people who just have so much energy throughout the day that they need strenuous nighttime exercises in order to fall asleep.
If it helps you relax, you might want to incorporate it into your bedtime routine.
6. Create a Comfortable Sleep Environment
The reason you go to sleep so late might not have anything to do with a sleep problem.
Some people have a tough time going to sleep earlier simply because their environment isn’t set up for a good night’s rest. Everything from the sounds around you to your mattress and pillow impact your sleep environment.
Luckily there are some quick things you can do to fix that. Obviously, invest in a quality mattress and pillows (seriously, don’t skimp out here). Instead of buying a cheap $50 boxspring mattress off Craigslist, find a mattress that fits your sleeping style. Here’s a guide to help.
Second, if you live somewhere noisy like in a major city, invest in some earplugs if you’re not able to drown out the noise. Quietness is a must-have for a good sleep environment.
And for my night owls out there who work overnight and sleep during the day, get yourself a sleep mask to help block out the sun (black-out curtains help too).
Do whatever you need to create a comfortable sleep environment that lets you relax and unwind.
7. Don’t Rely on Sleep Medicine & Other Sleep Aids
As tempting as it might be to get a bottle of sleeping pills and sleep aids, try to avoid it if possible. That is, unless your doctor tells you that you have a severe sleep problem or sleep behavior disorder that requires medication.
The reason being is you don’t want to become dependent on medication in order to get some peaceful slumber.
8. Change Your Wakeup Time
The best cure for your sleep problem could be to change your wake time and morning routine. Some people don’t realize it, but your sleep habits also include what happens when you wake up.
So if you want to go to sleep earlier, you need to wake up earlier as well. Think about it. If you’re waking up at 11:00AM every day, the chances of you being tired enough to go to sleep at 10:00PM are slim since your body has only been awake for less than 12 hours.
So how do you wake up earlier? Well, the same way you set a regular bedtime and sleep routine, you’ll need a regular wake time and morning routine. It might be going for a run first thing in the morning, or showering and early meditation.
The key is just to establish a routine so your body gets in the habit of waking up at a certain time every morning. And of course, it’ll help your body’s sleep rhythm as well since you’re going to sleep and waking up around the same time every day.
9. Nap With Caution
When you’re not sleeping enough at night, your body’s natural reaction is to get sleepy during the day. And of course, that leads to naps.
Naps can be a nice way to recharge your body in the middle of a long grueling day. But be careful! If you’re taking too many naps or napping for too long, it might make your sleep deprivation even worse.
Remember, your body has a natural circadian clock that it wants to follow. Taking a nap in the middle of the day for hours can throw that off.
So how long should you nap? Generally the shorter the better. But according to some sleep research conducted by NASA, 40-minute naps improved alertness 100%.
Say Goodbye to Sleep Deprivation & Hello to the Best Sleep of Your Life
Falling asleep can be stressful for many of us, and sleep deprivation is no joke. But trying to set a regular bedtime and sleep schedule can help your body fall asleep more easily. Try incorporating these tips into your life to sleep better and see if you’re able to finally wake up feeling recharged and renewed.
Source link: https://mellowed.com/how-to-go-to-sleep-earlier/ by Courtney Johnston at mellowed.com
-
BLOGS2 years ago
A Carnivore’s Guide to Ordering at Chipotle — The Keto Minimalist
-
BLOGS2 years ago
My 30 Day Results on Carnivore Diet: Female, Joint Pain, IBS
-
BLOGS2 years ago
31 Comical Carnivore Diet Memes, Jokes, and Quotes That Are Totally Relatable
-
BLOGS1 year ago
Air Fryer Crispy Carnivore Chicken Nuggets Recipe
-
BLOGS2 years ago
Easy Keto Bearnaise Sauce Recipe | Carnivore-Friendly
-
BLOGS2 years ago
How to Eat Keto at Gordon Ramsay’s Hell’s Kitchen Restaurant — The Keto Minimalist
-
BLOGS2 years ago
My 60-Day Results on a Carnivore Diet: Female, Joint Pain, IBS
-
BLOGS1 year ago
Can You Drink Coffee on a Carnivore Diet? Pros and Cons — The Keto Minimalist