Have you ever been in bed attempting to go to sleep, but you just end up staring at the ceiling at two in the morning? That’s not uncommon for people with insomnia. Although sleeping pills and other downers may help you sleep, they are not long-term solutions, nor are they the safest for your health. 

A recent, large analysis suggests that people with sleep troubles may soon be able to sleep with ease. There are certain forms of exercise that may rival medication and therapy when it comes to improving sleep. The researchers stated that gentle, intentional movement, such as Tai Chi, yoga, or even a brisk walk, can boost sleep time and help you fall asleep more easily. There was even one practice that emerged as a standout, offering benefits that may last years. 

The Standout Sleep Helpers

Researchers looked at over 20 clinical trials that tested different exercise programs, including yoga, Tai Chi, walking, jogging, and strength training. They compared those exercises to standard care and lifestyle changes. In their analysis, they found that several forms of exercise delivered several benefits, especially jogging or walking, yoga, and Tai Chi. In fact, yoga was associated with two extra hours of total sleep time. It also improved sleep efficiency by nearly 15% and reduced the time it took to fall asleep by 30 minutes. 

Walking or jogging were more beneficial for reducing overall insomnia severity, as they lowered insomnia score by nearly 10 points. That is enough to make a significant difference in daytime energy, concentration, and mood. 

Tai Chi turned out to be the most beneficial exercise for sleep. If you do not know, Tai Chi is a slow, Chinese martial art that combines deep breathing, graceful movements, and a meditative state of mind. Tai Chi was able to improve every sleep outcome measured in the analysis, from duration to overall quality. It was able to add over 50 minutes of sleep per night, shortened sleep latency by nearly 25 minutes, and kept people from waking up as frequently. What’s more impressive is that the benefits persisted two years after starting the practice. 

The Science Behind It All

• Tai Chi: It helps relax muscles while activating the parasympathetic (the rest and digest) nervous system. That works to lower the physiological hyperarousal that is common in people with insomnia. In the long-term, Tai Chi may help reduce inflammation, support healthy circadian rhythms, and boost brain-derived neurotrophic factor. 
• Yoga: It works to enhance body awareness, mindfulness, and breath control, all of which work to reduce anxiety and calm an overactive brain. Additionally, yoga may help improve flexibility and be quite restorative. 
• Walking or jogging: Both of these exercises help increase energy expenditure, which can lower stress hormones like cortisol and enhance melatonin production. Both of those translate to deeper stages of sleep and reduce the amount of time it takes to fall asleep. 

How To Optimize Your Sleep

If you currently struggle with insomnia, you do not have to completely overhaul your fitness routine. According to the study, the type of exercise matters more than the amount of exercising you do if you want to improve sleep. If you tend to wake up frequently throughout the night, yoga and Tai Chi may be more beneficial. If you struggle with daytime fatigue, jogging or walking are better options. Finally, if you’re striving for both short- and long-term sleep benefits, consider practicing Tai Chi.

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Most people know that they should move their bodies, especially after sitting all day. The problem is that it is too convenient to be lethargic and sedentary. Even healthy people can undo the positives of exercise with excessive sitting. Without mobilizing the body, it can grow tight, stiff, and sore. The problem is that going to the gym can be uninteresting, uninspiring even, especially if you are not a gym person. 

Perhaps you signed up for a gym membership for a New Year’s resolution and the membership is going to waste. You go every once in a while to feel like you are using your membership, but that does not count as staying active. The art of movement is making sure you move the body in different ways several times per week, or every day. One of the best ways to encourage more movement is to change how you think about exercise. Consider getting out in nature, attending different fitness classes, or other ideas that we’ll explore below. 

Hike For Better Mental Health

Working out benefits the brain and your overall outlook on life. The endorphin rush is real! You don’t have to go all out on the elliptical machine to reap those benefits, though. According to research, exercising outdoors can enhance both the physical and mental health benefits of the activity. Looking at greenery helps calm the mind, positively impact mood, and helps improve energy levels. All of those benefits make you more eager to exercise. Hiking immerses you in nature while simultaneously challenging the body. You can start out easy, but make sure to increase the difficulty of your hikes as you progress. 

Try New Workouts

Doing the same exercises can get you stuck in a workout rut. Consistent exercise is beneficial, but it is crucial to mix up your exercises. Changing your routine can not only keep the body safe, but also improve muscle strength, range of motion, and maximize workout results. Trying new forms of exercise or workout classes can also make you happier. Researchers note that novel experiences provide positive challenges and expose you to new perspectives. If you feel like you are stuck in a workout plateau, consider Zumba, spin class, HIIT workouts, Pilates, or other exercise classes that intrigue you. 

Adopt An Adventure-Based Mindset

Finding the motivation to exercise can often be the biggest obstacle. Adopting an adventure-based mindset can not only inspire you to work out, but can also improve overall health, according to researchers. In one study, participants stated that having the right mindset, i.e. focusing on resilience, controllable elements, and adventure, was more protective for their mental health. Other studies found that outdoor adventures increased positivity and overall life satisfaction. When you feel unmotivated to exercise, think about how you can turn your day into an adventure. That can be as simple as adopting a positive mindset during daily activities. Shift your perspective and you may find that your workouts are far more enjoyable. 

Posture Can Improve Your Stress Response

One of the most underrated aspects of fitness is proper posture and form. Anyone can do most exercises, but they render themselves useless if done improperly. Focusing on posture is an all-day challenge. Correct posture demands your full attention at all times because it is so easy to slouch and hunch. One of the best ways to expose yourself to proper posture is by engaging in yoga, which aids full body alignment. According to research, the posture of people who regularly practice yoga was significantly better than other people in the study. Adding yoga to your workout routine can help you not only improve your posture, but improve your form in other exercises you do.

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Do you have trouble falling asleep or staying asleep? If you do, you are not alone. Although there is no general recommendation that will cure every person’s sleep issues, there is usually a remedy or two that can work for one, some, or many people. Sometimes, the simplest remedies can make the biggest difference. 

This DIY lavender chamomile sleep salve is a helpful tool to naturally support more restful sleep. The herbs in this sleep salve help naturally calm the mind and body, helping you get more relaxed and in the right headspace for better sleep. Not only is it easy to make and gentle on the skin, but it is also full of skin-nourishing ingredients, including coconut oil and beeswax. Keep a little tin by your bed and use it nightly as part of your bedtime wind-down routine. 

Why Use A Sleep Salve?

This sleep salve recipe uses lavender and cedarwood essential oils, in addition to chamomile and lavender flowers. When applied to your body, the oils release their aroma to encourage relaxation and help the nervous system activate rest mode. Both lavender and chamomile work to soothe the nervous system and prepare the body for sleep. Cedarwood essential oil has exhibited sedative effects that support melatonin release. 

How Does Lavender Promote Sleep?

A trial from 2020 found that breathing lavender essential oil for 30 minutes helped reduce anxiety, depression, and stress. A 2019 study suggested that lavender may improve the body’s melatonin levels, which may improve overall sleep. That is why a lot of people find it easier to unwind before bed and fall asleep faster when they inhale lavender aroma at night. Some people drop some lavender essential oil under their pillow to promote sleep, while others use lavender-scented balms or creams at night. Keep in mind that lavender alone will not fix sleep problems. You have to maintain good sleep habits, such as avoiding screens before bed, keeping the bedroom cool and quiet, and following a bedtime routine, to improve sleep. 

How Does Chamomile Promote Sleep?

A meta-analysis of 12 randomized, controlled trials found that chamomile was able to improve sleep quality. Researchers consider it to be a mild sedative, which is why it helps relax the nervous system. One study found that chamomile helped people with insomnia function slightly better during the day. Apigenin, a flavonoid in chamomile, is believed to cause a sedative effect. It binds to benzodiazepine receptors in the brain. Prescription drugs that bind to those receptors typically treat insomnia, seizures, or anxiety. Studies suggest that chamomile is one of the richest natural sources of apigenin. 

DIY Sleep Salve

Ingredients:

• 1/4 cup lavender flowers
• 1/4 cup chamomile flowers
• 1 cup avocado oil
• 1/4 cup strained herbal oil (instructions below)
• 1/4 cup coconut oil
• 1 tablespoon beeswax
• 10 drops cedarwood essential oil
• 10 drops lavender essential oil

Instructions:

• Add the lavender and chamomile flowers to a clean jar and cover with avocado oil. Let the jar sit for four to six weeks in a cool, dark place. Strain oil when finished. 
• If you are short on time, you can gently heat the herbs and oil in a double boiler for about three to four hours over low heat and then strain the oil. 
• In a double boiler, combine 1/4 cup of the infused oil, coconut oil, and beeswax. Stir occasionally until fully melted. 
• Remove from the heat and allow the mixture to cool slightly before stirring in the essential oils. 
• Pour the mixture into tins or jars and allow it to cool completely at room temperature. Screw on the lids and store in a cool, dark place. Use within six months for best results.

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It is not uncommon for people to seek out new ways to lose weight, get fit, or become healthier overall. From eating more vegetables and exercising daily to meditating, there are many ways to be healthier. But what practices unlock optimal gut health? Health experts suggest that adopting a consistent morning routine can set your digestive system on the right path every day. 

Starting the day with poor digestive function can make you feel uncomfortable, sluggish, and tired. If gut issues become chronic, you could face more serious health issues. Prioritize a morning routine to kickstart your metabolism, regulate bowel movements, and reduce bloating. Consider the following tips to enhance gut health, optimize nutrient absorption, and prevent constipation. 

Drink Water As Soon As You Wake Up

Mornings can be very hectic, and it is very easy to go straight for the caffeine if you feel very tired. You don’t need to start your day with an Instagram-worthy breakfast, but you should at least make it a point to drink 16 ounces of water before you put anything else in your body. Not only does this put you on a path to avoid dehydration, but it also positively affects the lining of the intestine. Studies show that properly hydrating can help prevent constipation and help the body break down food in the stomach. Ideally, you should drink half your body weight in ounces of water throughout the day, but starting the day with 16 ounces is the way to set your digestive system up for success.

Engage In Gentle Movement

You do not have to engage in an intense interval workout first thing in the morning. In fact, most people don’t have the energy for that upon arising from a deep slumber. Try your best to incorporate 15 to 30 minutes of light cardiovascular exercise into your morning routine. Gastroenterologists agree that colorectal cancer (the second most lethal form of cancer in the U.S.) cases are on the rise. They encourage people to move their body to avoid health risks that stem from constipation and other serious digestive disorders. 

Eat A Balanced Breakfast

A lot of people are confused on what a balanced breakfast looks like. To some, a balanced breakfast is an egg on toast with some tomatoes and a glass of milk. To others, a balanced breakfast is a sugary bowl of packaged oatmeal. Ideally, you consume a variety of foods that contain healthy fats, fiber, protein, and complex carbohydrates. Consider plain Greek yogurt mixed with almond butter and fresh berries. A fruit and vegetable smoothie is another great breakfast option. Steel cut oats with almond butter and diced apples is another option. Avoid processed foods like frozen waffles and refined, sugary carbs, such as white bread, donuts, and packaged baked goods. A nutrient-rich breakfast helps feed the good bacteria in the gut, which not only fuels the digestive system, but also keeps you energized and full until your next meal.

Drink Lemon Water Before Your Coffee

As we mentioned earlier in this article, it is best to start your day with 16 ounces of water. The next step could be drinking a cup of warm water mixed with the juice of half of a lemon. Sip this slowly and do not gulp it down for maximum benefits. Drinking lemon water can help stimulate bile production, which helps the body break down fats. It can also alkalize the body to reduce gut inflammation, while simultaneously hydrating the intestines for smoother, easier bowel movements. 

Practice Deep Breathing Before You Eat

Before you eat your healthy, balanced breakfast, make sure to engage in some deep breathing exercises. Stress can interfere with optimal digestive function, as it triggers gut-brain axis dysfunction. This can commonly lead to indigestion, so we encourage you to try five minutes of diaphragmatic breathing for five minutes before you eat.

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Are you inching closer to the sea of menopause? Perhaps you are trying to navigate the waters and balance hormonal shifts, mood swings, and hot flashes. Whatever the case, an often overlooked aspect of menopause is heart health. 

Menopause is a natural phase of a woman’s life. It is the natural physiological transition that marks the end of a woman’s reproductive years. To think that menopause is a disease or disorder is incorrect; rather, it is a normal part of aging. The time leading up to this phase of life is known as perimenopause, and the phase after is post-menopause. 

Menopause can also mark a turning point for cardiovascular health. Researchers note that a woman’s risk of developing heart disease starts to increase during menopause. In fact, a new large scale study focused on four lifestyle factors that may improve or detract from long-term heart health. 

Menopause Is A Window Of Opportunity For Heart Health

In order to better understand how lifestyle habits affect heart health during menopause, researchers observed 3,000 women going through the transition with an average age of 46. They belonged to a long-term health study that included participants from all backgrounds across the United States. During the study, the researchers tracked eight key areas known to impact heart health, and they were as follows:

• Sleep
• Diet
• Nicotine exposure
• Blood sugar
• Cholesterol
• Blood pressure
• Weight
• Physical activity

Over the course of the study, researchers monitored how changes in these eight habits affected outcomes, such as overall longevity, stroke, and heart attack. What makes the research so empowering is that it didn’t solely focus on who had perfect health from the beginning of the study. The study revealed that even small improvements over time could make meaningful changes to heart health. The four habits that matter most, which researchers determined using the Life’s Essential 8 (LE8) tool, are detailed below:

• Sleep quality: Researchers considered this the most surprising finding during the study. Sleep health emerged as a standout predictor, sometimes more than blood pressure. Women who slept better during the study experienced lower risks of heart disease and lived longer.
• Nicotine exposure: It shouldn’t come as a surprise to you that smoking or ongoing nicotine exposure significantly increased the risk of cardiovascular disease. Quitting smoking, or never starting, can make a big difference in heart health. 
• Blood pressure control: High blood pressure is the silent killer for a reason: it is a consistent predictor of heart disease. During the study, researchers observed that controlling blood pressure during midlife had a protective effect against heart disease later in life. 
• Blood sugar regulation: According to health experts, high levels of glucose can damage blood vessels over time. Even modest improvements in blood sugar management can have positive long-term outcomes. 

Small Changes Have A Big Impact

Only one in five women who took part in the study met ideal positive measures for cardiovascular health. The silver lining is that even women who started off with lower scores saw significant benefits when they improved them via the measures listed above. That means that you do not need to be perfect to effect change. You can put in the work and make small changes over time to have a positive outcome. What does that look like, though? 

• Monitor your blood pressure regularly and talk to your doctor if you have any concerns.
• Stop smoking (provided you smoke) by seeking out supportive resources that help you quit the bad habit. 
• Replace sugary snacks with protein-dense, fiber-rich options to regulate blood sugar. Don’t eat chips when you can have a handful of almonds or an apple with almond butter. 
• Create a consistent bedtime routine that supports deeper, quality sleep.

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The back-to-school season is a time for new opportunities and beginnings. For some students, especially those with compromised immune systems, the susceptibility to illness increases. Protecting your child(ren) and yourself against common colds or other infections that circulate the classroom can be a lot easier with the right steps in place. 

Developing a back-to-school routine is a challenge in and of itself. Waking up earlier, establishing a quick and efficient routine, and leaving the house on time can prove difficult, especially after summer vacation. Many health officials state that immune health is tied to diet, sleep, and exercise. Building a healthy diet and establishing movement and proper sleep hygiene can enhance immune function, which your child needs as they face the new school year. Hopefully, the following tips can help better prepare your child’s immune system for the back-to-school reality.

Get Plenty Of Sleep

The Sleep Foundation encourages school kids between the ages of six and 13 to get nine to 11 hours of sleep every night. Without sufficient sleep, the body has a more difficult time regulating biological rhythms. Not to mention, insufficient sleep makes the body more susceptible to sickness. If you or your child has trouble sleeping, there are practices that have proven to be quite effective. Click here to learn more about methods that help you fall asleep.

Drink Water

Water is essential for a healthy life because it has many roles in the body. Not only does it help with waste elimination, but it also helps the immune system function optimally. If the body is in a dehydrated state, it cannot effectively produce white blood cells, which help fight off bacteria, pathogens, and viruses. Drinking plenty of water can also help flush toxins from the body, which keeps the immune system functioning optimally. Need help getting your kiddos to drink more water? Spice it up by adding fresh fruit to the water, or consider blending some fruit with water to make a healthier rendition of a punch.

Eat The Right Foods

Dietitians agree that one of the best ways to boost the immune system is to eat the right foods. Focus on fruits and vegetables because they are rich in vitamins, minerals, and antioxidants that boost the function of immune cells. High-fiber foods also work to maintain a healthy digestive system. What foods do you eat to encourage better immune function? Consider packing the following snacks in your child’s lunch: 

• Oranges: One orange can have up to 75% of the daily value (DV) of vitamin C. 
• Mandarins: Mandarins pack a considerable amount of vitamin C and make for the perfect lunch snack. They are easy to peel, easy to put in lunches, and their seedlessness makes them easy to enjoy!
• Sunflower seeds:  Make sure to opt for the unsalted, shell-less sunflower seeds because they are very easy to eat. Sunflower seeds are also rich in vitamin E, which exhibits antioxidant effects in the body. 
• Almonds: Similar to sunflower seeds, almonds are naturally rich in vitamin E, which helps to fight off free radicals and boost immune function. They also contain heart healthy fats, protein, and lots of fiber. 
• Broccoli: It may be very difficult to get your child to eat broccoli, but it is an excellent source of vitamin C and sulforaphane, both of which encourage immune function. Sneak broccoli into meals like broccoli tater tots or fruit smoothies!

Exercise Regularly

It’s no secret that kids like to run amok like they haven’t a care in the world. The important thing to remember is to not let your child immediately plop on the couch or bed and watch TV or play video games from the time they get home to the time they go to bed. Even if your child is active in school sports or playground activities, make sure they remain active outside of school hours. This is especially important as they progress through the year and the weather starts to cool off. 

Maintain A Healthy Weight

Childhood obesity is a serious problem in the United States, and it puts children and adolescents at risk for poor health. Between 2017-2020, 19.7% of children between the ages of two and 19 were affected by obesity. Obesity prevalence between two- and five-year-olds amounted to 20.7%, and 22.2% among six- to 11-year-olds. Data revealed that obesity prevalence was higher in Hispanic and non-Hispanic Black children than it was in non-Hispanic White children and non-Hispanic Asian children. Aside from decreased immune function, obesity increases the child’s risk of other health problems. Consult your family doctor if you notice the child’s weight is becoming a problem.

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When the weather is warm and inviting, it’s hard not to be outside. That summer sun is just too amazing to ignore! Well, that’s true until you turn red like a lobster as a result of not applying sunscreen. Besides taking proper care of your skin, you have to be careful not to overheat and dehydrate when the weather is hot. That is especially true if you exercise or engage in hard labor in the sun. The simple tips in this article help you work out safely in the heat because there is no reason to not enjoy the outdoors while getting in your physical activity.

Plan Wisely

Now, if the temperatures are very hot, you should not exercise outside at the hottest time of day. No reason to go for a jog at two in the afternoon in peak heat. Make sure to choose a cooler time of day to avoid the sun shining on you at its hottest. Generally, mornings and late-afternoons/evenings are great times to workout to minimize direct sun exposure. If you are an early bird, consider getting up before the sun even rises to exercise outside. 

Hydrate And Then Hydrate Again

This seems like an obvious statement, but most people fail to realize how quickly they dehydrate in the heat. If you exercise outside, you will sweat out the water you drink, accelerating the dehydration process. According to research, going into a workout hydrated can decrease the risk of dehydration. Additionally, eating electrolyte-rich foods before and after your workout can help you retain and restore electrolyte balance. Pure coconut water, watermelon, cucumber, celery, citrus fruits, carrots, tomatoes, and other foods can help provide essential nutrients and aid hydration efforts. 

Consider A Pre-Workout Shower

Does showering before a workout make sense? In your mind, maybe not, but research suggests that manipulating pre-exercise body temperature can influence workout performance. It may also be an effective strategy for athletes who compete in stressful environments. Taking a short, cold shower or quick swim before exercising in the heat can help reduce body temperature. 

Listen To Your Body

Knowing your limits can benefit your body when exercising in the heat. If you notice that you feel light-headed, nauseous, dizzy, or something similar, take time to rest and drink water. Excessive sweating can quickly lead to heat exhaustion, which can have serious consequences. Make sure to monitor your water intake and energy levels at every stage of your outdoor exercise routine. 

Allow The Body Time To Acclimate

If you are not used to exercising in hotter weather, you have to give the body time to adjust. Gradually increase your exposure to heat over the course of one to two weeks. Start with shorter, less intense workouts in the cooler parts of the day. Increase the intensity and change the time at which you exercise as you progress. Starting slow, though, helps your body improve its ability to regulate temperature and increase sweat efficiency. If you skip the acclimation period, you run the risk of getting a heat-related illness.

Wear Light-Weight Clothing

The goal is to stay as cool as possible when you exercise in the heat. Try to wear light-weight clothing and moisture-wicking garments that bring sweat to the outer surface. Loose-fitting shirts also help you remain cool. In addition to the type of clothing you wear, consider the color as well. Avoid dark-colored clothing because black and dark blue clothing, for example, can cause you to overheat. Opt for white clothing or even bright options that reflect the sun. 

Keep It Short

If you are not used to exercising in the heat, especially for longer periods, make sure to keep your workout routine short. Start with a 20-30 minute low-to-medium-intensity routine to allow your body to acclimate to the heat. That advice holds true whether you are exercising in the outdoor heat or in a heated yoga class.

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Sleep hygiene refers to a set of sleep practices or habits that promote more restful sleep. These practices aim to improve the overall quality and duration of your sleep, so you can wake up feeling well-rested. They may also reduce the likelihood of sleep disturbances, sleep-related disorders, and other sleep issues. By maintaining optimal sleep hygiene, you can improve your overall well-being, since restorative sleep is necessary for physical and mental health.

Unlike a watermelon fast or something else you saw on TikTok, sleep hygiene is a wellness trend you should get behind. Practicing good sleep hygiene means adopting habits that cultivate consistent, quality sleep. These habits help promote a healthy circadian rhythm, but please note that sleep hygiene is not a one-size-fits-all recommendation. Some practices may work for some, while other practices work for others. Find your healthy sleep routine by considering the following recommendations that promote a good night’s sleep.

Create A Bedtime Routine

When you have a consistent bedtime routine, the brain and body know that it is time to shut down. A bedtime routine can include activities like taking a warm bath, practicing breathing techniques, meditating, or reading a book. Do not spend hours on your phone and don’t watch TV until the second you go to sleep. The blue light can cue your brain to remain awake. You want to do things that reduce brain activity and stress hormones. A calming bedtime routine signals the transition from wakefulness to sleep, so you’ll drift off to sleep more easily. 

Limit Screen Time Before Bed

As we previously mentioned, the blue light from screens gets in the way of healthy sleep. Smartphones, tablets, laptops, and TVs should be avoided at least an hour before you go to bed. Researchers note that blue light suppresses melatonin, the hormone that indicates when it is time to go to sleep. Turn off screens one or two hours before sleep to aid the natural production of melatonin. That will make falling asleep easier and result in better sleep quality.

Create A Comfortable Sleep Environment

If you cannot relax and get comfortable, falling asleep will prove difficult. Ensure that your bedroom is dark, cool, and quiet. Consider getting a white noise machine, blackout curtains, or even earplugs to foster a great sleep environment. A neutral, dark, and sound-free room reduces any external stimuli that can interfere with the various stages of sleep. When your bedroom has all of these ideal conditions, you can experience more restful, continuous sleep, which is beneficial if you experience fragmented sleep due to night wakings. Additionally, get a quality mattress, as your physical comfort also plays a big role in your sleep quality.

Limit Daytime Naps

Sometimes, a quality nap on the couch or on a lounge chair in the backyard is just what the doctor ordered. As long as your naps are short and powerful (30 minutes or less) and you don’t take many of them, you can still sleep without issue at night. Long and irregular daytime naps, especially those that you take later in the day, can interfere with nighttime sleep. Short naps can boost alertness without affecting your sleep at night while late-afternoon naps can make it more difficult to get a restful night’s sleep.

Don’t Drink Too Much Before Bedtime

If you drink a lot of fluids before bedtime, you will more than likely wake up at least once, if not twice, to urinate in the middle of the night. Health experts refer to this as nocturia (waking up to pee), which breaks sleep continuity. By minimizing your fluid intake one to two hours before bed, you can maintain uninterrupted rest cycles. 

Stick To A Consistent Sleep Schedule

Ideally, you should go to bed and wake up at the same time every day, even on the weekends. In doing so, you help regulate the body’s internal clock, which ultimately promotes better sleep. Consistency actually improves the body’s sleep-wake cycle, which can make falling asleep and waking up a lot easier. Disrupting that schedule, such as oversleeping, can confuse the brain’s sleep signals and cause grogginess or unrest. 

Try any number of these suggestions and consider keeping a sleep diary to figure out which things work for you. Tracking your sleep habits can help you identify patterns, triggers, and areas that need improvement. Review your diary on a weekly basis to help you figure out things or behaviors that interfere with sleep. That can enable you to make proper adjustments to build a healthier sleep routine. 

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Does the early bird in fact get the worm? It does if that bird knows how to get up without hitting the snooze button on their alarm seven times. How does a person actually become an early bird, though, especially if it doesn’t come naturally? In this article, we will unpack the benefits of waking up early and how to get better at it once and for all. 

Figure Out Your Sleep Chronotype

Chronotype…what an interesting and foreign word. Sleep chronotype refers to your natural sleep-wake pattern. Essentially, it describes when you feel most alert, productive, and then sleepy throughout the day. Your circadian rhythm influences when you feel energized versus when you feel sleepy. Once you figure out your sleep chronotype, though, you can find an optimal schedule for your circadian rhythm. If you struggle to get up in the morning, you are likely not aware of your chronotype.

Maintain A Daily Routine

The circadian rhythm thrives on a consistent routine. The more consistent your schedule, the more likely you are to wake up at the same time every morning with ease. Your meals, exercise routine, and when you wind down for bed all factor into the equation. Exercising at the right time of day is also helpful. A bear chronotype, for example, does better exercising first thing in the morning, while a wolf chronotype has a prime exercise window in the early evening. 

Give Yourself A Good Night’s Sleep

Some adults have no issues with finding seven hours of sleep per night. Others require closer to nine, but a general rule of them is that seven to nine hours of sleep per night is the ticket to waking up feeling rested. Consider exactly when you need to wake up and set a recurring alarm for that time. Don’t have schedule constraints? Pick a time that fits your lifestyle. Once you have that figured out, work backward to determine when you need to go to sleep. Stick with that schedule for a couple weeks, going to bed and waking up at the same time every day. Track how you do in a sleep journal because that’s a great way to identify your sleep habits and needs. You can tweak your sleep-wake schedule until you find a routine that works for you.

Watch Your Caffeine And Alcohol Consumption

It might sound obvious, but caffeine lingers in your system a lot longer than you realize. It’s also very common for people to drink caffeinated beverages throughout the day. You should avoid caffeine at least six hours before bed, or else falling asleep will be a bigger issue than it should be. Additionally, alcohol should also be avoided before bed because, despite its sleep-inducing effects, it can disrupt sleep. Alcohol increases symptoms of sleep apnea and can affect the body’s melatonin production.

Have An Accountability Partner

If you have a roommate, friend, or family member who also wants to become a morning person, consider making them your accountability partner. Wake up at the same time together, or wake each other up with phone calls. Take turns calling to hold the other person, and yourself, accountable. 

Get Natural Light During The Day

If you want to positively influence your circadian rhythm, use light to your advantage. Natural sunlight informs your circadian rhythm that it is day, not night. Getting just 10 minutes of sunlight in the morning can help wake up the body, in addition to letting the body know when it should wake on a consistent basis. There are also sunrise alarm clocks that can help with this! In addition to getting natural light in the morning, make sure to avoid light, especially blue light from screens, at night to aid healthy sleep. 

Make Mornings Enjoyable

You will probably wake up early in a better mood if you have something to look forward to at the start of your day. Perhaps it is your favorite breakfast, an intense workout, or a morning stroll with your dog through the neighborhood. If you enjoy a morning shower, remind yourself how good you’ll feel as the water cascades down upon you. You may find that a meditative stretch session in the morning is the thing that you look forward to. Only you can find what motivates you!

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A face serum can add moisture and high concentrations of beneficial nutrients to your skin. The ingredients in the serum will determine the benefits for your skin. For example, some serums, like the one in this article, help with early signs of aging, while others are better for hydrating or repairing texture. If you’re looking to enhance your skin care routine with a single product, though, a serum is the ticket.

What Is A Serum?

A serum is essentially a topical skin care product that contains concentrated amounts of active ingredients. With larger amounts of active molecules, a serum can potentially penetrate the skin’s surface with more efficacy that a moisturizer, for example. Due to its high concentration, a serum takes a shorter amount of time to see results. You can think of a serum like a secret weapon designed to treat skin issues such as dullness, discoloration, fine lines, and acne. 

Because a serum is light in nature and delivers active ingredients efficiently and quickly, you apply it first once you cleanse your face. In order to maximize the serum’s benefits, you have to seal it in with a moisturizer or cream. If you use a serum that is suited to the issue you want to address, it can have many benefits. We’ll explain the benefits of this serum below.

Vitamin E Oil

It’s common to see vitamin E oil in many different moisturizers because it works to prevent dry, flaking skin. As a result of moisturizing the skin, vitamin E oil may also reduce skin itching. Keeping the skin properly moisturized is the best way to prevent dry skin, which in turn prevents itchiness. The American Academy of Dermatology Association looked at the benefits of vitamin E oil for people with eczema. Researchers found that vitamin E had a positive effect on eczema. That said, they did not specify whether the focus was on topical or oral vitamin E. More research is necessary on this matter. 

Carrier Oil

Because the serum contains vitamin E oil, you want to choose a carrier oil that is rich in that particular vitamin. Not all skin types can use the same carrier oils, though, so keep that in mind. Additionally, climate and season play a role in your carrier oil choice. As for which carrier oil to choose, well, that depends on your preference and skin type. Some oils that are great sources of vitamin E include sweet almond oil, wheat germ oil, grapeseed oil, and apricot kernel oil. If you have acne-prone skin, you may want to try jojoba oil, rosehip oil, hemp oil. 

Essential Oils

The use of essential oils is entirely optional in this face serum recipe. Most people do not react to essential oils if they are properly diluted with carrier oils. You can always use less and increase to a stronger dilution if you desire. A 0.5% dilution is generally what dermatologists recommend for facial skin, though. As far as which essential oils to choose, consider the following:

• Anti-aging: frankincense, helichrysum, carrot seed, geranium, and chamomile essential oils
• Glowing skin: lavender, sandalwood, jasmine, and helichrysum essential oils
• Fighting acne: lemongrass, tea tree, bergamot, grapefruit, eucalyptus, cedarwood, juniper berry, and cypress essential oils

DIY Face Serum

Ingredients:

• 1 tsp pure vitamin E oil
• 2 ounces carrier oil of choice 
• 10-20 drops essential oils (optional)

Instructions:

• Add all of the ingredients to a small dropper bottle, screw on the top, and shake well to combine. 
• Store the serum in a cool, dark place to preserve the healing properties. 
• To use, apply a few drops of the serum to your face and massage into the skin for about one minute. It’s a great serum to use for overnight treatment!

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