The majority of mindfulness activities are calm and quiet. But sometimes, when you鈥檙e too angry, anxious, or stressed, sitting still is the last thing you want to do.

鈥淲hen we鈥檙e in fight-or-flight mode, our nervous system wants to do something鈥t鈥檚 wired for movement,鈥� says mindfulness teacher and author . Stomping your feet, screaming in the car, punching a pillow, or enjoying a high-intensity workout are all valid examples of active mindfulness. 鈥淚t can be loud. It can be sweaty. It can be shaking on your bedroom floor,鈥� says Acosta. 鈥淭he key is presence.鈥�

While Acosta considers this sort of movement a prelude to the ultimate sanctuary of stillness, doing something active, embodied, and even aggressive with that energy (safe expressions only, of course) can feel like a revolutionary act in of itself.

鈥淚 think there鈥檚 something deeply healing about letting our energy move in a way that is bold, expressive, and a little wild,鈥� says meditation teacher . 鈥淭here鈥檚 the physical release but also the freedom that comes from emotional expression.鈥�

Benefits of Active Mindfulness

The main benefit of this sort of mindfulness is the active part. Instead of squashing your emotions or attempting to silence them, this approach offers catharsis and, according to experts, a sense of control by giving you something to do.

鈥淲hen we give ourselves permission to move with an intentional intensity, we create space for emotions that might otherwise stay stuck in the body鈥攍ike anger, grief, or anxiety鈥攖o be explored, seen, felt, processed and released,鈥� says Kamau. 鈥淭his kind of movement invites us back into our bodies, into embodied presence, and into a more grounded state of being.鈥�

Our experts note that, once you move through some of your louder uncomfortable emotions with active intention, what you鈥檒l find underneath is a greater sense of calm. So embrace your high-energy state, but don鈥檛 be surprised if a want of stillness follows.听鈥淵ou don鈥檛 have to force it鈥攕tart where you are,鈥� says Acosta. 鈥淥nce your body feels safe, calmer practices can offer the deeper integration work.鈥�

12 Active Mindfulness Practices to Release Excess Energy

From (safely) punching and screaming to an impromptu dance party, these mindfulness activities make the act of calming down a real-deal verb.

1. Enjoy Some Primal Screaming

Primal 听is exactly what it sounds like: the release of emotions via a loud, cathartic holler.

鈥淚t can offer psychological and emotional benefits when done safely and intentionally,鈥� says psychologist听, PhD, citing emotional release, stress reduction, and a feeling of calm as potential primal screaming benefits. 鈥淔urther, some people experience increased self-awareness from connecting with an unresolved inner conflict, and thus feel empowered.鈥�

2. Jump Around

Bouts of aggressive intuitive movement鈥攕uch as jumping, stomping, bouncing, jiggling, and shaking鈥攃an help reset the nervous system in just a few minutes.

鈥淓motions are energy; when they get stuck, they tend to become dense and heavy, so shaking and movement can help us to get emotions back into motion and support us in releasing them,鈥� says Kamau. 鈥淪haking the body or moving intuitively for just a few minutes can help discharge nervous energy and regulate the nervous system.鈥�

3. Dance, Dance, Dance

This one is easy. Put on a high-energy song and get grooving鈥攁nd make it as weird and expressive as you鈥檇 like. As Acosta notes, this is about release, not performance. 鈥淟et it be messy, stompy, wild,鈥� she says.

4. Box Breathing with Clenched Fists

Yes, breathing exercises鈥攁ctive ones. Try box breathing鈥攊nhaling on a four-count, holding for four, exhaling on a four-count, holding for four鈥攚hile clenching and releasing your fists. According to Acosta, pairing breath with muscular tension and release helps regulate both body and mind.

5. Take a Fast-Paced Walk

This is an especially good option for those who tend to spiral. 鈥淎 brisk walk releases endorphins, reducing stress, anxiety, and symptoms of depression,鈥� says Bacow. 鈥淚t can be an energy and mood booster, enhancing circulation and the flow of oxygen in the body.鈥�

Acosta notes that intention, rather than distraction,听is key here. 鈥淟et your steps be your meditation,鈥� she says.

6. Scream Into a Pillow

Channel your inner middle schooler and stifle your screams of frustration with a comfy pillow.

鈥淪ounds intense, but it works,鈥� says Acosta. 鈥淚t gives voice to the thing you鈥檝e been holding in.鈥�

7. Hit the Gym

Doing productive or good-for-you things can be difficult when you鈥檙e seething. Still, if you鈥檙e able to get yourself to a gym, some solid movement can really help.

鈥淎 very intense workout, like running quickly on a treadmill or furiously climbing on a stair climber, will release endorphins and get your energy moving and out,鈥� says Bacow. As a bonus, you鈥檒l feel physically stronger, which is always a win.

8. Breath of Fire

Breath of fire鈥攁 mainstay of 鈥攊s thought to 鈥渂urn through鈥� thoughts and stagnant energy. Plus, it鈥檚 expert-approved.

鈥淭his is probably one of my favorite breathing techniques,鈥� says Kamau. 鈥淭he rapid succession of the breath helps to increase circulation and oxygen flow which helps you to experience a sense of mental clarity and alertness.鈥�

Breath of fire centers on short, forceful exhales through the nose. Kamau suggests two to three rounds of 30 breaths followed by a stillness practice. 鈥淚t鈥檚 like what happens when you shake a snow globe,鈥� she says. 鈥淚t helps to get things moving and creates the internal conditions for us to settle and access a state of calm.鈥�

9. Do Some Karaoke

This was suggested by Acosta as a tongue-in-cheek alternative to screaming into a pillow, but it鈥檚 genius. Pick your favorite angry or energetic jam and belt it out, whether in your house, your car, or鈥攊f you have the guts鈥攁t an actual karaoke bar.

10. Punch a Pillow

For a safe, private physical release of tension, take your anger out on a pillow.

鈥淧hysically acting out frustration or anger can help release built-up tension in your muscles and nervous system,鈥� says Bacow, adding that a pillow is a safer target than walls, objects, or your fellow human beings. 鈥淏ottling up emotions can lead to greater stress and punching a pillow can be a way to acknowledge and express those feelings constructively.鈥�

11. Try Somatic Journaling

If you鈥檙e searching for a high-energy release, journaling is likely not in your running list of mindfulness activities. But when you鈥檙e ready to process some of the emotions swirling around inside you, somatic journaling, or writing that focuses on sensation rather than thought, may be a good choice.

鈥淭here is something cathartic about allowing words, emotions, and sensations to live on the pages of a journal rather than in my mind,鈥� says Kamau. She suggests journaling about your bodily sensations prior to an active practice and then again afterward, offering a few prompts below:

What sensations am I aware of in my body in this moment?

Where in my body am I holding tension or tightness?

What does it feel like?

What is my body trying to communicate to me through sensations and emotions?

12. Run Away

Okay, let鈥檚 be clear鈥攚e aren鈥檛 literally suggesting that you strive to escape the realities of the world. Rather, should you feel like a quick sprint down the block, our experts are in full support. Acosta swears by a quick run. 鈥淚t鈥檚 like hitting a reset button,鈥� she says. 鈥淵ou move the energy through instead of letting it fester in your chest or gut.鈥�

The post 12 Mindfulness Activities for When You Can鈥檛 Sit Still appeared first on 国产吃瓜黑料 Online.

The only problem with all the active pursuits you love? You know you can鈥檛 do them forever. But what if you could do them longer and maintain a higher level of performance now and for years to come?

Enter . The company is reimagining health care for people who care about staying active, bringing the kind of obsessive, athlete-focused attention the pros get to the rest of us. It鈥檚 a radical new approach, and it鈥檚 changing the equation when it comes to aging and athletic performance. As the company鈥檚 chief medical officer, Dr. Desmond Wilson, puts it, 鈥淚 want you to be able to do what you love in some form for the rest of your life.鈥�

What Makes Eternal Unique

Extending your 鈥渁thleticspan鈥� requires a new, high-performance health care program unlike anything seen before. Here鈥檚 how it works.

Comprehensive Tests

The diagnostics go way beyond the basic blood labs and assess for whole-body, sport-specific fitness. Doctors look at more than 195 biomarkers related to health and athletic performance, including hormone levels, bone density, blood sugar, and body mass. There are tests for VO2 max and lactate threshold, a DEXA scan for body composition, and sport-specific strength, power, mobility, and stability tasks. 鈥淚 had never undergone such an extensive workup,鈥� says a runner who joined Eternal in the fall of 2024.

Expert Team

Eternal assembles an integrated team of advisers and practitioners that might include doctors and experts in performance medicine, nutrition, behavioral health, sleep, coaching, and women鈥檚 health. And these experts actually talk to each other, so the whole team is evaluating your situation. That means, for example, the trainer who is considering your joint pain is talking to the doc reviewing the endocrinology results. And the term 鈥渆xperts鈥� is not used loosely. Member advisers include high-caliber specialists like female physiologist and nutrition scientist Stacy Sims and Golden State Warriors vice president of player health and performance Dr. Rick Celebrini, PhD.

Personalized Plan

Everything is designed to address your particular needs and real-life changes. Injuries to manage? A race coming up? Hormonal shifts in perimenopause? Whatever your goals, from completing a fun run to winning a century ride, your team takes it all into account to form a complete picture. 鈥淲e take in all this data in the context of you as an athlete and a person and where you are in life, then we come up with strategic priorities,鈥� says Wilson, an internal medicine physician and dedicated trail runner himself.

The Member Experience

For the past 25 years, Kim Gaylord and her husband have built their summers around trail running. For six weeks, they drive their camper van from their Northern California home to their favorite trails across the West, from the Sierra Nevada to the Rockies. 鈥淭hose are the happiest times,鈥� says Gaylord, 54, who runs every week, year-round. 鈥淚 want to continue having an active, healthy lifestyle, to be able to still go on these van trips, running up mountains.鈥�

But as she鈥檚 entered her sixth decade, the former competitive ski racer has faced new struggles, from symptoms of menopause to waning energy. Gaylord鈥檚 primary care doctor didn鈥檛 help. 鈥淭he general health system is extremely frustrating,鈥� she says. 鈥淵ou tell your doctor that you鈥檙e a runner, and they think it鈥檚 too extreme.鈥� She needed a support system that understood running isn鈥檛 just a hobby, but a key piece of her identity.

That鈥檚 when Gaylord decided to try Eternal. Like all members, Gaylord started with a thorough in-person physical assessment. Then her personalized care team convened to crunch the numbers and build a personalized blueprint encompassing training, nutrition, sleep, behavioral science, medicine, and more.

For example, Gaylord鈥檚 results showed her aerobic fitness markers were excellent, but she lacked the strength and durability she鈥檇 need to maintain her trail running for the long haul. Knowing Gaylord鈥檚 aversion to working out in a gym, her care team designed an at-home routine tailored to her weak areas. 鈥淭hey listened to me,鈥� she says. 鈥淚鈥檓 doing a very personalized strength workout for me.鈥�

Ongoing Support

That initial blueprint is just the start. Through regular video check-ins with doctors and coaches, members stay accountable and fine-tune their programs. Experts are available for consultation anytime. At six months, members repeat biomarker and performance tests to measure improvement and update their action plans.

This kind of personal attention might feel like it belongs only to the realm of elite or professional athletes, but Eternal caters to anyone who values an active, healthy lifestyle. Current members鈥� goals run the gamut from getting on the podium at an ultramarathon to simply extending the pleasure of hiking. One member hopes to beat his 5K personal record from a decade ago; another was recently diagnosed with Lyme disease and wants to continue running while managing her condition. Eternal also helps people going through physiological changes, like women who want to ease perimenopausal symptoms.

鈥淵ou can come to us in any form,鈥� Wilson says. 鈥淵ou do not need to be a professional or ex-college athlete. You just have to be somebody who鈥檚 passionate about staying active and we will support you.鈥�

Founded by Alex Mather, co-founder of The Athletic and a founding member of Strava鈥檚 product and design team, Eternal is dedicated to extending the 鈥渁thleticspan鈥� and performance of passionate athletes, from lifestyle to elite. By combining cutting-edge diagnostics, expert coaching, and personalized concierge care, Eternal empowers people to stay healthy and active for life. Eternal is now accepting members and has locations in San Francisco and New York. To learn more and join the waitlist, visit.

The post Extend Your Athleticspan. Here鈥檚 How. appeared first on 国产吃瓜黑料 Online.

We should all be spending more time outside and offline鈥攐r, in contemporary terms, . The slang phrase emerged (somewhat ironically) on social media in recent years as a means of letting someone know they need to unplug and reconnect with the real world. Now, there鈥檚 an app for that.

Studies that time spent in nature can boost your mood and overall sense of well-being while lowering stress levels, , and attention span. In short, the best way to counter the effects of your screens is to step away from them and into the world.

is a fairly straightforward way to ditch your phone, laptop, or Netflix queue for a bit of fresh air. The app encourages users to physically step outside, find a patch of grass to touch, and perhaps even enjoy a walk, the elements, or a combination of the two. And听so far, we’re a fan; Emma Veidt, editor of our sister publication听叠补肠办辫补肠办别谤,听has been using听the app for months. “It has genuinely improved my doomscrolling,” she says. (She also ranked it among her she’s used this spring.)听 So, I decided to give it a try for myself.

(Watch the video above to see our senior health editor show you how to touch some grass.)

How Does the ‘Touch Grass’ App Work?

Touch Grass is sort of like a digital lock box for your phone, or at least your most distracting apps. The impetus to trade a few moments of scrolling for a quick jaunt outside comes as soon as you open the app (currently available for download exclusively via the Apple App Store) or visit its eponymous website. As a welcome, prompts calculate your daily screen time, which, if you’re anything like me, is a chilling stat to have thrown in your face.

According to , excessive screen time is linked to higher levels of depression and anxiety, not to mention eye, neck, and shoulder strain鈥攁ptly called “tech neck.” Studies have also to substance use disorders and early-onset dementia.

According to the app’s calculator, at my current rate, I am likely to spend 2,007 hours, or approximately 83 days, online this year. That鈥檚 nine years over a lifetime.听

Clearly, I need to go touch grass.

After a few introductory lines about the perils of spending your day staring at screens, the app links up to Apple Screen Time for stats (your daily screen time is listed on your profile). It then requests that you grant both camera (for the grass touching part) and location access (allowing you to set your app limits to align with sunrise and sunset). Finally, the app听asks you to set a goal; options include things like 鈥淐onnect with People鈥� and 鈥淏e More Present.鈥�

Next, you can select up to two apps鈥攎ore, even entire categories like 鈥済ames,鈥� if you upgrade for $5.99/month or $49.99 annually鈥攖o block until you physically go outside and听touch grass.

Blocking Addictive Apps

Block options include 鈥渜uick break,鈥� which can be adjusted from 15 to 60 minutes, and 鈥渕edium break,鈥� from 30 to 120 minutes, along with 鈥渟mart break,鈥� which uses sunrise and sunset times to block based on time of day. 鈥淩est of day鈥� blocks your chosen apps until midnight. You can toggle between block options and disable the more intimidating ones鈥攊t鈥檚 all very choose-your-own-adventure.

Once an app is blocked, you鈥檒l notice that the icon looks faded out鈥�the way an icon looks when it’s not finished downloading to your phone. A tiny hourglass symbol听on said icon also indicates its blocked status.

Get 国产吃瓜黑料

When you attempt to open the app, Touch Grass prompts you to head outside and put your hand in the green stuff. Once the in-app camera verifies that you have, in fact, touched grass, you will have access to your app for your designated amount of time and are free to re-block when you鈥檙e done.

What Happens If You Can鈥檛 Touch Grass?

This was one of my biggest questions, and since the app dedicates a slide to it during its setup process, I am obviously not alone.

You Have to Pay to *Not* Touch Grass

A 鈥渟kip鈥� option allows you to bypass the grass mandate, but there鈥檚 a catch鈥攜ou only get one skip for free. After that, skips cost whatever price you鈥檙e willing to pay between $0.99 and $9.99.

If you鈥檙e wondering why you would choose to fork over money, it may help to know that 50 percent听of Touch Grass鈥� revenue goes to planting trees and various rewilding charities in the UK.

My Experience Using 鈥楾ouch Grass鈥�

While I would love to block all social media for hours at a time, my profession dictates that I stay relatively plugged in. (I want to blame my screen addiction on my day job, but time spent using Touch Grass reveals that my social media habit is a personal problem.)

At First, It Made Me Anxious

Getting started with Touch Grass gave me instant anxiety. The unease that comes with blocking a well-used app (in my case, Instagram) for any amount of time, even while in full control of the choice, is definitely a sign of a greater problem. As I select Instagram as my to-be-blocked app, I am struck by an irrational fear that I will never be able to access it again.

What if something glitches and I鈥檓 locked out forever?

This does not happen. Instead, the small hourglass that appears on the now-faded Insta icon serves as a visual reminder that that mindless scroll is currently off limits. Though subtle, these visual cues are effective, deterring me from several unnecessary scrolls throughout the day.

Then I Realized Just How Much I Missed Being 国产吃瓜黑料

Once my late afternoon slump hits, I convince myself that I’ve earned some Instagram brain rot. I tap the app, acknowledge Touch Grass’ pop-up, and head into my backyard to find some grass. I touch it, the app scans the photo, and Insta is unlocked. But then I notice the lilac tree blooming overhead, and I smell those blossoms instead of scrolling. I tilt my head up to feel the sun on my face. I stand outside for 20 minutes, listening and breathing and noticing.

I don’t scroll through Instagram; when prompted, I ditch my “short break” settings to “smart break.” Even though I don’t make it until sunset, the intention was there. Baby steps.

Want more of听国产吃瓜黑料鈥檚 Health stories?听.

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I first heard about the over dinner with my girlfriends. We were talking about the link between our high stress levels, sleepless nights鈥攚aking up at 2 a.m. randomly, then struggling to fall back asleep鈥攁nd, of course, our social media algorithms, bombarding us hourly with self-care content about nervous system regulation, high cortisol, and stress management.

One friend, a physician鈥檚 associate specializing in psychiatry with an integrative approach, mentioned that she had started sleeping better and meditating more after she began wearing an Oura Ring. I looked down at the sleek gold ring on her middle finger, seamlessly stacked with her other gold rings. As we all leaned in, intrigued by this little device, a soft green glow radiated against her tan skin. No more 2 a.m. wake-ups or end-of-day fatigue? Say less, goddess.

That night, lying in bed, I ordered mine.

How Does the Oura Ring Work?

The Oura Ring uses infrared and LED light to track biometrics, including heart rate, and provides daily scores for sleep, activity, and readiness. Its stress-tracking feature relies on several of these data points to measure four key states鈥攚hich it refers to as Restored, Relaxed, Engaged, and Stressed鈥攖o show how your body responds to life.

Within a few weeks, the ring builds a baseline to reveal long-term stress patterns. It includes data from sleep, exercise, and stress responses, giving you scores (on a 0-100 scale) in three key categories: Readiness, Sleep, and Activity. These scores help you see how well your body is coping and recovering. On average, for example, Oura users experience about 90 minutes in a 鈥淪tressed鈥� state each day. Not all stress is bad鈥攈ormetic stress, or , like cold plunging or exercise, counts toward this number as well. The algorithm then combines all your scores to rate your body鈥檚 resilience to stress. Resilience is measured as: Exceptional, Strong, Solid, Adequate, or Limited.

Like other smart devices, the Oura Ring tracks my steps, heart rate, and exertion. It also measures heart rate variability (HRV), which directly reflects how well my nervous system is functioning. Essentially, a higher HRV often indicates that your body is in a more relaxed and balanced state, while a lower HRV could suggest stress or a need for recovery.

The ring is linked to an app, allowing you to view all associated metrics at a glance on your phone. Remembering to charge another device can be a burden, but I appreciate that the battery replenishes quickly (20-80 minutes on a little ring holder), and it lasts me anywhere from 3 to 5 days before I need to recharge.

Though the price point鈥�$349, plus a year-long subscription of $70鈥攊s admittedly steep, the information and the options for leveraging it have proved priceless for me.

The Good and Bad of Tracking My Stress

Wellness became something of a game for me. How could I use this data to carve out more time for rest, even when my schedule was packed and stress levels were high? I worried the Oura Ring might disconnect me from listening to my body鈥檚 natural cues, but instead, it helped me tune in more deeply.

At first, I did feel a bit neurotic. I was constantly checking the app, as if someone had revealed an analysis that wasn鈥檛 meant for my eyes, like when you see the doctor taking notes during your appointment and wonder what she might be typing. Was this too much information? Constantly having access to a portrait of my health is something I still struggle with.

Another first response: seeing that I was physiologically stressed鈥攚hen I already felt stressed鈥攐nly stressed me out more.

Within a month, my ring collected enough data to accurately depict my stress鈥攁nd, wildly, I was spending three to four hours a day in a Stressed state. I was shocked. But when I started to dig a little deeper, it was validating鈥攁nd liberating. If you鈥檙e like me and my girlfriends, we always try to do it all. And I think I鈥檓 finding that while it鈥檚 possible to do everything I want to do, sometimes I need to slow down before pushing forward. This timeless pursuit is made infinitely easier with the help of my shiny new accessory.

As I began to integrate the tool into my life, I began to check the app less frequently, and began to view the ring as an ally in understanding my wellbeing. The data empowered me to better understand how I handle stress and guided me to incorporate more mindfulness into my life.

5 Ways the Oura Ring Helps Me Live More Mindfully

Here are some ways the Oura Ring has helped me slow down, increase my Restorative time, and improve my meditation, all while managing a full, vibrant, and creative life.

1. I Spend More Time 国产吃瓜黑料

I鈥檝e always known how much being out in nature, and especially sitting quietly near the sea, calms my nerves. This goes double for outdoor movement鈥攊t鈥檚 no wonder surfers get their fix or runners chase that high.

I began to notice that even small breaks throughout the day to breathe or move in nature caused my HRV levels to rise over time. Instead of rushing off to Pilates first thing on Monday morning, I started taking walks by the sea or through a park on my lunch break, leaving my phone behind to avoid distractions. The peaceful surroundings became my moving meditation.

Having hard data from the Oura Ring to confirm how beneficial this sacred time was validated my decision; being in a Relaxed or Restored state at the end of a walk helped my brain see the clear connection between my well-being and time spent in nature.

2. I Furthered My Unguided Meditation Practice

Finding stillness in solitude without a guide or a group can be difficult. The Oura Ring helped me stay accountable as I started to meditate daily with its 鈥淯nguided Session鈥� feature.

I began with just a few minutes of sitting quietly, finding a peaceful corner wherever I was, sometimes in the front seat of my car with the windows down, or even on the rooftop at work. The more I practiced, the easier it became to meditate for longer periods at a time.

Oura tracks your heart rate, HRV, and skin temperature during meditation, letting you see how your body has responded once the session is over. I love the little details it gives you: as you enter a more relaxed state, your skin temperature begins to increase. Tuning into the body鈥檚 signals during meditation helps prove its benefits in real time, which is highly motivating. It also helps boost my Resilience, as spending more time in a Restored state strengthens my body鈥檚 ability to handle stressors.

3. Data Helps Me Reflect and Tune In

My biggest fear about wearing a device all day was that I would begin to disconnect from my body鈥檚 natural cues. Initially, it was a very cerebral experience. But over time, I started to adjust to knowing so much about my physiological state. After the initial process of integration, real-time data actually enhanced both my intuitive and physical cues. After all, knowledge is power.

For example, I noticed that late-night meals and any caffeine after noon were consistently spiking my stress. Armed with this info, I made small changes, such as switching to green tea or avoiding big meals before bed, and saw an immediate difference in how I felt.

4. I Prioritize Rest

I used to feel guilty about taking time to do nothing. My friends and I always talk about how there鈥檚 a fine line between truly restorative rest days, where you engage in healthy yet relaxing activities, and the alternative: bed-rotting, where you just scroll through social media and snack all day. I鈥檓 a firm believer that each has its time and place, but the Oura Ring鈥檚 focus on restorative sleep and relaxation helped me rethink how I define my downtime.

I started creating small rituals to ensure I carved out time for rest, whether that meant taking a nap, journaling, or simply enjoying a quiet cup of tea. The ring tracked my recovery time, showing me that rest was just as valuable as work in maintaining a healthy balance. These 鈥渘othing鈥� days became essential for recharging, and I stopped seeing rest as a luxury and started treating it as a necessity.

5. I鈥檓 Getting Better Sleep

The most significant change I noticed was in my sleep. The Oura Ring helped me understand how important it is to shift from a Stressed or Engaged state to a Relaxed one before bedtime. Each morning, you can check the app on your phone and see a score out of 100 that rates your sleep quality based on multiple biometrics tracked during the night.

I love a late night and definitely still stay out late when it feels right, but I started getting home earlier to wind my sweet body down. The ring鈥檚 sleep-tracking feature revealed that the more I allowed my body to enter a Relaxed or Restored state before bed, the deeper my sleep became and the higher my Resilience was to whatever stress came my way.

Simple changes such as eating smaller meals (with little to no meat) earlier in the evening, cutting back on alcohol and caffeine, and lying in bed reading made the biggest difference for my body when trying to enter a Restorative state and raise my Resilience.

Now, when my friends and I get together, we nerd out on our Sleep Scores.

The Oura Ring has shown me how to better balance my life. I still experience stress and set a high bar for my productivity, but I鈥檓 starting to understand my stress more intimately and have more compassion for what I do to my body to accomplish what I want in life.

I still don鈥檛 feel great when I see that I have a low Resilience score, but I鈥檓 getting better at meditating regularly and resting efficiently, which are two ways I can have my own back. Collecting both the data and the tools to be more intentional around this feels pretty revolutionary.

The post My Oura Ring Helps Me Reduce My Stress Levels appeared first on 国产吃瓜黑料 Online.

Getting rest can be a difficult endeavor. While the mind should be quieting down by the time your head hits the pillow, the opposite is often true: busy thoughts abound.听What needs to get done tomorrow? What cringey joke did you say earlier in that meeting? What are you doing with your life? When your mind starts to spiral, that鈥檚 the perfect time for a guided sleep .

Incorporating a guided meditation into your evening routine can help you access a calm state before you get in bed, leading to sounder and more restorative sleep.

A Step-by-Step Guided Meditation for Sleep

Settle In and Get Comfortable

First, lie down and gently close your eyes. Make a mental note of where you are鈥攁t this moment, place, and time.

Take a Whole-Body Scan

Begin to feel your body in this position. Feel your entire back body resting against or atop whatever surface you鈥檙e on. Feel the backs of your heels, the backs of the legs, the backs of the arms.

Now, begin to feel the whole front body as it sinks into the back body. Begin to let go of any doing, of any thinking. Remember, it鈥檚 OK if thoughts are still there鈥攋ust have the intention to observe them instead of engaging with them.

Release Any Tension

Release tightness in the soles of the feet, the tops of the feet, the knees, and the hips. The center of the navel, your lower back, your upper back, the center of your chest, your shoulders. Your arms, your wrists, your palms. Your fingers, your toes. The center of your throat. Just releasing tension.

Relax your jaw and all the muscles of your face. Your ears, your eyes.

Bring your attention and awareness to the space between your eyebrows. Relax your forehead, the back of the head, and the crown of the head.

Take a deep breath through your nose. Open your mouth and exhale, letting go of any tension or stress.

Embrace the Ease

Even if it鈥檚 just for this moment, feel your body in a state of complete ease, held by the ground under you, the sky above you, the air against your skin.

No doing, just resting.

Notice if your mind begins to wander off. Bring your attention back to the sensation of ease in your body.

Just Breathe

There鈥檚 no technique to the breath, just a simple rhythm of inhaling and exhaling.

Very gently, begin to deepen your breath. If you鈥檙e comfortable and want to stay here for a longer period of time, feel free to do so.

Come Back Before Sleep

As you come out of the practice, allow yourself to take your time. Very gently begin to wiggle your toes, wiggle your fingers, and slowly roll over to one side, holding yourself there for a moment.

Use your hands to press yourself up to a comfortable seated position, taking a few moments here.

Now, when you鈥檙e ready, blink your eyes open and come back to the space. You can turn off this guided meditation or even start it over and do it again. Whatever you need to access a rested state.

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Depending on the conditions you encounter on a multi-day hike, medication storage can require quite a bit of forethought. A medication鈥檚 potency can be affected by temperature, sunlight, moisture, and humidity. So, what exactly is the best way to pack your meds to protect them from the elements for days, or even weeks, on end?

We鈥檝e chatted with three pharmacists鈥攚ho are outdoor enthusiasts鈥攖o give you their most helpful tips. They also offer advice on ensuring you can properly store the medications so that you can traverse the wilderness with peace of mind. Here鈥檚 what they had to say.

Schedule a 鈥淰acation Override鈥� with Your Doctor to Get More Doses in Advance

If your current batch of medication refills is going to run out while you are in the middle of your trip, and you anticipate that it will be difficult to get a pharmacy refill in the area you鈥檒l be in, organize a “vacation override” beforehand.

A vacation override allows you to get earlier fills of your prescription, so you have what you need on your trip. Speak with your doctor and pharmacist about your plans to fill your prescription early, says Adam James, a pharmacist and manager of immunization and clinical programs at Rite Aid. They will work with you to request the vacation override from your insurance provider. Your insurance coverage for the refill differs depending on the plan you are on.

Of course, if you鈥檙e only going to be away for a couple of days and you happen to have a surplus of medications handy, go ahead and pack those extra doses. Stashing away some extra medication will also save you if you have to extend your trip, says James. Plus, if you happen to drop a pill in a river or between rocks, you鈥檒l be covered.

Ask Your Pharmacist to Fill Your Prescription at a Pharmacy Near Your Destination

An alternative to a vacation override is 鈥渉aving your pharmacy transfer your prescription and history information to a local pharmacy in the area close to where you plan to be, says , a clinical pharmacy manager at the University of Utah Health. It can be an independent pharmacy or pharmacy chain.鈥� If you know that you鈥檙e headed to a relative鈥檚 or friend鈥檚 house, you can also mail the medication there, provided you use a tracked mail service, and the person receiving it knows how to store the medication properly, says James.

Just keep in mind, you cannot ship medication internationally, says , a clinical pharmacist at Gourlay鈥檚 Pharmacy in Alberta, Canada.

It鈥檚 a good idea to have a copy of your recent prescriptions from your physician, up-to-date lab results, and medical history with you when you鈥檙e on a multi-day hike, says Eshenko. It can be printed or stored on an electronic device like a phone. Not only does it aid the process of getting a refill at a pharmacy that is unknown to you, but it also helps in the event that 鈥渁n emergency responder would need to give you some kind of medical attention or rescue you in an emergency situation,鈥� says James. 鈥淓mergency responders are trained to look for that type of information, whether it be in your backpack or on your electronic device,鈥� he says.

4 Ways to Store Medications Safely in Your Backpack

Here are four pharmacist-approved ways to pack your medications safely before your next hike.

1. Protect Pills and Tablets From Moisture and Sunlight

Exposing your medication to moisture (like humid conditions) can cause a decrease in your medication potency or, in some cases, make it toxic, says James.听The same goes for ultraviolet light rays听from the sun.

To protect your medication, if it comes in its manufacturer鈥檚 bottle, simply keep it stored in there, James shares.听But if听it’s been dispensed into plastic prescription vials, transfer the medication to a pill box that is specially designed for outdoor activities, he says.

Look for pill boxes that are waterproof, airtight, made of metal or anodized aluminum, and do not simply snap shut but have the added security of a locking clip鈥攍ike . Unlike plastic prescription vials or generic plastic pillboxes, these specialty pillboxes are unlikely to crack or pop open and spill their contents out.

If you鈥檙e going to be in a humid environment, Eshenko suggests asking the pharmacist if the medication is originally packed with , packets of silica gel that absorb moisture, in its stock bottle. If it is, request for desiccants to be included in your repackaged medication.

Terry also suggests placing your medication bottles or pill boxes inside a . 鈥淚f you drop it accidentally in a lake, it floats so you can easily retrieve it,鈥� she says. Neoprene fabric is also , so you won鈥檛 need to worry about your meds getting soaked. As a bonus tip: it鈥檚 still probably a good idea to toss your pills in a plastic storage bag to be extra safe.

2. Account for Temperature

Temperature is another thing that can . When a medication label directs you to store it at room temperature, James says the ideal storage temperature range is 68 to 77 degrees Fahrenheit, though it can generally be stored between 59 and 84 degrees Fahrenheit.

To shield your medication from heat, always store it deep in the center of your pack, says Terry. In very cold climates, where temperatures plummet below freezing at nightfall, Terry advises keeping your medication in the inside pocket of your jacket. This helps prevent the medication from freezing while also keeping it from being exposed to direct body heat.

If you have a medication that must be refrigerated at 36 to 46 degrees Fahrenheit, the first thing to do is to ask your pharmacist if there鈥檚 any leeway to this rule. 鈥淪ome medications that are normally kept cold can be kept out at room temperature, whether it be for a few hours, a few days, or even up to a month. It鈥檚 important for people to ask their pharmacist so that they’re able to get that information and plan accordingly for their hikes,鈥� says James.

Should the pharmacist advise keeping your medication or injections cold while hiking, you could try this trick that Terry has seen work. Create an “ice well”听in an insulated water bottle to store the medication by freezing water around a cylinder-shaped object and removing it to leave a hole. Alternatively, use an insulated cooler bag with ice blocks or packs.

3. Protect Brittle Medications

Something else to keep in mind when hiking is that your tablets are likely to be bouncing around in their containers. They could break into pieces or disintegrate into powder, especially if they鈥檙e the fragile kind, Terry says.

When the time comes for you to take a dose, there鈥檚 a chance that you won鈥檛 be consuming the full, accurate dosage if you鈥檙e ingesting pill fragments or pills with broken surfaces. Because of this, she suggests packing your medications within gauze pads in the bottles or pill boxes. She prefers gauze pads over cotton balls because you can always repurpose them to treat a cut or graze.

4. Use a Pill Box to Prevent Medication Mix-Ups

According to Terry, it鈥檚 important to 鈥渉ave the description of the tablet or the capsule, of what it looks like, what the medication is, and how you’re supposed to take it, and have that affixed to either the top or the inside cover of the pillbox.鈥�

This way, you can differentiate between your pills and easily remember what your听dosing schedule is.

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Free up at least two hours of my afternoon, abstain from eating for an hour prior, wear clothes that allow my full range of motion, and be prepared for a physical and psychological experience. These are instructions I was given before my first Thai massage.

The pursuit of this service was admittedly inspired by on HBO. The third season (which wraps up this week with its long season finale on April 6) takes place at the eponymous hotel鈥檚 Thailand location, a wellness resort where guests receive no such guidelines upon scheduling their massages. The 鈥渟ports massage鈥� that Saxon Ratliff (played by actor Patrick Schwarzenegger) signs up for seems much different from the traditional Thai version鈥攐r at least the one that I experienced.

Ironically, my authentic wellness moment occurred in the West鈥攖he Midwest, to be exact鈥攁t a Cincinnati-based yoga school and studio serendipitously named the . And while my Thai yoga massage may be more aligned with the show’s larger setting, it admittedly wouldn鈥檛 fit within the walls of the titular hotel, and it would definitely be a bit too real for the swanky Ratliff family.

All About My Three-Hour-Long White Lotus-Inspired Thai Massage

When I arrived at the church-turned-Masonic-center-turned-yoga space, the smell of incense penetrated the building鈥檚 exterior cement block walls. I waited outside to be let in by Will Brashear, the school鈥檚 owner,听and an Ayurvedic yoga therapist who has practiced and trained others in yoga and Thai massage for more than 20 years.

Brashear greeted me and led me up a set of stairs to a small balcony that looked over the school鈥檚 main yoga sanctuary. It was dimly lit by table lamps and candles, and the limited floor space was covered in blankets and pillows鈥攏o massage table in sight.

Rather than a fluffy bathrobe or counters covered in oils and lotions, the room was adorned with educational posters and tchotchkes. I kept my yoga pants and athletic tank on and placed my head on a pillow on the floor in the center of the room. My body did its best to melt into the warmth of a heated pad beneath me as I mentally prepared for an all-encompassing, nearly three-hour journey.

But First, What Is Thai Massage?

At its core, traditional is the palming and thumbing of the body鈥檚 energy lines or meridians while it’s moved through assisted yoga postures and stretches鈥攕ome call it 鈥渓azy man鈥檚 yoga,鈥� Brashear told me. Along these meridians are acupressure points that, when massaged in combination with stretching, may release muscular tension, improve circulation, and boost the immune system. The 鈥渁ncient healing way,鈥� as Brashear called it, has been found to , , , and and draws inspiration from traditional Chinese medicine, Ayurvedic medicine, and Japanese shiatsu.

Both in and outside of Thailand, every masseuse does Thai massage a bit differently. In Brashear鈥檚 opinion, many focus too much on forcing clients into pretzel-like positions and neglect the acupressure component, which not only increases injury risk but limits the opportunity for acupressure to do its magic. He calls his own form of Thai massage “Acu Thai,” an approach that aims to strike a balance between both components听 (stretching and acupressure) and adds a third in the form of spiritual guidance.

Between stretches, as he meticulously massaged one point at a time, Brashear assessed and shared the greater meaning of my soreness using wisdom from of earth, water, fire, air, and space.

I Quickly Realized That Thai Massage Is a Little Painful鈥攂ut in a Good Way

Brashear began the massage by squeezing my socked feet from top to bottom and popping as many toes as he could. Interesting, I thought. After those acupressure points were tended to, he stretched each foot and ankle by telling me to press into his hand like a gas pedal. Moving up one leg, he applied deep, pointed, fingertip-focused pressure in vertical bursts on the center, inside, and outside of the appendage, ultimately reaching my outer thigh鈥攁 point he called 鈥渏umping circle鈥濃�攁nd I involuntarily sucked air through my teeth. It was at that moment that I realized that this type of massage isn鈥檛 exactly relaxing.

In Brashear鈥檚 words, it should 鈥渉urt so good鈥� but should not exceed one鈥檚 pain tolerance or cause persistent discomfort. He told me to communicate any pain that felt like too much so that he could adjust accordingly. (I did, and so did he.)

(Will Brashear, an Ayurvedic yoga therapist, gives the author a Thai massage. Video by Kayla Blanton)

We Had a Pretty Deep Conversation

Brashear and I talked pretty much the whole time, which he said was standard, as conversation is integral to his assessment. I told him about the stresses of work and family, about my childhood as the eldest daughter, and about my desire to find more time for creative passions. All the while, he continued moving up and down each limb: squeeze, press, pop, stretch, knead, stretch again.

I rolled to each side so he could access the meridians there, then to my stomach so he could massage my back. At some points, he held onto rope handles suspended from the ceiling and used his feet and the weight of his body to apply pressure. Occasionally, he checked in to inquire about the soreness of particular points.

I Found Out That I Had Blocked Energy

According to Brashear, tender, knotted spots are a sign of blocked energy, which could be the cause of physical and mental challenges. Mine were located on meridians related to the elements of earth and space, which I was told signal a general imbalance between those elements in my life. After the massage, Brashear gave me specific yoga postures and self-care practices selected to restore equilibrium.

鈥淭o decrease the earth element, make sure you鈥檙e not taking on responsibilities that are not your own or could be delegated to others,鈥� he advised. To increase the space element, he told me to initiate a new project, take small risks, and do .

The massage’s conclusion came with more intense stretching. While laying on my stomach, Brashear pulled my arms up behind me into an assisted . I hung like a ragdoll. I returned to my back, and he palpated the points along my skull, finishing with my ears and jawline.

To seal the treatment, he placed his hands over my eyes and said: 鈥淪ee nothing but black, like a blank slate.鈥�

Grounded, Dreamy, Real Results

Brashear invited me to lay in silence for as long as I wanted (which was only a few minutes) before we began our wrap-up chat. He told me he鈥檚 seen clients cancel surgeries, sob, and experience liberation from chronic pain both during and after his sessions. And that鈥檚 his end goal: to make people feel better. 鈥淭he emotional stuff is the most rewarding,鈥� he told me.

Prior to my massage, I was a bit nervous. But I kept an open mind. I left feeling physically grounded, though my legs were a bit trembly. Mentally, I achieved a sleepy, dream-like state and wanted nothing but to sink into my bed indefinitely, which is saying a lot for a high-energy, restless person like me.

In the days following, I felt soreness in the areas where Brashear applied pressure, especially in those outer thigh spots, which ended up bruising. I haven鈥檛 yet tried the balancing practices he suggested, but I feel limber and less tense in my upper body, where I tend to carry stress.

It may not have taken place in a pergola in the jungle cushioned by plush towels like the massages in The White Lotus, but my Thai massage was effective and insightful. Plus, you don’t have to be at a luxury resort to appreciate an extra-long spa service.

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Your favorite outdoor spot has a scent. Take a moment and think about it: the plants and flowers, the smell of the rain-soaked or sun-baked听earth, the brine of waves, even wafting notes of the food, spices, and foliage of nearby towns.

I grew up in Northern California鈥擬arin County, which is located in the San Franciso Bay Area, to be exact. The scents of wet earth, musty redwood, bay laurel, eucalyptus, ceanothus, and salty ocean air are alive in my imagination, which means that home is never too far away.

After all, recalling the perfume of a place is one of the most immediate ways to transport yourself there鈥攚hich is why fragrances inspired by outdoor spaces are worthy of a whiff.

The Case for a Place-Based Scent

According to Jasmina Aganovic, chemical and biological engineer and founder of , a fragrance brand driven by innovation, scents rooted in the physical world carry a sense of presence, grounding the wearer in something tangible.

鈥淭hey evoke texture, temperature, and movement, creating immersive experiences rather than just fleeting impressions,鈥� she says. “This approach makes fragrance not just a feeling but a place and mindset you step into.鈥�

It also makes that place portable.

When I first smelled Bo by 鈥攎y current signature scent, inspired by Bolinas, a tiny beach town in Marin鈥擨 immediately felt at home. This is by design. Bo and its sister scent Reyes (the latter is available ) were crafted to transport wearers to the bohemian enclave of Bolinas or the neighboring wilds of Point Reyes National Seashore with just a single sniff.

While creating Bo, Liis founders Alissa Sullivan and Leslie Hendin actively compared the scent to its corresponding terrain to ensure it truly captured the landscape鈥攁nd its spirit.

鈥淏o represents the dense coastal forest,鈥� says Sullivan, citing the fragrance鈥檚 notes of redwood pine, guaiac wood, elemi, and cedar. She adds that the small town鈥檚 history as a haven for creatives was also considered, communicated through soft facets of vanilla, incense, and tobacco. 鈥淚t鈥檚 very cozy, akin to being tucked into an enchanted place where you can live freely and truly be yourself.鈥�

Though one could argue that the people of a place are wholly separate from the landscape, 鈥檚 founder, Philippe Solas, believes that a destination鈥檚 scent profile is built of both. Some of the brand鈥檚 collections鈥攃urrent perfume trios are inspired by Oman, Montauk, and Bali鈥攆eature notes aligned with specific plant life and weather patterns, while others celebrate place via the human experience within it.

鈥淪tory is often at the heart of our connection with a specific place,鈥� says Solas. 鈥淭his allows us to create freely, whether based on meaningful, raw material or a memory.鈥�

How Do You Create a Fragrance Inspired by a Place?

Rather than basing notes on concepts and ideas, creating a destination fragrance doubles as an invitation to get outside.

鈥淵ou can visit a place,鈥� says David Seth Moltz, co-founder of , a fragrance company rooted in the spirit of New York City. 鈥淚f you build realistic accords of what you find, you can capture it.鈥�

For Moltz, along with co-founder and wife Kavi and their family, a quick pitstop on a trip down California鈥檚 iconic Highway 1 turned into a scent discovery. 鈥淲e left the car on the side of the road and descended into a grove,鈥� says Moltz. 鈥淚t was foggy and had just rained. The smell was incredible鈥攁n energizing, green petrichor.鈥� From this experience, the brand鈥檚 candle and Big Sur Eucalyptus Eau de Parfum were born.

As Liis鈥� Sullivan and Hendin both grew up in Marin, their coastal-inspired scents inspire untamed beauty along with nostalgia and comfort. Field trips into their backyard鈥檚 ancient temperate rainforests, mountains, cliffs, meadows, and beaches allowed them to identify native plants like oak, cedar, redwood, and herbs to serve as a grounding foundation for both Bo and Reyes. 鈥淣otes such as fog are more conceptual,鈥� says Sullivan.

Meanwhile, Future Society鈥檚 method of honoring place is wholly unique鈥攁nd involves a touch of time travel. Each perfume features DNA from extinct flora, with research around the plant鈥檚 origins, relatives, and extinction lending to its lore and allowing the brand to world-build around it.

鈥淏y merging scent, science, and storytelling, we challenge what fragrance can be and invite people to see themselves as part of something bigger,鈥� explains Aganovic. 鈥淚t鈥檚 about expanding what鈥檚 possible, using scent to tell forgotten stories and inspire a limitless view of the future.鈥�

Your Perfume Is Alive

A fragrance that echoes the outdoors is a reminder that you are part of every landscape you move through. And just as you inform these environments with your actions, the natural world also provides lasting notes.

鈥淓ach scent represents a lesson from nature that we can carry with us,鈥� says Aganovic. 鈥淕rowth, resilience, and a commitment to ourselves.鈥� She adds that perfumes themselves are meant to be as alive as the parallel places, revealing new depths over time.

When it comes to his destination collections, Solas considers an unearthed memory from the place in question to be the ultimate compliment. 鈥淎 man once told us that [the perfume] reminded him of the scents of the souk in Muscat, Oman,鈥� he says. 鈥淪imilarly, a young woman spoke with emotion about (from our South Africa collection), saying it brought back memories of spring in Johannesburg.鈥�

There are many ways to demonstrate reverence for a beloved piece of land, but carrying its scents and letting them mingle with your own may be among the most personal.

7 Travel Fragrances Inspired by Place

Let these perfumes take you away with their outdoorsy compositions.

1. Liis Bo

Inspired by Bolinas, California

A unique beach community, bottled. This cozy scent features notes of redwood pine, incense, cedar, tobacco leaves, and vanilla.

2. Une Nuit Nomade Fleur des Fleurs

Inspired by Bali, Indonesia

Bali’s tropical flowers, specifically Ylang-Ylang, combine with amber, grapefruit, saffron, and jasmine to capture the lush character of the island.

3. Future Society Grassland Opera

Inspired by Rock Island in the Falls of the Ohio, Kentucky

Take a trip to the past via the shallows of the Ohio River. The key notes in this fragrance come from ginger, patchouli, and DNA of the extinct Orbexilum stipulatum, which was wiped out in the 1880s.

4. Byredo Mojave Ghost

Inspired by the Mojave Desert, California

The clean complexity of the desert serves as the inspiration for Mojave Ghost. Woody notes like cedar and sandalwood are punctuated by magnolia and violet.

5. Une Nuit Nomade Nothing But Sea and Sky

Inspired by Montauk, New York

With a name pulled from a Whitman poem and a blend of milky notes and white musks, this scent aims to embody Montauk Point in winter.

6. Future Society Solar Canopy

Inspired by Molokai, Hawaii

Another ode to an extinct plant, Solar Canopy centers Molokai’s red-flowered Hibiscadelphus wilderianus, last spotted in 1912. Also, sniff for lychee, pistachio, bergamot, and Turkish rose.

7. D.S. & Durga Big Sur Eucalyptus

Inspired by Big Sur, California

Big Sur Eucalyptus uses notes of eucalyptus, cypress, rosemary, and magnolia to transport wearers (and smellers) to a grove on the California coast.

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There鈥檚 this old where an alarm buzzes at an ungodly hour of the morning. A man opens his eyes and says, 鈥淭ime to make the donuts,鈥� before dragging himself out of bed and to work in a haze. Those 30 seconds perfectly encapsulate how I feel most days鈥攚ake up groggy, work all day, fall into bed for a restless night of sleep. Rinse and repeat.

Recently, sleep has been anything but refreshing. I鈥檓 anxious when I crawl into bed. When I鈥檓 not well-rested, I鈥檓 useless the next day, fighting brain fog and an unproductive malaise. My mind spirals as I worry that I won鈥檛 be able to string together a few consecutive hours of sleep, making it hard to relax and actually fall asleep. When I wake up, my muscles and joints are cranky in a way that鈥檚 different from the aftermath of a good workout or even age.

According to a , more than half of Americans say they need more sleep, especially women. Most people in the poll also said they were stressed, which creates a vicious cycle, making it harder to sleep.

What Is Sleepmaxxing?

For anyone who has experienced a bad night of sleep鈥攐r a series of them鈥攖here鈥檚 a desperate feeling when you just want some shuteye. These days, people are trading simple bedtime routines for 鈥�,鈥� the trend of that have taken over social media and promise to maximize and optimize sleep.

There鈥檚 mouth tape to promote breathing through the nose, white noise and blue light blockers to minimize sleep-disrupting stimulus, supplements to spur melatonin production, and sleep wearables to track your sleep. There鈥檚 specialized pillows, sheets, and mattresses to create a bedroom haven. There鈥檚 a 鈥�,鈥� tart cherry juice swirled with magnesium powder and topped off with a splash of prebiotic soda or seltzer. Some influencers swear by an elaborate beauty routine, too.

The idea behind sleepmaxxing鈥攇etting sufficient, good quality sleep鈥攊sn鈥檛 new, says , assistant professor of neurology at Johns Hopkins Medicine. 鈥淧eople are finally realizing the importance of a good night鈥檚 sleep. There are so many positive, downstream effects,鈥� she says, on physical health, mood, memory, cognitive function, and athletic performance.

Having covered health and fitness for over a decade, I knew a full night of sleep is crucial for my health and recovery from workouts. On average, I clocked seven hours of sleep, within the range recommended by the . But I always equated more sleep with good sleep, that the reason I didn鈥檛 feel refreshed in the morning was because I went to bed too late. Or, maybe my body just needed more zzzs now that I was older. Even though I knew I woke up more during the night than I used to鈥攁nd had a harder time falling back asleep once I did鈥擨 didn鈥檛 think about the quality of my sleep. I didn鈥檛 look forward to sleeping anymore because I anticipated a night of tossing and turning.

鈥淚f you wake up feeling tired鈥攏o matter how many hours of sleep you get鈥攖he problem is the quality of sleep. It鈥檚 analogous to leaving your favorite restaurant feeling hungry,鈥� says , clinical professor at Stanford University鈥檚 Sleep Medicine division and author of the book . 鈥淵ou want to optimize all of your sleep, the number of hours and quality. You want to go to bed feeling safe and comfortable.鈥�

Both Rao and Pelayo said that most of the practices鈥攍ike not eating or drinking close to bedtime, keeping the lights dim, using blackout curtains or an eye mask, keeping the room cool鈥攁re benign, but there鈥檚 no one-size-fits-all solution. 鈥淒oes everyone need melatonin or magnesium? I don鈥檛 think so,鈥� Rao says. And if your sleep doesn鈥檛 improve, see a board-certified sleep doctor.

I Tried Sleepmaxxing

Would sleepmaxxing help me finally get a restful night of sleep? I decided to go all-in on sleep for a month to find out. But first, I had to figure out what habits and conditions in my apartment might be interfering with my sleep.

The most obvious problem was my bedroom. It鈥檚 not necessarily a sanctuary conducive for sleep. I don鈥檛 have blackout or heavy curtains or blinds. Even in the dead of night, a good amount of light seeps in from the street. I also live off a busy street in New York City, and it鈥檚 not unusual to hear (and feel) the rumble of a truck nearby.

While I try to go to sleep at 10 P.M., when I actually kept track, I realized that my bedtime was all over the place. I partly blame my son, who鈥檚 a senior in high school and up late doing his homework, studying, or binging TV. Knowing that he鈥檚 leaving home soon, I want to stay up with him. When I do head to bed, I鈥檓 often on my phone, mindlessly scrolling social media or reading a book.

Caffeine doesn鈥檛 seem to be a problem. I drink coffee in the morning and sometimes black tea in the afternoon. I drink alcohol occasionally, but much less than I used to. But I do nap. I always have鈥攁 17-minute power nap when a bad headache makes it nearly impossible to work.

I knew that if I intended to stick with a sleepmaxxing routine for more than a week, I needed to keep it simple. To start, I committed to a consistent sleep-wake schedule鈥�10 P.M. to 6 A.M.鈥攖hat鈥檚 in line with my natural bedtime and rise time. While I could go to bed earlier in order to sleep more hours, my internal clock might not be ready, Rao says, and that could lead to lying in bed restless.

I cut out alcohol in the evenings, which have found to be associated with poor sleep quality. 鈥淎 lot of things can be sedating but they don鈥檛 promote a good night鈥檚 sleep,鈥� Pelayo says. 鈥淵ou may fall asleep faster initially after drinking alcohol, but you wake up more often during the night and don鈥檛 feel great the next day.鈥�

Instead, two hours before bed, I sipped on a sleepy girl mocktail. 鈥淭art cherries are a natural source of , a hormone that plays a critical role in regulating our sleep-wake cycle,鈥� says , a registered dietitian based in Ann Arbor, Michigan. Sulaver advises drinking the mocktail one to two hours before bed to allow time for melatonin levels to rise.

When it comes to magnesium, it promotes relaxation and is involved in the production of melatonin, according to Abby Chan, registered dietitian and co-owner of . has found a relationship between magnesium supplementation and sleep quality, but Chan warns that most studies are conducted with small populations and have mixed results.

An hour before bed, I closed my laptop and put away my phone, swapping scrolling for reading a physical book in bed with the lights dim.

Since I wasn’t going to install blackout curtains, the next best thing was an eye mask to block out the ambient light. While colder temperatures are technically better for sleeping, according to experts, winter in New York City has been chillier than usual this winter. I added a weighted blanket on top of a duvet, hoping that the extra warmth and weight would help me relax, let go, and snooze.

The first night, I couldn鈥檛 fall asleep. The combination of the eye mask and weighted blanket made me feel claustrophobic. Even after I got rid of both, I still woke up several times during the night. But by the third night, I started to settle into a routine. The mocktail was a nice replacement for an evening drink. I also noticed that my legs felt more relaxed instead of restless. 鈥淭he antioxidants in tart cherry juice can help with sore muscles and electrolytes help with a little extra hydration,鈥� Sulaver says.

The eye mask, however, was revelatory, once I got used to it. I fell asleep faster and didn鈥檛 wake up as often in the middle of the night. When I did, I fell back asleep easier because I wasn鈥檛 awakened by the light or tempted to check my phone.

When I woke up, I鈥檇 check my sleep stats in Apple Health and write down my sleep routine from the previous night and how I felt when I woke up. That鈥檚 when it got interesting.

In an effort to optimize my sleep, sleep became a problem I needed to fix. On mornings I woke up groggy, I began to overthink what I did 鈥渃orrectly鈥� and what I did 鈥渨rong.鈥� When I stayed up later than normal whether because I was catching up with a friend on the West Coast, had a glass of wine at dinner, or worked in the evening because of an impending deadline, I blamed myself for not following my sleep rules perfectly. When I realized that I 鈥渂roke the rules,鈥� I often said screw it and told myself that tonight didn鈥檛 count. I figured that I wasn鈥檛 going to sleep well anyways so why bother with the rest of my routine?

There鈥檚 a term for this obsession with perfect sleep: . In pursuit of perfection, people are over-relying on sleep wearables and data tracking, which in turn can cause more anxiety around sleep. A recent found that stressing about sleep before bedtime influenced total sleep time and insomnia symptoms.

But sleep isn鈥檛 a problem to be fixed or controlled. 鈥淪leeping is the ultimate in giving up control. It can鈥檛 be gamed,鈥� Pelayo says. Sleep isn鈥檛 always going to be perfect either. As humans, we have some flexibility in terms of our sleep needs. Sleep habits can also evolve as needed. Halfway through the month, some of the practices that worked well, like the eye mask, started to bother me.听 At first, I was nervous that sleeping without it would mean the return of multiple wakeups per night, but it didn鈥檛.

At the end of the month, my average nightly sleep increased about half an hour, but sleepmaxxing didn鈥檛 revolutionize my sleep. I still woke up many mornings not feeling 100 percent rested.

The experiment did make me think about sleep more purposefully. I don鈥檛 approach it haphazardly anymore, as something that just happens to me at the end of the day. Instead, intentionally preparing for sleep has created a buffer zone at the end of my day. I鈥檓 no longer rushing from work to dinner to helping my kids鈥� with homework straight to bed. It gives my body and mind time to unwind, and I鈥檝e noticed that I鈥檓 more relaxed and settled before bed.

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