7 Guaranteed Steps To A Good Night’s Sleep

Photo by Ketut Subiyanto from Pexels  

You’re exhausted. And you’re counting the minutes until you can just collapse into bed. But when you finally lay down your mind races and you can’t relax enough to go to sleep. 

Why is falling asleep so hard for many of us?

Heightened levels of stress and anxiety can make getting to sleep (and staying asleep) a challenge. But it’s not always about stress. You could just have a lot on your mind left over from the day or already prepping your to-do list for tomorrow. Your room is too warm or there’s too much noise. 

So many factors can play into having disrupted sleep. But there are simple steps you can take to transition into deep sleep quicker and easier. 

Here are seven guaranteed tactics to bridge the gap between you and a solid night’s sleep. 

1. Your Bedroom Should Feel Delicious. 

If you’ve had trouble sleeping a problem could be that your bedroom isn’t cutting it. For maximum somniferous effect you want to create a sleep cave of sorts full of linens and things (pun fully intended) that lull you to sleep. 

According to the American Academy of Sleep Medicine the three things you want your bedroom to be are “quiet, dark, and a little bit cool.” 

The reason for the cooler temperature is that our body temperature naturally decreases during the night. “When you go to sleep,” says H. Craig Heller, PhD, professor of biology at Stanford University, “your set point for body temperature — the temperature your brain is trying to achieve — goes down.”

So you want to create as cool of an atmosphere as makes you comfortable and helps you stay asleep. 

What’s comfortable for each person differs – thus the never ending battle of the sexes for setting the thermostat—but you want to shoot for a room temperature that hovers around 65 degrees

Along with adjusting your thermostat you’ll also want to choose linens, pillows, and a mattress that draw heat away from you. Because, even if you get the room temperature right, your linens and clothes can make you too warm, causing you to overheat during the night. If you naturally run hot, this can spell disaster for a sound sleep.

That means, as much as you may love your memory foam because of how it contours to you, it holds heat. So, buh-bye. Toss ‘em. And replace them with natural fibers that don’t trap heat. 

You’ll want to check out switching your mattress for a cooling model. And for natural sheets—a fantastic and little known natural option is bamboo. Bamboo sheets are deliciously soft and durable. If you’re in the mood for something a bit more luxurious, check out the cotton percale sheets that, because of their tight weave (percale describes the type of weave and not the type of cotton), are so luxuriously soft they earned a spot on our The Best list, which is the definitive repository for the greatest of the great. 

There’s also a new all-natural pillow made from organic cotton and buckwheat that will make giving up that memory foam pillow a painless transaction. Unlike foam or down filling, buckwheat doesn’t collapse under your weight. And you won’t have awake pulling your sweat soaked shirt away from you—the pillow stays cool. 

2: Filter Your Phone Light

We’ve all heard it dozens of times—the light from our phone is bad news as far as sleep is concerned. And we’re like ‘Yeah, uh-huh, scroll, scroll.’ But seriously, when it comes to falling asleep, the light from our phones is doing us more harm than good. 

The problem is that our screens emit short-wavelength blue light that sends signals to our brain that it’s still daylight. A study has shown that this blue light “damages the duration” and “quality of our sleep”. Could be a reason you find it hard to wind down enough to sleep. Just sayin. 

Lisa Ostrin, an assistant professor of Optometry at the University of Houston College, explains, “that blue light prevents special photoreceptor cells in the eye from triggering the release of a sleep hormone.” The hormone she’s talking about is melatonin. Without sufficient melatonin our bodies don’t know to become sleepy.  

Ostrin and a team of researchers conducted a study where they provided participants with special blue-blocking glasses to wear after sun-down. Two weeks after the study began, participants experienced an increase in melatonin production of 58 percent. Not surprisingly, they reported sleeping better. 

But if you can’t really see yourself sporting blue-blocking glasses around your house, then the next best thing is a blue-light filter for your screen.  

3. Be Picky With Screen Time 

Seeing as we’re all on our phones 24/7 telling people not to use their devices before bed is just impractical, lame, and unlikely.

If you’ve done your homework and dimmed your devices with a blue-light filter then the next important thing you can do is choose things to do or watch that you find calming, soothing, or mindless. 

Reason being, according to the National Sleep Foundation, “Using electronic devices before bedtime can be physiologically and psychologically stimulating in ways that can adversely affect your sleep.” To mitigate the stimulation, choose things that are super chill. 

If playing Candy Crush or Pokémon Go are your wind down go-tos, so be it. Or if watching Brooklyn 99 or Parks and Recreation on repeat chills you out, do it. Just hold off on binging Ozark or Breaking Bad until the next day. And skip scrolling through your newsfeed, Facebook, or Twitter feeds which are gloom-and-doom anxiety-inducing mines waiting to explode right before you’re ready to go to sleep. 

Although experts say that watching TV before bed “makes it more difficult to fall asleep”, in my experience, falling asleep while watching a movie is like a no-brainer, it just happens and  it’s a deep sleep. So you do what works for you. 

4. Try Essential Oils. Seriously, They Are (Sometimes) Legit

Essential oils are fantastic for relaxation. Trouble is, certain purveyors of essential oils have been caught making totally unsubstantiated claims about the curative properties of essential oils, telling people to ingest them (please don’t) and claiming they can cure fatal disease (they don’t). DoTERRA, a huge purveyor of essential oils and a multi-level marketing company, was the biggest offender of this and since the crackdown by the FDA has backpedaled and is now training their sales reps not to tell customers that ingesting essential oils will cure their cancer (that’s progress, I guess?). 

Barring the bad name with which quackery sales gimmicks have smeared essential oils, there is ample evidence that scent affects our brains and that essential oils have proven psychological and physiological benefits, as has been shown in numerous studies. One study focused on Intensive Care Unit patients who weren’t sleeping well. After fifteen days of receiving lavender oil through an inhalator the intervention group reported significant improvement in sleep, whereas the control group didn’t.   

Northern California based dermatologist, Cynthia Bailey, MD  explains, “There is definitely credible science behind certain benefits for certain essential oils. But you have to choose wisely, and you cannot use them indiscriminately.”

So bring out all the smell goods—your yummiest candles and your essential oil diffusers—to help you relax into sleep. 

5. Choose The Right Sounds To Unwind 

Remember when people started listening to whale songs, falling rain, or chirping toads to fall asleep? Maybe you even still have that Sharper Image sound maker you got as a gift stored away somewhere, forever buried.  

The effect of sound on our sleep has led to the distinction of various color-coded noises. Stay with me. We all know of white noise—radio or TV static—an unobtrusive continuous hum. But there’s also pink noise, which is akin to those nature sounds mentioned earlier; brown noise—think waterfalls, roaring rivers, or thunder; and black noise—which, weirdly enough is just another word for silence. “Silence” wasn’t a good enough word, apparently. 

White and pink noise have both been shown to help you sleep better. It’s still too soon to say which is better, more research is needed. In the meantime there are plenty of sleep sound machines and apps to help you explore the spectrum of soothing noises. 

Those looking for new ways to wind down are discovering the soothing sounds of binaural beats. The music described as an “auditory illusion” is achieved by layering two different sound frequencies that are allegedly picked up separately through each ear (thus the bi- in binaural). 

Technical stuff aside, listening to binaural beats is utterly calming. There’s nothing there to distract or rile the mind. It’s just chill.  

Another wildly popular option is watching/listening to ASMR (Autonomous Sensory Meridian Response) videos—those softly spoken words or actions, like hair brushing) are great for falling asleep. The effect is quasi-hypnotic. Don’t be afraid to mix things up. Maybe a playlist of ASMR, wind rustling through leaves, and binaural beats will be your magic sleep cocktail. 

Oh, and I’d be remiss if I failed to mention meditation apps that are also great for getting to sleep. We like Insight Timer—a meditation app perfect for those who aren’t really into meditation. They offer guided meditations of varying lengths. There’s also the Calm app for meditation and sleep. Fun thing about this app, if you’re not feeling meditation, and you’re of the opinion that you’re never too old for “bedtime stories ” or Sleep Stories, as they call them, and I will shamelessly profess that I am of that ilk, then Calm has gently narrated stories to lull you to sleep.  

6. Have Relaxing Night-Time Rituals

A big part of falling asleep easily is tricking the brain into slowing down and readying itself for sleep. Simple night time rituals—things that you probably already do—can flip the switch in your head so that your body detects sleep being near. 

Perhaps the most obvious night-time routine to cultivate is your skincare routine because, unless we’ve just given up completely, we will still wash our faces before bed. Long, tiring days that end in, “I can’t even” notwithstanding. Think of this as time to look forward to, where you get to pamper yourself with all your favorite skin care products like this, and this, and definitely this, and decompress. 

Once you’re all dewy and dulcetly scented drop deeper into relaxation with some gentle stretches. As little as ten minutes spent stretching before bed will ease tense muscles exponentially. 

7. Get The Feels From Sex Or Self-Pleasure

We can’t really do justice to talking about relaxing night time rituals without talking about sex and self-pleasure, the penultimate of relaxation rituals. Much has been written on the topic of how sex improves overall wellbeing. And you don’t need me telling you that reaching orgasm releases a cascade of feel-good hormones, like oxytocin.

But interestingly enough, there is another hormone responsible for that post-coital crash that many slip into and that’s prolactin. You can probably guess by the “lact” that it has to do with producing breastmilk. According to psychiatrist, Sheenie Ambardar, MD, “After orgasm, the hormone prolactin is released, which is responsible for the feelings of relaxation and sleepiness”

Because prolactin is released after orgasm, any orgasm, you can feel the soporific effects with self-pleasure as well. So, keep your favorite toys nearby, ladies. 

This has been substantiated by a study out of the Appleton Institute for Behavioural Science in Australia, reported that while “orgasms with a partner appear to have the most benefit in terms of sleep outcomes, orgasms achieved through self-stimulation can also aid sleep quality and latency.” 

And, as if you needed more reason to pounce on your partner, another study showed that prolactin production after an orgasm reached with a partner was 400% greater than from self-pleasuring. 400%! Numbers don’t lie. 

So if sound sleep has been eluding you, by taking an intentional approach to ending your day and cultivating habits that will promote better sleep, you create an atmosphere of rest all around you. Sounds dreamy, right? Now go try out that whole prolactin business. 

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Tamara Jefferies MA is a freelance wellness writer and holistic counselor/coach based in Long Beach, CA. She has worked in the wellness field since 2005 and holds a Master’s in Somatic Psychology from John F. Kennedy University, several certifications in the specialization of trauma and trauma resolution, and is a certified yoga teacher and holistic practitioner offering transformational counseling to women.

Writing on topics that help women heal, grow, and live fulfilled and happy lives is her passion as is writing for wellness businesses, publications, and brands. She is a regular contributing writer to the wellness brand, The Candidly, and a Brand Ambassador to ADORAtherapy.

Contact her at info@growandthrivewellness.com for all your wellness writing or counseling needs.

Or just fill out the form below.

Be Well!

What My Holistic Counseling Practice Is All About

This short video gives a brief introduction to my work as a Certified Holistic Practitioner and my approach to working with clients.

What To Do With All These Emotions – How giving shape to your feelings helps you to process them.

A demonstrator stands during a march in central Auckland, New Zealand, Monday, June 1, 2020, to protest the death of United States’ George Floyd, a black man who died in police custody in Minneapolis on May 25. Floyd, who after a white police officer who is now charged with murder, Derek Chauvin, pressed his knee into Floyd’s neck for several minutes even after he stopped moving and pleading for air. (Dean Purcell/New Zealand Herald via AP)

The shape of your feelings…

Despair has a shape. Outrage has a shape. As do anger, fear, rage, or terror.

Our bodies are fully integrated vessels that are able to feel and process and move emotions healthily if we allow them to. The problem is when we hold back, hold in, or lash out.

When given time and the proper space, we can feel and express our feelings in a way that completely discharges the emotion and does no harm.

With emotions running so high right now, one thing we can do is allow ourselves to move our emotions in a healthy, productive, and healing way.

You can do this individually, and there is also a way to do this communally that could bring deep healing.

It begins with the ability to identify and speak your feeling. What are you feeling? Anger, rage, outrage, despair?

Say it out loud to another person. They don’t have to do anything in return other than show that they are listening. If you are alone, write it down, and say it to yourself. If it helps,  look at yourself in the mirror as you speak your feelings.

Next, give the feeling a shape. That is, let your body move in the way that will express the feeling.

Despair can look like you balled up in the fetal position rocking yourself side to side.

Outrage can look like you flinging your arms and legs, kicking, or punching as if you were shadowboxing but with all your energy invested into each motion.

The key is to listen to your body. Once you’ve spoken your feelings, listen to what your body wants to do to move the emotion.

In community, the most powerful way of doing this is in a circle. Allow a person (the doer)  to be in the center of the circle with one other person (the witness) who is listening to them and holding space for their movement. The witness can mimic the movement of the doer and in this mirroring relay the feeling of being seen and understood to the doer. All the while those sitting in the circle witness and hold the container for this emotional process.

If alone or in a group, give your body the time it needs to move in any way it needs to move to fully express your emotions. You’ll know when it’s over because your body will feel calm and the emotion will have subsided. You will feel more at peace.

Give shape to your emotions and feel them move through your body.

 In this way, you will have restored wellbeing to your mind, body, and spirit. Not just to yourself, but to your community as well.

According To Neuroscience, This One Unexpected Thing Will Wildly Improve Your Focus

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If it feels like your attention span is getting shorter and shorter with every new iPhone release and Netflix drop, you’re not wrong. Toss in an international pandemic, and most of our ability to focus is out the window completely.

Neurologists have found that we can maintain focus for about 20-minute intervals at best. So while we shouldn’t feel guilty about our wandering minds, we’re also not opposed to seeking out new strategies to help us focus for longer periods of time. Thankfully, neuroscientists have discovered a way to extend our focus, and surprisingly, it has everything to do with sound.

Yes. Sound.

These burgeoning fields of neuroscience and psychology, called auditory neuroscience and psychoacoustics, study how our perception of sound affects the brain, our thoughts, and feelings. And these new scientific fields have spawned the development of something called “streamlined music,” which is thought to help improve cognitive functions, i.e., the way we think, process, and yes, focus.

The Science of Staying Focused

Neuroscientists have extensively studied how our brains take in external stimuli, process it, and focus on a single thing, blocking out everything else. When we’re able to focus on something with laser-like, narrowed concentration, that’s called selective attention.

The process for selective attention is complicated, so I’ll spare you the endless jargon and focus on this one word: norepinephrine. Norepinephrine is a neurochemical transmitter that works as a stimulant— it’s released from your brain stem (at the base of your brain) when you take in external stimuli, and it acts on your decision-making faculties. Basically, it helps your brain decide what to pay attention to, as it’s part of our arousal response of fight, flight, or freeze. For example, if you encounter something dangerous, norepinephrine tells you to pay attention to it.

The neocortex (or frontal lobes of your brain) is also incredibly important for focusing. While the brainstem plays a role in selective attention, the neocortex regulates something called executive attention. Executive attention calls the shots; it can override the selective attention of the brainstem and decides what to pay attention to, and what to ignore.

The last piece of the pay-attention puzzle is habituation, which is when you adjust to your surroundings until they no longer distract you. So, when you’re working from home, and your kids are playing video games, and your partner is listening to NPR, and your dog is barking at the neighbor’s cat— at first, all of this is hugely distracting. But after 20 minutes or so, you might start to drown them out, and they become background chatter. That’s habituation.

When you’re focused and efficient, then all these aspects of attention are working for you. But, at some point you’re going to get bored — remember, we can only maintain focus for about 20 minutes. Your mind will begin to wander, and when this happens, it’s called goal habituation, which means that you’re no longer interested in what you were doing (old goal), and now you want to do something else (new goal). This is when attention and focus can fall apart. If it’s not the noise and clamor of other people in the house distracting you from the task at hand, it’s your own brain, looking for something novel to pay attention to.

We need novelty. Every 20 minutes or so, we need something fresh to engage us, so that our minds don’t trail off into rabbit holes of Pinterest or YouTube videos or Amazon shopping. This is how sound helps.

The Right Sounds Can Help You Stay on Task

Neuroscientists are still studying how and why sound affects mood and our ability to focus, and they’ve found that people who listen to music while they work are more productive and happier. So like DJs in lab coats, neuroscientists have started playing with beats. Monaural and Binaural beats, to be precise.

Specifically, neuroscientists are interested in how we perceive these two types of beats. We can hear a monaural beat with one ear, but we can only hear binaural beats when we listen with both ears.

Beats are measured in frequencies. With a monaural beat, you have two frequencies being played together that the ears are hearing, but as the ears perceive the sound, the sounds either cancel each other out, or they amplify each other. With binaural beats, one frequency is played into one ear, and a different frequency is played into the other ear; from this combination of frequencies, your brain perceives a third sound. That third sound is what makes binaural beats intriguing because no one knows what makes it.

What they do know about binaural beats is that after listening to these sounds for a while, different areas of the brain that were pulsing at different frequencies begin to pulse in synchrony. While the evidence is far from conclusive just yet, this synchronization of disparate parts of the brain could be the reason people are better able to focus.

Participants in experimental studies have been found to have positive reactions while listening to binaural beats, like a slower heartbeat, feeling calmer, and improved focus. According to a study from the University of Southern Denmark, “there is also cumulating evidence suggesting that listening to binaural beats may increase sustained attention.”

To test this out, I played binaural beats as I worked on this article. YouTube is flooded with them— here’s one, if you want to listen. And though I can’t say for certain what helped me focus, I enjoyed the calming tunes and felt more focused overall.

If the number of binaural beats videos on YouTube is any indication of popularity, then it’s no surprise that all sorts of apps offering binaural beats are popping up, including one called Focus@will.

Focus@will has taken binaural beats and the idea of streamline music to create customized beats for its customers, and reports that customers are experiencing “decreased self-awareness, timelessness, and motivation known as ‘flow.’” Sounds good to me.

The company claims that their beats can help you maintain focus for up to 100 minutes straight! And a study they did (which of course, take with a massive grain of salt, because any study done by a company selling a product could demonstrate bias) showed that their clients improved focus by 200-400%. They also tout a pretty solid fan base singing their praises.

To be fair, there are dissenting voices out there that say binaural beats are just a bunch of hype. These writers refer to the sounds as “auditory illusions.” They report that people are being tricked into thinking that they are hearing something they’re actually not and that the beats have no proven benefit. Is it a placebo effect? Maybe. But if you think it helps you focus, then isn’t it helping you focus?

But the bottom line is this; the right sounds can potentially do wonders for your concentration and productivity. Will it work? Try it. At worst, you’ll be relaxed. Which doesn’t sound half-bad right now.

[Article first published by The Candidly.]

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Tamara Jefferies MA is a freelance wellness writer and holistic counselor/coach based in Long Beach, CA. She has worked in the wellness field since 2005 and holds a Master’s in Somatic Psychology from John F. Kennedy University, several certifications in the specialization of trauma and trauma resolution, and is a certified yoga teacher and holistic practitioner offering transformational counseling to women.

Writing on topics that help women heal, grow, and live fulfilled and happy lives is her passion as is writing for wellness businesses, publications, and brands. She is a regular contributing writer to the wellness brand, The Candidly, and a Brand Ambassador to ADORAtherapy.

Contact her at info@growandthrivewellness.com for all your wellness writing or counseling needs.

Or just fill out the form below.

Be Well!

4 Super Easy Stretches To Help With Your COVID-19-Related Stress and Anxiety

(Article first published on The Candidly.)

Being cooped up in the house with few outlets for our stress and anxiety has us all on edge. We’re constantly learning how to balance productively working from home with educating our children with maintaining our relationships. It’s a lot. And with gyms and yoga studios closed because of the quarantine, our fitness routines have been totally thrown off schedule.

Add in our constantly terrifying news cycle, and you’ve got a recipe for frazzled nerves, stiff necks and shoulders, and tension headaches. Now, more than ever, managing stress is necessary to keep our immune systems functioning properly.

And while exercise, taking a walk, and limiting your news intake are just a few things you can do to stay sane right now, here’s another: stretch.

Yes, really.

Stretching might seem like a simple, semi-useless task we only ever seriously consider before or after working out. But stretching can do more than just prevent an exercise-induced muscle pull. It can actually be soothing. Think of that breath you take when coming out of a deep stretch—doesn’t it kind of feel like the first good breath you’ve taken in years (or months? weeks? How long has this thing been going on for now? Is time just an endless abyss?).

So here are four super easy stretches you can do right now, no equipment needed. You don’t even have to change out of your pajamas.

1. Seated, Forward Extension

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This stretch can be done seated with legs crossed or kneeling while sitting on your heels (if sitting cross-legged is uncomfortable). Once seated comfortably, take a deep breath in as you place your hands on the floor in front of you and slowly “walk” your fingertips away from your body as far as you can.

Not everyone can go all the way down to the floor, as in the photo, and that’s fine. Find your limit and stop there, taking long deep breaths. Let your head drop, relaxing your neck. After a few breaths, see if you can walk your fingertips a little further. Grip the floor with your fingers and feel the stretch down the sides of arms and the length of your back down to your hips.

Now, remaining low to the ground, walk your fingers to the left, leaning your torso to your left side. Go as far as you can to the left, then stop and breathe long and deep. Repeat on the other side.

Finally, with your torso still low, walk your hands back to the center and then slowly walk them back towards your body until you are again sitting upright. Take a deep breath. Exhale.

2. Seated, Spinal Twist

Spinal twist

To transition from sitting cross-legged or kneeling, stretch your legs out in front of you then bend your right leg in a sort of half-butterfly stretch, so that the outside of your leg rests on the ground, your knee is pointed outwards, and your foot is near the left inner thigh. Then bend your left leg so that the knee is pointing up at the ceiling and the bottom of the foot is flat on the floor. Scoot your right leg inwards, so that your right foot (still resting on the floor) is underneath the left knee, and then lift your left foot off the floor, take hold of the ankle, and bring your left foot to rest just outside of your right thigh. I know—that sounded incredibly complicated, but just try to mimic the leg placement in the photo above, if that’s easier.

Take a deep breath in and extend both arms up overhead. Exhale as you turn your torso to the left, bringing your right arm to rest in the space between your left knee and chest. You can bend the elbow (as pictured) or keep the arm straight.

Twist your torso completely and bring your left hand to the floor behind you. Look over your shoulder as far as is comfortable for your eyes and hold the posture. With each exhale, see if you can twist just a bit further.

To come out of the twist, slowly bring your head around first, then unwind the rest of your body. Shake out your legs and transition to the other side.

3. Seated, 1 Leg-Extended, Side Stretch

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Sit with your legs extended in front of you then open them as wide as is comfortable. When you feel a stretch in the groin, stop. Take a bend in your right knee and bring your foot to the inside of your left thigh.

Stretch both arms up overhead as you inhale, then exhale and bend at your hip toward your left leg. Stretch the left arm as far as it can go. If you can grab your toes, great. If not, no problem. Just let your hand rest on your shin. Stretch your right arm up and over your head as far as you can, extending your fingers toward your left foot until you feel the stretch along the side of your body down to your hip.

If you want to deepen the stretch, extend all the way over until you can grab your toes with your right hand. Believe me, it can be done. And if it doesn’t happen today, know that in time, with practice, your flexibility can increase and it can happen.

4. Forward-Fold

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This has to be the most beautiful and unsung hero of stretches. Simply stand up with your feet parallel to each other, hip-width apart, or with big toes touching, heels slightly apart, extend the arms overhead, take a deep breath in, and exhale as you bend forward at the hips, letting your torso come down and allowing your head to hang toward the floor. Breathe long deep breaths and hang out like a rag-doll. Alternatively, you can bend your arms and grab hold of opposite elbows and gently sway from side-to-side.

To experience different intensities of the stretch, gently shift your weight from your heels to the balls of your feet and back again. What I love about this stretch is how gravity helps you and the longer you stay in it the further down you can bend with the eventuality being that your forehead can touch your knees.

For those of you that just muttered ‘Yeah right,’ under your breath, I understand. Some of us have incredibly tight hamstrings that will forbid us from ever reaching the floor. Not a problem. You still get the benefit of the stretch just by allowing your body to hang and extending your fingers towards your toes. If you’d like to feel greater support during the stretch, do it while standing with your back to a wall and let the wall support you.

When you’re ready to come out of the stretch, do it slowly, slowly, slowly, rising up one vertebra at a time, with your head coming up last. If you rise too quickly, you’re likely to get a headrush and feel dizzy. Take a deep breath and feel the difference in your body.

Really savor each stretch. Take as much time as you can; I recommend staying in each stretch for a minimum of three breaths, which is what really works wonders on your stress and anxiety levels.  You’ll feel renewed and refreshed afterward. And maybe you’ll even feel motivated enough to change out of your pajamas.

But, no pressure.

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Tamara Jefferies MA, is a freelance wellness writer and holistic counselor/coach based in Long Beach, CA. She has worked in the wellness field since 2005 and holds a Master’s in Somatic Psychology from John F. Kennedy University, several certifications in the specialization of trauma and trauma resolution, and is a certified yoga teacher and holistic practitioner offering transformational counseling to women.

Writing on topics that help women heal, grow, and live fulfilled and happy lives is her passion as is writing for wellness businesses, publications, and brands. She is a regular contributing writer to the wellness brand, The Candidly and a Brand Ambassador to ADORAtherapy.

Contact her at info@growandthrivewellness.com for all your wellness writing or counseling needs.

Or just fill out the form below.

Be Well!