It can be very difficult to find a healthy balance between work, family, and other responsibilities. How do you make time for yourself with all of that, plus the hustle and bustle of daily life? Taking care of yourself, though, is crucial for the overall wellbeing of your mental health. That is where self-care comes into play. 

What Is Self-Care For Mental Health?

Before we supply you with some helpful tips to care for yourself, let us first give a brief explanation of what self-care is. Basically, self-care is any activity that you do to take care of your mental, emotional, and physical health. It is about taking time for yourself and engaging in activities that bring you joy and encourage relaxation. The reason that self-care is an integral component to mental health is because it aids stress reduction. 

Some activities may also help improve mood and promote overall wellbeing. Taking care of yourself can better equip you to handle life’s many challenges. Be it emotional, physical, social, or spiritual self-care, we encourage you to engage in these practices for optimal mental health. Continue reading to learn about some tips that you may be able to incorporate into your daily life. 

Practice Mindfulness

There are many ways to practice mindfulness, but it is essentially the practice of being in the present moment. You pay attention to your thoughts and feelings without passing judgment. This practice can help you improve mood and reduce stress, and you can do it in a meditation practice or even while eating. The main goal is to be present and to take a few deep breaths to remind yourself to remain calm. This can be a great tool to use in times of stress. 

Set Boundaries

Sometimes, one of the most powerful things you can do for yourself is to say “no” to people. Setting boundaries is an essential part of self-care, because it means that you set limits on your time and energy. You can avoid a burnout and focus more on activities that help you thrive when you can establish healthy boundaries. 

Make Time For Yourself

This tip piggybacks off the previous one about setting boundaries. Allotting time for yourself can be challenging, but it is crucial in order to prioritize your mental health. Just set aside 15 to 30 minutes each day to engage in activities that bring you joy or relaxation. 

Get Enough Sleep

Sleep is necessary to optimize physical and mental health. Sleep experts recommend that the average adult get between seven to nine hours of sleep every night to feel rested and renewed. If you have difficulty falling asleep, try to establish a relaxing bedtime routine. Consider reading a book, listening to calming music, or meditating. Click here to learn about more tips that may help you fall asleep. 

Connect With People

One of the best ways to improve mental health is via social connections. Make it a point to connect with friends and loved ones, be it over the phone, video chat, or an in-person visit. These connections can help reduce stress and improve your mood. A great social network of family and friends is more powerful than you realize. 

Engage In Activities That Bring You Joy

There are so many types of self-care activities that you can do. If you don’t enjoy meditation, then don’t force yourself to do so. Make a list of activities that bring you joy, such as painting, walking, or training your pet. Choose the activity that helps you reduce stress and allow it to boost your mood.

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We’ve all been in this situation: it’s the middle of the night, you wake up, and cannot fall back asleep, no matter what you do. Perhaps you count sheep, experiment with 4-7-8 breathing, or think about a peaceful, relaxing scenario and you still toss and turn. There’s no need to wrestle with your blankets in a restless state or resort to doom-scrolling on your phone until your morning alarm goes off. 

After waking up in the middle of the night, you should take a moment to breathe and consider things that will negatively affect your sleep for the remainder of the night. How do you do that, though? In this article, we will provide advice from sleep experts on how to fall back asleep after waking up in the middle of the night. We will also suggest tips that may prevent you from waking up at night!

Woke Up In The Middle Of The Night? Here’s How To Fall Back Asleep

The worst thing you can do when you wake up in the middle of the night is look at your phone. You don’t need to look at the time because that only makes things worse, at least for most people. In addition to the blue light keeping you awake for longer, you could start to feel frustrated about waking up and not being able to fall back asleep. 

Sleep experts actually recommend getting out of bed, especially if you feel frustrated and your mind is racing. Get up out of bed, go sit somewhere, and engage in something calming and relaxing. Reading a book, meditating, or practicing deep breathing can help calm the mind and body. Whatever you do, don’t bring your phone with you because the blue light won’t do you any favors. You can, however, turn on a dim light while you engage in your quiet, calming activity. 

What’s important to note is that the activity itself may not make you sleepy. The goal is that it passes the time, which may not be the result you want. Isn’t the activity supposed to lull you back to sleep? The point of leaving your bed is to teach yourself that the bed is not a place to toss and turn; rather, it is a place for sleep. The more you toss and turn and force yourself to feel sleepy in bed, the more you will stay awake. Your bed, then, is no longer a place of sleep. Sitting on the couch and reading is a great activity, but don’t force sleepiness to happen. When you get sleepy again, you can return to your bed. 

How To Prevent Nighttime Wake-Ups

If you wake up at night, getting out of bed may help you out in the long run. In order to prevent those midnight wake-ups, there are strategies that sleep experts encourage people to practice. Going to bed later than your usual bedtime is one of those strategies. If you have trouble falling asleep or struggle with waking up early, going to bed later may help. Going to bed early only works if you are actually tired and sleepy. It is of no benefit to you if you go to bed early and lie there with your mind racing at 100 miles per hour. 

Sleep experts note that it is better to go to bed when you feel sleepy. That will give you more confidence in your ability to fall asleep, as opposed to going to bed because you think you should. Going to bed when you are actually tired will help you fall asleep faster. Chances are that you will wake up less often throughout the night. There are also many bedtime routines that can help you wind down and promote relaxation. Just remember that if you do wake up in the middle of the night, don’t put too much pressure on yourself to fall back asleep instantly. That will only make the issue worse.

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Before learning about various somatic breathing exercises, take a second to tune into your breath right at this moment. Are your breaths shallow or deep? Are you breathing quickly or slowly? Once you answer these questions, determine whether you are anxious, calm, worried, content, safe, or in fear. Take a deep breath in and slowly release whatever you are feeling. Believe it or not, you just completed your first somatic breathing exercise. 

What Is Somatic Breathing?

Somatic breathing, or somatic breathwork, is a therapeutic modality that aims to illuminate the influence of your breath on your emotions and vice versa. It is a practice that aims to connect the mind and body, emphasizing the connection between physical, mental, and emotional states. This idea behind somatic breathwork is that bringing awareness to your breath and engaging in different exercises can lead to self-improvement, stress reduction, anxiety relief, and emotional healing. 

How Does It Work?

Somatic breathing works to activate the parasympathetic nervous system, or the body’s rest and digest mode. This system helps to counteract the effects of the sympathetic nervous system, which activates during times of danger or stress. When you intentionally slow down your breathing and focus on physical sensations, you can notice feelings of relaxation, calmness, and overall well-being. 

When you incorporate somatic breathing exercises into your daily routine, you may experience the following:

• Better stress management
• Reduced anxiety
• Increased body awareness
• Enhanced emotional regulation
• Increased mind and body awareness

Humming Exhalation

Sound is a powerfully relaxing and calming tool, so adding sounds to your breathing, especially during exhalation can help release built-up emotions. This is how you can practice somatic humming exhalation:

• Find a comfortable seated position and close your eyes or relax your gaze. Take a few deep breaths in through your nose and out through your mouth to find the present moment. 
• On you next exhale, make a humming sound by gently closing your lips and making a “hmmmm” noise as you breathe out.
• Focus on the sound within your body and the vibration. Allow yourself to fully immerse in the experience. 
• Continue this practice for two to three minutes, releasing the tension with each exhale. 
• When you are ready, open your eyes and take a moment to note how you feel. 

Sound Stimulation Breathing

If you want to do this exercise properly, do not feel embarrassed or self-conscious by the vocalization element. The focus should not be on your sound, but rather on how sound influences your breath. Maintain a sense of curiosity and notice shifts in the breath and body.

• First off, sustain a “shhh” sound, as though you are quieting someone. Place your hands on different areas of your chest, abdomen, or rib cage. Notice where you feel the most movement, pause, and observe any breathing changes. 
• Now, experiment with a quick “psst” sound. Again, place your hands on different areas of your chest, abdomen, and rib cage to feel and observe the sensations.
• Finally, let out a growl and focus on the low tone in your throat. Experience the vibrations in your chest, ribs, and abdomen with your hands. What do you notice? 

Grounding Somatic Breathing Exercise

The goal of this breathing exercise is to anchor you in the present moment. Think of this as taking a pit stop to charge your personal battery. Use your breath to anchor you in the present, as if it is your navigation system that leads you back home. 

• Get comfortable in a seated or lying position, shut your eyes, or relax your gaze. 
• Focus on the natural rhythm of your breath, feeling the rise and fall of your chest. Observe each breath without attempting to influence it. Just observe.
• If you find that your mind drifts away, come back to your breath. Imagine that each inhale invites invigorating energy into the body, and that you release tension with every exhale. 
• Practice breath awareness for two to five minutes, releasing any thoughts or distractions while doing so.

The 3-4-5 Breathing

If you are prone to anxiety or stress, this breathing exercise can be very beneficial. To practice this exercise, do the following steps:

• Inhale for three seconds.
• Hold for four seconds.
• Exhale for five seconds.

When your exhale is longer than your inhale, you reduce your stress response and promote a better state of being. Repeat the above sequence a few times, or extend the practice to five minutes. Make sure to note your body’s signals to determine when to stop the exercise. 

Nostril Breathing Exercise

For the last somatic breathing exercise, we have nostril breathing, which works to lower stress and boost respiratory function. This practice can help enhance your energy balance if you switch nostrils with each inhale and exhale. 

• Sit down in a cross-legged position and place your left hand on your left knee. 
• Plug your right nostril with your right thumb and inhale slowly through the left nostril. 
• Close the left nostril with your right ring finger, releasing your thumb off the right nostril. Exhale through the right nostril. 
• Inhale through the right nostril, close it, and exhale through the left nostril. Continue alternating between nostrils for two to five minutes.

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You don’t need an expert to explain how beneficial sleep is for your overall health. You already know how much better you feel when you wake up after a good night’s rest. The benefits extend beyond an energy boost and better mood. Optimal sleep may help support your health far more than you realize, which is especially true if you aren’t sleeping enough right now. 

According to sleep experts, the average adult should get seven to eight hours of sleep every night. The Centers for Disease Control and Prevention (CDC) states that getting less than that may reduce immunity and increase the risk of chronic conditions, such as type 2 diabetes, depression, obesity, and heart disease. Yet, one in three people do not get enough sleep per night. Even though this is the case, you can improve your chances of getting better, more restorative sleep. The following tips explain how you can set yourself up for sleep success.

Lower Your Thermostat

There is an attraction to being warm and cozy and snuggling up like a little fox in a bed. According to sleep experts, though, keeping your bedroom cool at night can support more optimal sleep. The body’s core temperature naturally dips in the evening to prepare the body for bed. For this reason, experts recommend that you put your thermostat between 60 to 65 degrees Fahrenheit to keep the body cool. If you run hot at night, consider purchasing sheets or nightwear that is moisture-wicking or cooling. 

Move Your Body

Some evidence suggests that exercising during the day leads to more restful sleep, especially for adults and older adults. Physical activity actively tires out the body’s major muscles and helps to relieve stress, both of which relax the mind and body, making it easier for you to fall asleep. You don’t have to run a marathon or take part in a Spartan race to reap the benefits. A 2017 study found that regular movement can improve both sleep quality and duration, regardless of the intensity of your exercise. 

Make Your Bedroom A Sleep Haven

You do not need to do any major remodeling to your bedroom to sleep better. Set your bedroom up for sleep success by making it very dark, cool, and as tranquil as you can. Darkness is paramount because the more light you have, the likelier your mind is to race and wake up. Research from 2018 found that even a soft glow can disrupt your sleep, so consider purchasing blackout curtains or shades and unplug any devices or charges that emit light. Sleep experts also encourage you to make your bedroom a sleep-only zone, meaning you don’t spend time in bed catching up on work emails or scrolling social media. Treat your bedroom as a sacred space for sleep, which may help train your brain to power down when you go under the covers at night.

Try Relaxation Techniques In Bed

If you struggle to fall asleep because you get tense or anxious at night, it can be beneficial to engage in relaxation techniques. Many people benefit from guided imagery, meditation, deep breathing exercises, and progressive muscle relaxation. Trying to force yourself to fall asleep usually has the opposite effect. If you are not able to doze off with the relaxation techniques we just mentioned, consider reading, listening to an audiobook, or listening to calming music. Accepting your sleepless state can actually relax the mind and make it easier to fall asleep. 

Create A Relaxing Bedtime Routine

Sleep experts suggest going to bed and waking up around the same time daily to regulate the body’s internal clock. Research from 2015 found that consistent sleep and wake times may make it easier to fall asleep at night and wake up with more energy the next day. In order to do this, consider establishing a nighttime ritual, which can include pre-bed activities that aid sleep, such as: 

• Dimming the lights: A study from 2019 found that exposure to bright light suppresses the body’s production of melatonin. Turning off or dimming the lights an hour or so before bed may help you drift off more easily. Additionally, stop looking at screens an hour or so before bed to reduce your exposure to blue light. 
• Take a hot shower or bath: Taking a steamy, hot shower or warm bath is very relaxing, but it’s the aftermath that may have a positive effect on your sleep. Research from 2019 found that the body’s core temperature starts to go down after a hot bath/shower. That supports that natural temperature dip that occurs every evening to prime the body for sleep.

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For many years, people have been advised against using oils on the skin to keep it clear. For this reason, people purchase oil-free skin care products in hopes of achieving clearer skin. According to researchers, there are surprising benefits to applying oils on the skin. In fact, certain oils have soothing and calming properties that can benefit irritated or inflamed skin. Other oils can help cleanse the skin, remove makeup, and reduce the risk of breakouts. 

What Is Cleansing Oil?

A cleansing oil is an oil-based cleanser that has the ability to remove makeup, surface debris, and excess oil from the skin. They work differently from water-soluble cleansers, which have a gel, cream, or foaming texture. Those traditional cleansers use surfactants, which are ingredients that interact with makeup, surface debris, or oil on the skin in a way that allows you to rinse them away with water. If a cleanser contains hydrating ingredients, it will feel smooth and soft on the skin. Cleansing oils may also contain surfactants, but they are not the primary ingredients; rather, the oils do the work to cleanse the skin.

Benefits Of Cleansing Oils

First of all, the best cleansing oils for the skin contain non-fragrant plant oils. Those oils offer beneficial glycerides, which help remove grime, makeup, and more, while simultaneously hydrating your skin. Some of the primary benefits of using a cleansing oil include:

• They leave the skin feeling smooth and supple
• Compatible with most cleansers, should you want to double cleanse
• They aid with the quick and easy removal of most sunscreens and makeup types

How Do Cleansing Oils Work?

Oils do not simply moisturize or hydrate the skin, even though there is a difference between those two actions (click here for more info). Oils work as solvents, which are a group of ingredients that dissolve similar substances. If you remember chemistry class, like dissolves like, meaning polar compounds dissolve polar compounds. Polar and nonpolar compounds do not dissolve in each other, hence why oil and water don’t mix. 

Oils are lipophilic, meaning they are attracted to other oils, including sebum, which is what the skin produces. They are also attracted to oil-like ingredients in makeup, which is what gives them their ability to quickly dissolve makeup and excess oil.

Who Should Use A Cleansing Oil?

If a cleansing oil is made to be rinsable with water, then it is generally safe for all skin types. The use of a cleansing oil depends on a couple things: personal preference and how much long-wearing makeup or water-resistant sunscreen you wear. A good cleansing oil will break these products down easily. Just make sure that your cleansing oil does not contain any problematic ingredients, such as fragrances. Fortunately, you don’t have to worry about that with the following cleansing oil recipe. Please enjoy and let us know if it works for you in the comments below. 

Homemade Cleansing Oil

Ingredients:

• 1/2 cup jojoba oil
• 1/4 cup + 2 teaspoons grapeseed oil
• 2.5 teaspoons castor oil
• 2 tablespoons + 1 teaspoon cromollient SCE
• 1/4 teaspoon vitamin E oil 

Instructions: 

• Once you’ve measured out all of the ingredients for the cleansing oil, pour them into a glass bottle, screw on the top, and shake well to combine. 
• Use as needed to help remove makeup or sunscreens.

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It’s no secret that a lot of people struggle to fall asleep, or stay asleep. According to the American Sleep Apnea Association, about 50 to 70 million Americans have sleep disorders. One in three adults do not get the recommended amount of uninterrupted sleep they need nightly to optimize their health.In 2022, only 32% of Americans reported very good or excellent sleep. 

If you have difficulty with sleep, be it falling asleep or staying asleep, you have to fix the problem. Easier said than done, right? Sleep is a fundamental part of your overall health and well-being, and insufficient sleep can negatively affect your health. That is why many sleep experts recommend establishing a healthy nighttime routine. Give yourself an hour or more to relax before you actually go to bed. Wrap up your tasks around eight o’clock at night and take time for yourself. 

In this post, we will detail some helpful tips that can calm the mind and body before bed. Take some quality “me time” at night because you can’t care for others if you don’t care for yourself. You don’t have to do everything on this list, but a lot of people find many portions of this routine very helpful.

Watch Your Favorite Show

There is a lot of evidence that indicates a problem with screen time before bed. Going from your computer, to the TV, and then to your phone as you get into bed is not what this tip is about. Most people have busy schedules, so allot one hour, or thereabouts, to watch an episode of whatever you are watching. That could be your favorite show or some funny YouTube videos. It is 100% acceptable to spend time on other things that work, chores, or schoolwork. You can easily get lost in your priorities, but don’t forget that your health is also a priority. Just make sure to turn off screens about an hour before bedtime. 

Plan Your Day

Not to add another item to your to-do list, but this can be a great thing to add to your nighttime self-care routine. Plan out your next day in order to get a better visual of what you need to do. Once you write your list, separate your hard priorities, soft priorities, and non-urgent tasks. Do you like to accomplish tasks in blocks of time? Place the priorities in your planner and choose time frames, during which you can complete them. Add your most difficult tasks to the start of your day because your brain will be fresh, so you can knock them out in a breeze. 

A Break Is Encouraged

It is perfectly acceptable to take a break. In fact, you deserve a break! You have probably been sucked into the work vortex, being pulled every which way to complete tasks with quick turn-around deadlines. When you have a moment to yourself, taking a break to rest can feel unproductive, but this relaxation time is often necessary for your overall health. After a long day of racing around town or a stressful day in the office, put yourself first in the evening. Your self-care nighttime routine is the break you deserve.

Hone Your Skin Care Routine

It’s easy to just skip your skin care routine after a long day. The energy levels are low and the effort to care for your skin just isn’t there. Don’t be that person! Your skin needs love, too! Going through your nightly skin care routine can help prevent breakouts, which can often result from stress, overeating, or lack of skin cleansing. This routine doesn’t have to be a 15-step process, just so you know. You can use a simple cleanser, moisturizer, and eye cream as your primary products. Just make sure they are high quality and as natural as can be. 

Read A Good Book

A lot of people want to read, but they can’t find the time. Reading in the morning is not feasible and you definitely don’t want to read during your lunch break. Why not incorporate reading into your nighttime self-care routine? Reading can help you unwind and may even help lull you to sleep after a solid 30-40 minutes. This is a great thing to do in place of watching TV right before bed. If reading an actual book proves difficult, consider listening to an audiobook. This is a great option, but just make sure you aren’t playing games on your phone while you listen to the book. Lie in bed and let the writing take you places. 

Tidy Up Just A Little

A 10-minute tidy-up can go a long way in relaxing your mind before bed. You don’t have to worry about a cluttered room or mess if you spend a small amount of time cleaning up at night. Nobody wants to wake up to a sink full of dishes or a pile of clothes that you didn’t put away. Waking up to a task like this can bring your mood down in the morning because it makes it seem like you have more things to do than there really are. Don’t let yourself start out in a slump! Set a timer on your phone for 10 minutes and clean up as much as you can during this time. A huge mess can seem intimidating, but you’ll be surprised to see how much you can tackle in just 10 minutes!

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Feeling stressed lately? This is completely natural, especially since the holidays are right around the corner. End of the year projects, holiday travel plans, and New Year’s commitments can cause you to burn out. That’s why self-care is extra important during this time of year. In fact, influencers and wellness brands push self-care products and tips on you, which can induce stress. 

You may not have the funds for all of these products or services, but we have a little secret: you don’t need to spend a lot (or any) money to help relieve stress. Take a bubble bath, go for a walk, drink a cup of calming tea, journal, or dance it out at home. All of these things, in addition to the following affordable tips can help you unwind. 

Meditation

Meditation is a free stress-relieving activity, but it can be difficult to get into. All you need is a quiet, comfortable place and five to 10 minutes of your day to start. There are plenty of free resources to help start you on the right path. If you don’t like quiet meditation, there are many free guided meditation videos to help lead you through the practice. 

Set Phone Limits

If you want to promote mindfulness and be more present in the moment, set phone limits for yourself. Spending less time looking at your screen, especially if you scroll endlessly and mindlessly, is highly beneficial for your mental health. Taking meaningful breaks from your phone is an excellent way to practice mindfulness. You can easily set screen time limits on your smartphone, or set reminders to put down your phone. 

Make Face Masks At Home

You don’t need to go to a luxury spa to pamper yourself, or give your facial skin a little boost. Hit the grocery store or look in your pantry because you already have the ingredients you need for a DIY face mask. Simple ingredients do wonders for your skin, for example, enhancing moisture, removing bacteria, and reducing excess oil. Click here for an excellent DIY face mask. 

Journal

One of the worst things you can do for your health is hold in your stress. You have to let it out! Journaling can be a great daily exercise to release all of the emotions you’re holding inside. You don’t have to craft an extensive memoir; rather, journaling can help you unleash your thoughts and analyze them. It is a cathartic exercise that will help declutter your mind.

Dance It Out

When in doubt, turn up the music and cut loose. If you are worried about people seeing you, don’t because this is a freeing exercise. That said, you can close all the blinds or curtains if you want total privacy while you dance your heart out. You don’t need dance lessons or rhythms to reap the benefits of this stress-relieving practice. Bust out your best dance moves to help you shake out the stress.

Go For A Walk

Sometimes, a trip around the block or a walk amongst the trees is all you need to clear your mind. Studies say that being outside in nature is a proven way to calm the mind. Unplugging from your distractions and being in the moment on your walk can help you notice little things you may otherwise pass by. Try your best to get to a park or nature trail, or relish in some casual people watching if you live in a dense city. 

Take A Bubble Bath

When all else fails, run that hot water to fill the tub and get ready for a relaxing soak. Light a few candles, add a bath bomb or bubbly soap, drop in some essential oils, or add some Epsom salts. All of these things are readily available to you and relatively affordable, not to mention beneficial for your skin. If you don’t have a bathtub, you can drop some eucalyptus essential oil to your shower flower to create a calming, somewhat steamy, aromatherapy experience.

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There will be no yoga snobbery here, people. Anyone with any level of flexibility is welcome to the calming workout known as yoga. There is an unfortunate misconception around this exercise, and it is that inflexible people cannot participate. Well, the good news is that you don’t have to touch your toes and you don’t have to execute a full split. No contortion necessary like you see on social media platforms!

Yoga is for everyone and you can ease your way into certain poses. Most poses have modified variations, so you can work your way up to the full version. This is also beneficial for anyone with limited range of motion that stems from injury. It can be scary to start slow because you want to be able to go full scorpion pose out of the gate. Don’t be discouraged by the non-Instagrammable appeal to these simple yoga poses. They are very effective and if you feel the stretch, then the pose is working. Practice makes perfect, so continue doing the following stretches and you may find yourself in an advanced yoga class soon enough!

The Forward Fold

An easy beginner pose is the forward fold, which is a toe-touching pose when you can fully complete it. Don’t be afraid of it, though, as the primary goal is to stretch your hamstrings and lower back. To begin, stand up straight with your arms by your sides and feet hip-distance apart. Take an inhale and raise your arms above overhead and then fold forward as you exhale, hinging at the hips. As you fold, make sure that you keep your back straight and stop when you feel a stretch in your hamstrings. You can place your hands on your thighs or shins, depending on how far you can comfortably fold. You can also put a chair in front of you and use it for support. The main thing to remember is to keep your back straight when you start out. Hold for 10 deep breaths and then release. 

Cat-Cow Pose

Great for spinal flexibility, cat-cow pose works to improve mobility in the spine. It looks very simple, but some people fail to do it correctly. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. On an inhale, let your belly sink low and arch your lower back to move your tailbone toward the ceiling. Simultaneously, roll your shoulders back and lift your head up to direct your gaze in front of you. On an exhale, tuck your chin into your chest as you press into your hands and knees slightly to round your upper, middle, and lower back. Continue alternating between these two poses for 30 seconds. 

Downward Dog

Downward dog is one of the most common poses in yoga practices. It’s a great resting pose and beginners can modify it to fit their level of fitness or flexibility. The most important thing to remember is that you don’t want to round your back in this pose. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Push into your hands and lift your hips back and up as high as you can. Really spread your fingers, drop your shoulders, and widen your upper back. Slowly start to straighten your legs, aiming to keep your heels on the ground. If you can’t do that, simply bend your knees and drop your heels closer to the ground. You should feel a stretch in your hamstrings and feel openness in your back. Hold this pose for 10 deep breaths and then return to the starting position.

Plank Pose

The popular plank is both a pose in yoga sequences and a core burner in high-intensity workouts. You want to make yourself as straight as a stick in this pose, creating a straight line from your head to your heels. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Press your hands into the floor and engage your chest muscles as you step your feet back to enter a push-up position. This is the plank pose. Make sure to engage your glutes and core muscles, keeping your body straight. That means that your hips should not be sagging towards the floor! Start by holding this pose for 10-15 seconds and then resting. If you can go for 20-30 seconds, then you can go for that amount of time, so long as you don’t compromise your form. Gradually work your way up to 30-, 45-, or even 60-second planks.

Reclined Butterfly Pose

Great for releasing tightness in the inner thighs, reclined butterfly pose is quite relaxing, and a great way to end a yoga sequence. Begin in a seated position, bringing the soles of your feet together to enter a butterfly pose. Keep your back straight and sit here to get comfortable. Place a bolster or rolled up blanket behind you and lay back onto it. If the stretch along your inner thighs is too intense, put a pillow or two under each knee. Allow gravity to work its magic and relax into the stretch for as long as you need to.

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People may tell you to relax or calm down on occasion, but that doesn’t really do anything except aggravate you. Whether something, someone, your kids, or a work project pushes you over the edge, you may want to know how to calm down in moments of stress. The need to calm down in the moment is much more desirable than a two-week plan to reduce stress. So how do you get rid of that acute stress in the moment? 

Taking a walk, doing yoga, or carving out some quality “me time” are all effective ways to help reduce stress. When you are in a state of high anxiety, the nervous system has already entered the fight-or-flight state. That is why you can’t think straight in those moments, nor can you access common stress-coping skills. What you need to do is calm the body and mind down as quickly as you can. There are various techniques that help the body get back to a parasympathetic (rest and digest) state. Continue reading to learn what those techniques are. 

Take Deep Breaths To Calm The Nervous System

Taking a deep breath seems like such a common piece of advice to calm down. It is one of the essential tools if you want to regulate your emotions, though. Taking a deep breath is one of the simplest and quickest ways to calm down, and it is always accessible to you. When the body is in a fight-or-flight state, it doesn’t receive enough oxygen to calm the nerves. Breathing helps you flood the body with oxygen! Just make sure you breathe in through your nose, expand the lower belly, and exhale fully out of your mouth. 

Watch Some ASMR Videos

A popular trend to reduce anxiety or fall asleep is to watch autonomous sensory meridian response (ASMR) videos. In these videos, people crinkle paper, prepare a meal, whisper, scratch, tap, or pitter-patter. The sounds and sensations induce a tingling sensation all over the viewer’s or listener’s scalp and neck. However, not everyone experiences ASMR the same way. Some people have adverse reactions to these videos, or they are annoyed by them. If ASMR helps you calm down in the moment, use it!

Shake It Off

You don’t have to listen to the Taylor Swift song, but shaking it off can help re-balance the nervous system. In fact, animals typically shake their bodies off after encountering a perceived threat. The belief is that shaking your arms and legs vigorously for three seconds buzzes the body and induces relaxation. Alternate between the legs and arms while standing up.

Sit With Stress And Label Intentions

The magnitude of your stress response can take you by storm sometimes. Do you ever go from zero to 100 without warning? When that happens, drop into your body and identify the physical sensations that you experience. Are you tight in certain areas? Do you want to jump out of your skin? Allow these sensations to be there and name them because that will help you connect the mind and body. That will not be easy, but sit with the stress and allow it to flow in and out of your body.

Hover Over Your Stress

Visualize yourself looking down to watch yourself in that moment of high stress. This is something that you can practice because it helps you detach yourself from your stress, which may bring levity to the situation. It isn’t quite dissociative, but it does bring a lightness to the body, creating a tiny opening to realize that you have more control than you realize. That may help prevent you from acting out irrationally. 

Hum To Stimulate The Vagus Nerve

When you hum, you produce a frequency in the mind and body that actually soothes the nervous system. A pilot study from April 2023 found that Bhramari, a breathing practice, improved heart rate variability. The study authors concluded that that technique may be an antidote to stress. Bhramari is a practice, during which you make a humming sound like a bee in the back of your throat. 

Use The Cold To Rest And Digest

Unless you live under a rock, you are probably familiar with the ice bath or polar plunge trend. Sitting in the cold for a few minutes stimulates the vagus nerve, which controls the parasympathetic nervous system. Now, you may not have access to a cold plunge in your moment of high stress. Should you want to calm yourself down quickly, head to a sink and splash cold water on your face. You can also use an ice roller on your neck, and chest, or submerge your face into a bowl of ice water.

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Yoga is a gentle and restorative form of exercise that is a great way to wind down at the end of the day. According to a national survey, over 55% of people who did yoga at night experienced better sleep. Over 85% of people in the survey said that yoga helped them reduce stress. Because yoga is incredibly customizable and most poses have modifications for all skill levels, anyone can experiment with poses to see if they benefit from them. 

Aside from the gentle poses in this bedtime yoga routine, your breath plays an equally important role. Some people like to use a calming yoga breath technique called Ujjayi Breath, or Ocean Breath. Inhale deeply through the nose, close your mouth, and exhale through your nose while constricting the back of your throat. This exhale should sound like an ocean wave, but you do not have to do this type of breath during the routine. 

If you struggle to fall asleep at night, the following routine may help relax your mind and body, which may contribute to some much-needed shut-eye. Stretching also keeps your muscles flexible, so you are less likely to experience discomfort while going to bed. Let us know in the comments if this bedtime yoga routine helps you fall asleep. 

Standing Forward Fold

Targeting the neck and back, this is a great stretch to help you relax before bed. Stand up straight with your feet hip-distance apart. Breathe in deeply and, as you exhale, hinge at the hips to fold forward. Allow your arms to hang and hands to touch the ground if you can. If that position is not comfortable, place your hands on your shins and bend your knees slightly. You can also place yoga blocks in front of you for support. Hang in this position for at least 20 seconds, breathing deeply throughout. 

Legs Up The Wall

Aiming to improve circulation from your legs back to the rest of your body, legs up the wall is a classically relaxing pose. Sit up straight next to a wall, positioning yourself so that your right shoulder touches the wall. Keep your legs extended out in front of you. In one fluid motion, swing your legs up the wall as you lay on your back. Scoot your buttocks as close to the wall as possible and rest the back of your legs against the wall. Rest with your arms out the sides and remain in this position for 20-40 seconds. 

Sleeping Swan

This pose works to target major muscle groups, including those in the hips, back, legs, neck, and shoulders. Begin in a tabletop position on all fours, stacking your shoulders over your wrists and hips over your knees. Bring your right knee between your hands and extend your left leg behind you. Slowly come down on top of your right leg, bending it so that it falls to the ground. Extend your arms out overhead, keeping your elbows slightly bent. You can place a pillow under your forearms if that is more comfortable. Remain in this position for about 30 seconds and then switch legs. 

Lizard Pose

Lizard pose targets the hip flexors, quadriceps, and hamstrings, all of which deserve more attention. Begin in a downward dog position and then step your right foot just outside your right hand. Bend the right knee so that you come into a lunge position, dropping your left knee to the ground for support. Lower your body to rest on your forearms, but make sure to keep your back straight and hips square to the ground. Hold for 15-20 seconds and then switch sides. 

Happy Baby

Happy baby is a very relaxing pose that aims to open up the hips and create more space in the groin and spine. Lie flat on your back and bend your knees as you lift them toward your chest. Keep the soles of your feet facing the ceiling. Reach your hands up to grab the outer side of each food and try to pull your knees toward your armpits. If you can, rock gently from side to side to help massage the spine. Remain in this position for 20 seconds. 

Seated Side Bend

If you have tight obliques or a tight neck, this stretch will help loosen you up before bed. Sit up straight in a cross-legged position, placing a pillow under your butt for added comfort. Place your left hand on the floor outside your left hip and extend your right arm above your head. Reach your right arm over to the left as you lean that way, keeping your butt on the floor and shoulders down. 

Corpse Pose

A fitting way to end the routine before you hit the hay, corpse pose helps to calm the mind. If you haven’t brushed your teeth by this point, go ahead and do that because you can do this pose from the comfort of your bed. Climb into bed and lie flat on your back with your legs extended and arms resting by your sides. Close your eyes and focus on your breath, going in and out like waves up and down the beach. Remain in this position for at least one minute, or until you are sound asleep.

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