#self care matters

[cooki3face]

How to fix a broken sleep schedule: relaxation tips & creating an ideal bed routine

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I’m constantly fixing and breaking my sleep schedule. Let it be with a nap after I’ve been out and about all day, or just staying up later than I know I should’ve. Always breaking it always fixing it again because it’ll affect my daily life and it always does. I have under eye bags that are hardly concealable, my dreams are vivid and complicated which makes them hard to dissect when I turn to them for guidance, I start my days late, or I’m just plain lazy. No sleep and it’ll ruin the flow of your day, your week, maybe even your month…

╭୨୧︰“how long will it take me to fully fix it?”

It could take 2+ weeks to fully settle and become a regular routine. Emphasis on could because it’s different for everyone and different factors can affect how long it takes. Factors like how long your sleep schedule has been off track, how long it takes you to establish a routine and what you like it to consist of, the type of schedule you have with work/school, etc. so keep that in mind. <3

╭୨୧︰things to consider

What type of day do you have? (schedule, busy or slow, places to be, etc.

Meal times

What types of things calm you down

What type of wind down routine is right for you

Shower times (morning or night)

Reducing noise,light, or vise versa

Winding down and creating ambiance:

This is where meal times, shower times, and night routines really come into play. This all comes down to personal preference.

╭୨୧︰ Meal times

Choose a meal time that would help you get to sleep faster and sleep through the night.

Most experts and doctors would recommend not eating 2-3 hours before you’re supposed to go to bed/sleep because they say it helps you sleep through the night and that eating closer to the time you go to bed slows down metabolism, making it more difficult for your body to burn calories resulting in weight gain.

This is something that can come down to preference as well. I personally, sleep a bit better when I’ve just eaten. Eating and then lying down makes me tired.

╭୨୧︰wind down time

Cutting down on cell phone usage

໒꒱ reducing blue light by turning on “night shift” on and “True Tone” on

໒꒱ placing your phone out of reach or in another room if you have a hard time staying off of it

໒꒱ putting on dnd or sleep mode to reduce interruptions

Choose a shower routine that’s relaxing

໒꒱ use of calming fragrances like lavender or chamomile

໒꒱ hot/warm water calms you while cold water makes you more awake

໒꒱ consider a bath instead of a shower

໒꒱ choose a routine that will calm you down or relax you most before bed

Turn the lights down or off

໒꒱ studies show that in response to darkness the pineal gland produces melatonin while exposure of light blocks the production of melatonin. Exposure of light before bed or even while sleeping can mess with your sleep-wake cycle.

໒꒱ keep in mind that light can also become a preference when it comes to sleep. Some people would prefer to sleep with the blinds open even throughout the night or with the tv on whilst it being muted.

Rely on noise to help you fall asleep

໒꒱ some people prefer complete silence

໒꒱ look into different color noise frequencies (ex. Pink noise, brown noise, or white noise) I personally prefer white and brown.

໒꒱ you could also look into binaural beats and frequencies or other types of nature noises with apps or invest in a sound machine.

╭୨୧︰ Other tips and extras

໒꒱ if you have respiratory issues like asthma or allergies look into/invest in an air purifier or a humidifier and make sure that your space is clean and as dust free as possible to help with sleeping through the night without interruptions.

໒꒱ look into an over the counter sleep aid like melatonin or zzzquil. If you’ve had problems with sleep for a very long time or it’s possible you have insomnia or another sleep disorder check in with a medical professional.

໒꒱ look into weighted blankets or getting better pillows for better sleep

໒꒱ if you’re into aroma therapy or anything of the sort try getting essential oils and/or a diffuser.

໒꒱ find some candles that you like to create ambience in your bedroom. (Please make sure to not leave them burning throughout the night)

໒꒱ cut out naps during the day

໒꒱ do some research on questions you have about sleep or things that could potentially help you sleep better to formulate a unique routine for yourself that you really like.

Remember to remain consistent with your approach in fixing your sleep schedule. Choose a bedtime and a time to wake up that’s suitable for you and your schedule. I hope that this was helpful. x

#dream girl #self care #self love #self improvement #pink #self discovery #self expression #sleep well #sleeping beauty #no sleep #cant sleep #sleep schedule #bedtime routine #coquette aesthetic #coquette #dollette #vintage #it girl #good sleep #self care matters #routines #soft #aesthetic #self healing

[capric0rn]

dümp !

#dump #plain dump #her music #h.e.r. #h.e.r music #self care #self care matters #self care menu

[toomanycupsoftea]

#all the love and comfort to you lovelies #i was holding back tears while on video call #got my comfort shows and movies ready to play #and treats i have saved just for christmas #self care matters

[princess-honeysuckle]

January 30, 2023 - Self Care Day

Don't be afraid to allow yourself to zone out sometimes. It is ok to pause when you need to!

#self care #mental health matters #mental health matters most #mental health monday #self care day #self care tips #self care matters #mental health #mental health awareness #mental wellness

[bryonyashaw]

Everybody is looking for instant success, but it doesn't work that way. You build a successful life one day at a time and not each day is the same. Not each success is the same.

#mental health day #ghoul #ghoul squad #ode to autumn #quote #quote page #ghost cartoon #quote meme #blogger #lifestyle #self care #self care matters #yourblendedfamily #meme #blogging #halloweentheme #halloween meme #halloween #ghost #cottagecore #mental wellbeing #Instagram

[rosesutherlandwrites]

I think I REALLY needed a couple days to regroup after turning around a super-fast revision of the first fifty pages of my current WIP Because Reasons that will hopefully turn out to be a good thing. Nothing like pressure to send me straight down the hyperfixation hole! 

That to say, I’m taking a bath and going to bed early.

#in my life #I think this new book is gonna be a banger though #self care matters

[humanrightsconnected]

May is Mental Health Awareness Month! 

1️⃣ Make sure to read the 4 self-care tips! 

2️⃣ Read our blog post where we spotlighted a webinar hosted by the International Civil Society Centre and peace activist Martina Nicolls. The webinar addresses the tools and resources that human rights defenders can utilize to take care of their own wellbeing ➡️ https://bit.ly/38GqYJS.

3️⃣ Learn from 3 organizations on how you can support people living with mental health conditions. 

     ➡️ American Foundation for Suicide Prevention (AFSP)

     ➡️ National Asian American Pacific Islander Mental Health Association (NAAPIMHA)

     ➡️ National Queer and Trans Therapists of Color Network (NQTTCN) 

#mental health awareness month #mham #mhm 2022 #may is mental health awareness month #mental health awareness #mental health #mental health 2022 #health #psychological health #wellbeing #together for mental health #together 4 mh #in this together #mental health matters #mind matters #self care #self care matters #self care may #break the stigma #end the stigma of mental health #mental health advocate #hrcblog

[scholarlyhobbit]

I had my last appointment with my therapist today (she's leaving the field, and I'm now hunting for a new therapist who can handle All My Ish), and she said something to me that no-one else has ever said to me in my life:

"You're doing a really good job taking care of yourself at the same time as you're doing important work in grad school. Keep it up. You need that from yourself and you deserve it, too."

I feel more validated by that than I ever have by a relative stranger. It's the kind of thing my Momma would've told me. And I needed it.

#my life #therapy #things my therapist says #self care #grad school #grad student #doctoral student #phd student #phd journey #phd life #historian in training #mental health #mental illness #healing #self care matters #gif #validation

[shizukathefox]

Right Where You Need To Be

This made me smile 💖✨

#youtube #the good advice cupcake #good advice cupcake #cuppy #cupcake #cupcakecore #cupcakes #bunny #bunnycore #bunnies #rabbit #rabbitcore #rabbits #self care #self care matters #mental #mental advice #mental help #mental support #mental awareness #mental health #mental health advice #mental health help #mental health support #mental health awareness #autism #autismcore #adhd #adhdcore

[drishtiintern]

Benefits of Using Neem & Tea Tree Body Wash - Niacinamide

#body wash #selfcare #self care matters #niacinamide #neem

[patriciabeckeryoga]

Stress Relief ~ Join me for 3 minutes in this Video

Let me know how you like this 3 minute video for Stress Relief. I love hearing from you. Please comment on YouTube. Blessings Patricia

Amidst the chaos of decking the halls and dashing through the snow, remember to take a breather. Literally, join me here in this YouTube video. As we dive into the season of jingle bells, twinkling lights, and maybe a bit too much eggnog, let’s not forget your well being. Why not swap out one of those sugar cookies for a deep, relaxing breath? Or exchange that third cup of holiday cheer for a…

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#best health care plan #best self care #Breath Excerises #fitness #healthy-living #pranayama #self care matters #Wellness #Yoga #yoga therapy

[capric0rn]

dump mwaa

#dump post #plain dump #sunset #self care menu #self care #self care ideas #self care matters #waterfall #Maxine and Kyle

[zippyzstuff]

#mental health memes #mental health #mental health matters #mental health awareness #self care #self care reminder

[princess-honeysuckle]

January 16, 2023 - Self Care Day

Good Tea For Self Care

Chamomile - anti anxiety, sedative, relaxation. (Do not drink when pregnant!!!)

Lavender - Serenity, relaxation, calm.

Lemon Balm - Soothes headaches, calm anxiety, treats insomnia, good for a cold as well.

Lemon Verbena - Promotes restful sleep, anti-inflammatory, improves digestion, calms nerves, eases stress, antioxidant.

Passion Flower - Combats anxiety, panic, insomnia, depression. Calms nerve pain, helps balance mood.

Skullcap - Treats anxiety, headaches, insomnia. Promotes relaxation, and a sense of well being. (Make sure it is AMERICAN skullcap)

Vervain - anti anxiety, relaxation, sedative, strong antioxidant.

#self care #self care day #self care matters #mental health #mental health awareness #mental health matters #mental health matters most

[blissfulthrive]

"No matter who or what causes a problem for you, you are the solution.

Choose how to react, and react with kindness to yourself❤️"

#self empowerment #be the solution #choose kindness #positive reactions #problem solver #self care matters #react with love #mindful choices #inner strength

[lets-blogoff]

How To Stay Motivated On Your Fitness Journey

How To Stay Motivated On Your Fitness Journey - #letsblogoff #Fitness, #Health, #HealthyLiving, #LetsBlogOff, #Sport, #Tips - https://www.letsblogoff.com/how-to-stay-motivated-on-your-fitness-journey/

#Accountability Partner #Embrace The Process #Find Your Why #Fitness Journey #Fitness Motivation #Progress Not Perfection #Self Care Matters #Stay Consistent