Category: Health & Wellness

For centuries we’ve been using the power of herbs to solve all sorts of ailments from upset stomach to lethargy. Herbal teas have always been an easy way to create calm and promote sleep; aside from the benefits in the leaves, the ritual of brewing and drinking a cup of tea has always had a magical effect. If you’ve been experiencing racing thoughts or are just trying to establish a better nighttime routine, drinking a fresh, warm cup of tea can put you in a peaceful state and help sleep to come easier. Many herbs are known to lower anxiety and stress; finding the one whose flavors and effects suit you the most can be a fun (and tasty) process! Hopefully, your new favorite tea for decreased anxiety and a more restful night is below.

1. Chamomile Tea

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The warm, soft taste of chamomile tea has always been synonymous with peace and rest. Not only can the smell be perfect for setting the tone for rest before bed, but some of its ingredients have been found to improve sleep quality. Other studies found that this herb can also alleviate depression and anxiety, making it an excellent tea to keep stocked when you need a dose of rest.

2. Lavender Tea

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Who doesn’t love the scent of lavender? Aromatic and light, lavender is a powerful soother in all its forms, and often its scent alone can be a signal to your body that it’s time to get rest and power down. Scientific studies have found that it’s not just in our heads; drinking lavender tea can help relieve anxiety and boost our moods while also helping us sleep.

3. Passionflower Tea

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Last year, Healthline published an article titled “Drink A Cup of Passionflower Tea Every Night for Better Sleep,” confirming what many people have known for generations. Tea made with this powerful flower isn’t just aromatic or soothing; it can actually act as a sedative if consumed before bed and can even ease anxiety. This tea has even been proven to help prevent hot flashes and relieve pain, making it one of the more powerful teas in existence.

4. Lemon Balm Tea

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The striking warm zest of a cup of lemon balm tea can be a great choice any time you’e feeling the need for a moment of calm in your day, This tea has the ability to increase our bodies’ levels of GABA, a neurotransmitter known for reducing stress. Because of this, a cup of lemon balm tea can help keep stress and anxiety levels down, replacing it with a feeling of calm and quiet.

5. Rose Tea

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In our society, the sweet scent of roses has always been a symbol of deep love, affection and happiness, but did you know the plant itself also has very real health benefits? Rich in antioxidants, rose tea can help to promote a lot of positive side effects from calming inflammation to reducing the risk of certain cancers. It’s also known to be a great relaxer, helping those who drink it to find a sense of calm and get to sleep easier.

6. Valerian Root Tea

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Valerian root has been used as a treatment for insomnia going as far back as the Roman Empire; this beautiful pink plant can be great for dampening worried thoughts and promoting rest. Science has found there’s a good reason Valerian root tea is often recommended as a homeopathic solution for sleep and anxiety. One study found that it shortened the amount of time it took people to fall asleep and another found that it can increase GABA levels similar to other calming teas. If you’re looking to add to your before bed regime, consider joining others who have experienced insomnia across history and brew a cup of Valerian tea.

7. Sleepytime Tea

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Of course, Sleepytime Tea is always an excellent choice for bedtime. It contains leaves from all sorts of plants that promote calm and rest like chamomile, spearmint, blackberry leaves, orange blossoms, and rosebuds. This calming mixture can help to pull you out of nagging worries or restlessness and create a peaceful time that’s just for you.

Sleep is one of the most important ways we can give ourselves self care and invest in our health. Often, sleep is more of a process than simply powering down; creating a restful environment for ourselves beforehand will always enhance our experience. If you’ve been struggling to get good sleep or calm your anxiety, consider adding regular herbal teas to your nighttime routine.

As someone who’s lived with rheumatoid arthritis for years, I know the toll that swollen or painful joints can have on the quality of your life. Living with arthritis can mean having to ask for help or changing your routine to exclude the things that are too hard or painful. Thankfully, living with arthritis doesn’t have to mean losing your independence; sometimes it just means finding new solutions. If you’ve been trying to figure out how to live an independent, comfortable life with arthritis, help could be just a click away. Here are 9 products that can help you overcome some typical obstacles easily and painlessly.

1. Adaptive Utensils from BUNMO

Getting silverware that suits your needs is one of the easiest ways to help your arthritis out. These wider utensils are easier to grip and will prevent any pain or difficulty while you eat.

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2. Multipurpose Can Opening Tool from OYOY

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Opening cans and bottles can be a tall order for someone with arthritis as gripping, pulling and twisting can all cause wear and tear on your joints. Using a multipurpose tool like this one means you won’t have to wrestle with lids or stubborn tops anymore.

3. Hair Dryer Stand from CHRUNONE

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If your arthritis makes it hard for you to reach a blow dryer around your head, this is one easy way to help make your daily routine less taxing. Freeing up your hands and joints from more painful angles will make getting ready easy and comfortable.

4. Angled Posturite Board from The North Coast Medical Store

You wouldn’t think of reading or writing as being particularly demanding, but with arthritis these tasks can quickly become painful. This board has been specifically designed to help those with arthritis, using a comfortable ergonomic angle that won’t leave you distracted from your work or reading by aches or pains. It’s also magnetic so you can keep your pens or anything else exactly where you need them.

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5. Softgrip Spring Action Scissors from Thornton’s Art Supply Store

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Most of us use scissors on an everyday basis, but many pairs don’t offer comfort or convenience to people with arthritis. Make this everyday tool work for you instead of against you by buying a pair of scissors that you can easily maneuver.

6. Long Reacher Grabber with Rotating Jaw from RMS

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If picking things up off of the floor has become something you dread, a grabbing tool can be a helpful way to help avoid movements that aggravate your arthritis. Having this one tool around can help you avoid a whole range of motions that can cause discomfort or lasting pain, saving you time, energy and effort in your daily life.

7. Foam Kneeling Pads from Gorilla Grip

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If you’re someone who likes to do their own maintenance or tend a garden, you know that kneeling can be especially hard on your knees and can cause you to tap out before you’re finished with the task at hand. These kneeling pads can soften any irritation, letting you stay in position for longer without needing to get up or shift around.

8. Silver Jewelry Fastener from Extreme Brands

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If you love jewelry but have started needing help with the smaller clasps due to arthritis, a small tool like this can be a life saver. This fastener can give you back more control over the jewelry you’re able to wear, no matter how difficult the clasps are.

9. Dressing Stick with Zipper Puller from The Vive Store

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Dressing yourself is a big part of independence for many people; if you’ve found it hard to maneuver belt loops, sleeves, shoes or even socks because of arthritis, this multi-use dresser stick can help. Just a few simple hooks and clasps can give you command over a whole range of motion, making it easier than ever to get ready for the day on your own.

Living with arthritis isn’t easy, but it doesn’t have to be impossible. Helpful tools like these can reduce everyday pain and discomfort and even help maintain independence and agency for people with arthritis. Being able to regain the ability to do certain things easily again has its own special joy and freedom; I hope some of these tools will help you reclaim your own power to live free of pain or discomfort.

As someone who’s been vegetarian for almost two decades, I’m no stranger to the look of panic in hosts’ eyes when they hear about a dietary restriction. It’s easy to feel like holiday foods are off limits when you’re avoiding animal products; comfort foods can often be full of cream, dairy, and lard, all things that vegans have to stay far away from. But the truth is, whether it’s substituting a few ingredients in a family favorite or discovering something new and delicious, there’s a whole world full of festive and nourishing foods that are amenable to a vegan diet. For years now my long-suffering mom and I (but mostly my mom) have worked together to find fun, tasty vegan alternatives to slip into the traditional holiday fray, and the truth is there have never been more options! If you’re looking for easy ways to have a vegan (or vegan-friendly) Thanksgiving, check out a few of these products and recipes!

Vegan Recipe Substitutions

A simple substitution is all it takes to make many dishes vegan friendly. For many recipes that require butter, you can replace it with olive oil or Earth Balance’s vegan buttery spread. This can vegan-ize many of your favorite sides from mashed potatoes to brussels sprouts with no extra work included.

If your favorite Thanksgiving food requires cheese, many brands offer tasty vegan alternatives in almost any form you could need. Vegan brands Daiya and Follow Your Heart are available in most grocery stores. Both offer plant-based shredded and sliced cheese and even parmesan-style flakes that can enhance any queso, dip or baked good. When you’re shopping, be mindful of cheeses that are labelled lactose-free or casein-free but aren’t labelled vegan; these cheeses are usually made with real milk but are processed to make them safe for people with lactose allergies.

Vegan Gravy

Gravy is a Thanksgiving necessity, and luckily there are plenty of ways to make it vegan-friendly! A popular vegan substitute has always been the tried and true mushroom gravy. If you’re not the biggest fan of the taste of mushrooms, though, you still have meatless gravy options! For a ready-made alternative, Road’s End Organics and Tofurky both offer rich, savory gravy with no animal by-products. If you prefer to make your own gravy, Imagine No-Chicken broth can make the perfect base. Simply mix some corn starch with cold water and slowly mix it into a boiling pot of the broth until it reaches your preferred thickness and you’ve got gravy that’s just as tasty as the original.

Vegan Stuffing

You can make vegan stuffing from almost any stuffing mix (as long as it doesn’t already have meat or dairy in it) by mixing it with vegetable stock and vegan butter. If you want it to be even closer to the original, you can use Imagine’s No-Chicken Broth in place of vegetable stock.

If you’re looking to go the homemade route for a vegan take on traditional stuffing, try this vegan country bread stuffing recipe from Delish or this vegetable walnut stuffing recipe from I Love Vegan. Cauliflower is also a popular low-carb substitution in vegan stuffings; this vegan cauliflower stuffing recipe from The Hidden Veggies isn’t just vegan but gluten free, paleo, and keto-friendly as well!

Turkey Alternatives

As a vegetarian I held off for years on trying Tofurky and now I am filled with regret because every product they make is tasty, perfectly seasoned, and filling. Tofurky’s range of products can provide a protein to fit any Thanksgiving menu you have. Tofurky’s most popular Thanksgiving offerings are roasts filled with either wild rice or vegan gravy and each make a perfect vegan Thanksgiving centerpiece. If you ‘d prefer a ham-style protein, they’ve got you covered as well with an ale glazed ham roast.

Gardein offers a similar holiday roast stuffed with cranberry, wild rice and sage, as well as breaded”turk’y cutlets” that come with gravy that are an easy way to add protein to your meal.

If you’re looking for a more neutral protein base to season yourself, seitan, Gardein strips or Quorn fillets are all chicken-adjacent in flavor and texture and can be prepared to fit perfectly into your Thanksgiving plans. Likewise, Nature’s Prime offers soy proteins that can be flavored for any dish and come in a variety of sizes to fit your purposes.

If you’re looking for a more extensive entree, My Quiet Kitchen has a recipe for a seitan loaf you can make using tofu, some seasonings, and a food processor.

Vegan Thanksgiving Sides

If the holidays always get you in the mood for a pot pie, you don’t have to abstain just because you’re vegan. Raised Gluten Free and Alpha Pot Pie both make tasty, flaky plant-based pot pies that will look good in any Thanksgiving spread.

If you’ve mourned the loss of biscuits after cutting out dairy, Minimalist Baker’s recipe for vegan biscuits will be a lifesaver. This recipe remains permanently at the top of my metaphorical recipe box. It always produces tasty, flaky biscuits that can keep for weeks in the freezer. Just remember not to let your vegan butter reach room temperature while you’re preparing them!

Mac and cheese was always one of my favorite sides growing up; luckily, going vegan didn’t mean having to say goodbye. Annie’s, Amy’s, Daiya, Sweet Earth and Field Roast each have their variations on vegan mac and cheese, meaning you’ll never have to miss out on this iconic side.

If you can never get enough potato in your life, I Love Vegan’s recipe for duchess potatoes, made with creamy non-dairy milk and chives, will make the perfect upgrade to your Thanksgiving table.

Soups can make a warm and light addition to a meal but many can contain chicken or beef stock; Imagine’s Creamy Tomato Basil and Creamy Butternut Squash Soups are both warm, delicious, decadent and completely vegan.

Vegan Dessert

A proper Thanksgiving is never complete without the sweet stuff, and there’s an abundance of vegan treats to round off your meal. Thanks to makers like So Delicious, Oatly, and Ben & Jerry’s extensive non-dairy collection, you can get all your favorite ice cream flavors in vegan form.

For an easy ready-made dessert, Daiya’s vegan cheesecakes are always a crowd favorite. Trader Joe’s cinnamon rolls are also 100% vegan!

Thanksgiving wouldn’t be the same without pumpkin pie, and luckily you won’t have to miss out with this beautiful vegan version from Delish. Many store-bought pie crusts aren’t vegan because of their lard content, but Trader Joe’s frozen crusts are totally vegan-friendly and can save you the labor of making a crust from scratch. You won’t even have to skimp on the topping, thanks to Reddi Wip’s almond milk-based whipped cream.

Eating plant-based doesn’t have to be a hassle, and it certainly doesn’t need to add any extra stress to your holidays. Keeping a few of these substitutions and recipes in your back pocket is an easy way to make sure everyone’s taken care of at Thanksgiving; you might even end up starting a new family tradition! Whether you fall in love with seitan as a protein or realize dairy-free dessert is the way to go, there’s a vegan Thanksgiving food out there for everyone.

If you’ve ever found yourself frantically Googling symptoms after your dog or cat ate something it shouldn’t, you know that you can’t always tell what’s going to present a hazard to your furry companions. Some dangerous substances can come from unexpected places; you probably know that chocolate is toxic to dogs, but did you know that sugar-free gum can be just as poisonous? As pet owners, we want to know we’re doing out best to protect out pets and keep them safe and healthy. One of the easiest ways to keep your pet safe is by taking preventative action and making sure you aren’t exposing them to danger via your choices of houseplant, bouquet or even essential oils. Knowing the common products that are toxic to dogs and cats can better prepare you to keep them safe and happy in your home.

Food

You probably know that dogs can’t have chocolate, but there are a few more dangers lurking in your cabinet that you might not expect. The reason that chocolate is bad for dogs is primarily the caffeine content, which means coffee is equally toxic for pets. Xylitol, an ingredient found in a lot of sugar-free gums, is toxic to both dogs and cats. Grapes and raisins are both dangerous for dogs, as are onions and garlic. Nuts, like macadamia, almonds, pecans and walnuts, have a high fat content that can cause vomiting and diarrhea in dogs. Your dog might beg for raw or undercooked meat, but they’re just as susceptible to salmonella and other bacteria-related illnesses as you are; make sure if you’re giving your dog some meat that it’s been cooked thoroughly.

Plants

Everyone loves a bouquet, but there are several blooms you might want to skip if you have animals in the house. Lilies are well known as toxic to pets, but they’re not the only plant that can do harm to your best friend. The American Animal Association’s official list of plants that are toxic to dogs and cats includes azaleas, daffodils, hyacinths, and tulips. If you’re shopping for a bouquet, it’s always a good idea to look up the flowers to make sure they’re safe to bring into a home with pets. Another common but dangerous plant is aloe vera; it’s safe as a topical treatment for pets and dogs can even drink aloe juice, but chewing on the plant itself can expose your pet to toxins they can’t handle. There are a few plants that are specifically dangerous for cats like mistletoe, poinsettia, rhododendron, pothos and eucalyptus. Oleander is poisonous not just to pets but to humans as well; the blooms might look appealing but if you have pets or children in your home you might want to look for a different plant.

Home Goods

We might not think of fabric softener sheets as particularly toxic, but they’re coated in many chemicals that can cause acute distress if your dog or cat gets a bite of one. Coins are another hazard to be careful of; they can not only cause your dog to potentially choke or put them in intestinal distress, but the metals in coins can be toxic to dogs and do damage to their kidneys and livers.

You should obviously be careful about storing cleaning products as many of them are toxic by nature; an easy non-toxic cleaning alternative is vinegar distilled in water. If you’ve been worried about the Swiffer Wet Jet as potentially toxic to dogs or cats, though, we have good news: the ASPCA deemed that the ingredients involved are safe for use in homes with pets.

Essential Oils

One thing you might not be thinking about when pet-proofing your home is your essential oil diffuser, but the truth is that some essential oils can be dangerous for pets due to the high concentration of different substances. Essential oils can affect cats more than dogs; ingesting any oil could harm their organs, inhaling could cause pneumonia, and skin contact might cause irritation.Whether an essential oil is toxic or not depends on the ingredients, so it’s always best to check before using a new essential oil in a space your pet has access to. Essential oils that are toxic to pets include nutmeg, clove, cinnamon, tea tree oil, thyme, oregano, lavender, wintergreen, peppermint, pine and eucalyptus. Anything with citrus (like lemon or orange) can be especially toxic to dogs.

If you’re worried that your cat or dog ingested something toxic, you can check the Pet Poison Helpline for information and next steps. Pets are a part of our family, and it’s always good to check when they eat something they’re not supposed to. Prevention and anticipation are often the best ways to make sure you can breathe easy about your pet’s safety.

Every day we are inundated with information. Our televisions, the Internet, our phones, our apps, and even our virtual assistants give us updates and input… It’s a lot of information to handle. But is that the real information that we need? I want you to ask yourself if what you are consuming is what you are choosing or if it is just being thrown at you so fast that you don’t know what else to do but catch it. You receive too much to digest, so nothing really sinks in. You don’t need to read the latest updates three times a day. This is just eating up your precious time. We’re caught between two pressures. Some of us are almost never alone anymore as our kids and families stay home more, yet we might feel more isolated and yearning for connection than ever before. We might find ourselves staying on social apps much longer than we really should, scrolling to the endless possibilities of connection without having the benefits of connection. This is the perfect time for a meditation.

I want to encourage everyone to stop.

Turn off the television. Turn off the radio. Turn off Alexa. Turn away from your social feeds. Turn off the notifications from your various apps. Close your shopping app. Then listen. Listen to you and the cues that your body is giving you. It has information that you need much more than anything those other outlets are offering you. Try it. Please, for your own wellbeing.

In the past few months, our lives have been altered greatly. We have finally moved out of the “just waiting for this to be over” stage and are now in the acceptance stage of things. This is our new normal. Like it or not, we are in a whole different chapter now. After these months of adjusting our routines, our habits, our amount of interactions with each other, after changing the “hows” of nearly everything we do (moving businesses out onto the streets, connecting via Skypes and Facetimes, teaching our kids and helping them with their homework all from the same room, losing our jobs, not seeing loved ones, no longer traveling to places we love), we have been changed. And it’s time to check in with you.

Here’s a meditation I’d like to suggest. I call it “Listening to You”.

Find a quiet spot.
In the garden, in the bathtub, in the corner of your room, on your bed, whatever works, even if it’s in your closet with the lights turned off.
Sit in a comfortable position or lay down comfortably.
Close your eyes and take three deep breaths.
Make each breath a little slower and a little longer than the last.
Feel your shoulders drop with each exhale, let the tension in your body go away. It’s not yours to hold onto anymore. There is no stress in this moment.
Try to visualize your heart. If that’s not comfortable, direct your energy towards the center of you.
There is no correct way to do this; find and create your own way to find your center or heart.
Take a few more breaths and enjoy being where you are…
Which is with you.

When you feel connected to yourself, it’s time to start a simple meditation.
Say hello, or hey or hi, and say your own name. It can be in your head or out loud, whichever feels right to you.
“Hello Carrie Ann,” “Hey Mike,” “Hi Joy…”
Give yourself a little time to hear yourself.
If this is new for you, you may feel a bit strange, and your inner you may be surprised to hear you talking to them.
So gently, say it again, and add, “How are you?” or “How are you doing?”

Take a few breaths and notice how your body changes, how it relaxes, how it calms. Now, take another breath and ask yourself, how are you? Imagine that you’re holding your own hand and looking into your own eyes.
How are you doing? Is there anything you need? And listen…
Just listen…
Listen to your voice. Listen to your thoughts. Listen to your body parts and listen to your heart. You can keep asking questions once you’re in there… go slowly, at the pace of your long deep breaths. Know that whether or not you heard or understood what your body was telling you, your body understood itself and will know how to give you what you need.

Today I did this meditation and my body told me she just needs time… quiet time… time to breathe and time to be without any responsibility. She asked for quiet. It sounds like my voice in my own head. Sometimes, I can just see a picture of something, like my backyard, or my animals, and I somehow know what she is saying to me. Today it was clear: time. She wants time to just be.

Give yourself patience. If no answer comes today, that’s okay. You have spent time in meditation with yourself, and it will have a positive impact on your day in unexpected ways.

After a few more slow deep breaths, just say I love you (and your name). I always add in I love you lots and lots and lots, and it makes me smile even though my eyes are closed.

I take a few more breaths to extend such joyful love filled moment, and then I open my eyes.

Welcome back to the world, and know that you’re not alone here. Your body, your inner voice, are here as well, supporting you and guiding you.

Over the years since I was first diagnosed with autoimmune conditions, I’ve developed many tools for keeping my body happy, healthy, and stable. Adding supplements into my daily smoothie isn’t just a way to help myself avoid painful autoimmune flare ups; these supplements are also a basic investment in my wellness that helps keep me fueled and energized for the day ahead.

If you’ve never loved taking pills or have a hard time getting all your recommended nutrients into your normal diet, a powdered supplement mixed into a tasty smoothie can be the perfect way to feel full, nourished, healthy and strong. Try adding these 6 supplements into your morning shake or beverage; this one daily change can bring so many benefits to your life.

1. Nested Naturals Super Greens

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This super green mix is one that I use daily in my morning shake. With spirulina, iron and B vitamins, this complex can help get any day started off right and keep your system running well. Even though it’s full of greens, this supplement doesn’t taste overpowering at all and can blend perfectly into any fruit smoothie (I usually opt for peaches).

2. Vibrant Health Green Vibrance Probiotic Powder

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Ever since adding this probiotic into my daily routine, I’ve noticed far fewer flare ups. A combination of plant-based ingredients, antioxidants, and superfoods like wheat grass helps to boost your immunity and improve your digestion. It’s a wellness godsend, whether you’re working to cope with autoimmune symptoms like me or simply want to be kinder to your body.

3. Garden of Life Vanilla Protein Powder

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Sometimes if you find yourself feeling hungry even after a meal, it might be caused by a lack of filling protein. This sweet, neutral protein powder can be added to any shake or smoothie without compromising flavor and helps to keep you feeling nourished and full. The clean, plant-based protein promotes strength and muscle growth while other ingredients can help to burn fat and reduce stress-based cravings.

4. Garden of Life Raw Organic Flax Seed Meal with Chia Seeds

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Both flax seeds and chia seeds are loaded with nutrients that promote wellness. This supplement combines them to give you a healthy dose of fiber, protein, antioxidants and Omega-3 fatty acids that can improve your digestion and keep your blood pressure and cholesterol at healthy levels.

5. EarthChimp Vegan Protein Supplement Powder

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This protein shake supplement by EarthChimp is proof that “healthy” doesn’t have to mean “gross.” This rich, chocolatey powder has 20 grams of protein and includes healthy ingredients like turmeric, which I’ve found really helpful in treating inflammation. It’s even sweet enough to mix with plain water for an easy protein beverage, or can be added to some peanut butter and banana for a great-tasting shake.

6. Wild Cocotropic Wild Superfood Elixir

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If you experience days where you just can’t focus or seem to have a mental haze, this elixir might be able to help. Active ingredients like chaga, turmeric and maca don’t just help keep your body healthy and your immune system strong; it can also increase your cognitive performance. If you’re a fan of hot cocoa, this powder can become your new go-to on chilly mornings. The elixir’s raw cocoa base makes it the perfect hot chocolate mix that will supercharge your day; just add water.

When we’re busy or stressed out, it can be hard to make sure our diets include the things we need to feel our best. That’s why adding a few supplements to your routine can be such a simple but effective way to invest in your health and wellness. Just a few scoops a day of high-quality supplements could bring you more focus, strength, balance and energy. We tend to forget about our bodies in the course of our day-to-day, but making sure they get what they need will make our entire lives run smoother and easier. If you’ve been tired all day, hungry all day or just feeling sub-par, taking a smell step like picking up a supplement might change your life.

Sleep. It’s something we all need and yet it’s something that almost none of us get enough of. When it comes to prioritizing our own self-care, losing track of our sleep schedule is one of the most normalized ways we neglect our own wellbeing. Science tells us that our bodies need sleep to recharge and repair themselves; without it we can suffer all sorts of side effects from irritability to cloudy thought process to worse physical performance. We have a thousand things calling for our attention, many of them coming from the little square screen that’s rarely more than a few feet away from us. It can be hard to prioritize a healthy sleep routine with so many distractions and responsibilities calling to us, but here are a few tips for making it easier and getting better sleep.

1. Put Your Phone Away

Scientists have almost universally agreed that having a smartphone in your room at night can keep you from getting better sleep. Looking at our phones keep our brains psychologically engaged, which means they’re likely to keep you from getting sleepy if you’re scrolling in bed. Additionally, the blue light from our phones can confuse our bodies’ internal clocks and rhythms and might trick them into thinking it’s time for them to be up and moving. One of the easiest tips for better sleep is just to cut your phone out of your nighttime routine.

If you use your phone’s alarm to get up in the morning, as many of us do, leaving your phone outside of your room might not be an option. If this is the case, you can put your phone on airplane mode, allowing you to use your alarm without exposing you to dozens of updates while you’re supposed to be powering down.

2. Use A Guided Meditation App for Better Sleep

If you find it hard to sleep in silence but find listening to a podcast or music too stimulating, apps like Insight Timer have thousands of free guided meditations designed specifically to facilitate sleep and rest. My personal favorite is Sarah Blondin’s “Practicing Gentle Kindness toward Ourself,” a quick ten-minute meditation focused on giving yourself permission to trust yourself. Guided meditations are an easy way to get yourself on track for a full night of sleep.

3. Focus on Your Breathing

Do you ever get to the end of a day and realize you haven’t taken even one deep breath? Intentional breathing can offer such immediate relief and peace, not to mention that it has a slew of positive side effects. Giving our lungs a full share of oxygenated air not only helps to slow the heartbeat and stabilize blood pressure, but it’s one of the best ways to alleviate stress and anxiety. Take a few minutes as you get ready for bed to practice this cycle: breathe in for ten seconds, hold for ten seconds, breathe out for ten seconds, hold for ten seconds. If you find you need something to focus on, there are many animated gifs online, like this one, that you can sync up your breathing to.

4. Take a Shower or a Bath

If you often find yourself putting off bedtime, try preempting it with a nice soak. An epsom salt bath can help alleviate any aches or pains and put you in a peaceful place as you prepare to sleep. If you’re short on time, a hot shower can also be beneficial— because our bodies naturally cool down when we go to sleep, your cool down after the shower will help your body get into its natural nighttime flow. Experts say the ideal time for a hot shower is one to two hours before bedtime. This easy temperature tip might bring you better sleep right away.

5. Bring a Heating Pad to Bed

For an extra layer of comfort, I like to use a heating pad on my feet when I’m falling asleep. The heat, plus my nightly lotion regime, keep my feet feeling soft and comfortable. Getting proper moisture and soothing heat always puts me into a state of relaxation that makes sleep easier. If you feel like chilly feet are keeping you up, an extra step like preparing a heating pad can ensure your comfort all night long.

6. Try Using Supplements for Better Sleep

Magnesium can be a helpful supplement for sleeplessness, helping to prepare your body to fall into sleep. A go-to for many people is a simple melatonin pill. Melatonin is fine in moderation, but a good homeopathic alternative is Calm’s Forte. When taking a supplement for sleep, make sure to follow instructions on a label. Usually the ideal time to take a supplement for sleep is about an hour or 30 minutes before you want to fall asleep. You should always check with your doctor before adding a regular supplement to your routine to make sure it’s safe for you.

While it might not be something we spend a lot of time thinking about, sleep is one of the most crucial parts of our health and wellness. If we’re not prioritizing our sleep, so many other pieces like our happiness, productivity, emotional stability and ability to focus might also start to slip. Taking the time to implement tips for better sleep that help promote your wellness instead of disrupting it could be a bigger investment in your life than you even realize.

Representation matters— when one type, shape, size, or skin tone is painted as the norm, it’s easy for us to feel inadequate for not fitting into it. For so long we’ve been held captive by unrealistic standards in the media, but in the transition to social media it’s only gotten more toxic. Especially in quarantine, social media is one of our biggest windows to the outside world; it can color our perspective and impact what we spend the most time thinking about. If you spend all day seeing images of bodies edited to unrealistic standards, it could end up making you feel bad about yourself. On the other hand, if you take care to fill your feed with positive voices, diverse bodies and lots of love, that’s what will fill your head. We should be able to strive for health and wellness without hating the way we look or our bodies’ natural shapes and quirks. Here are 14 Instagram accounts that promote body positivity and self love to help shield you from online toxicity.

1. Enam Asiama

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MY ONLY SUNSHINE, YOU’LL NEVER KNOW DEAR, HOW MUCH I LOVE YOU ALL! 🌻🌻Thank you all for the constant love and support for all I post. As I approach a new year in my lifetime, I am feeling all the vibes and transformation as I grow into this confident and assured womxn. What a better way to represent the beauties of the world and my mood as we say goodbye to #Summer , than with a picture in a Sunflower field (my fave)! This was taken a couple weeks ago, where I had a road trip with my sisters to visit @realflowerpetalconfetti with my sisters! It’ll be back next year, for a short period of time, so be sure to visit! Happy Sunday/Happy #Carnival my loves– remember life is too short to constantly be at war with yourself! 📸 @en_asiama Hair Design by @ginaknightwigdesign •☆• #ewurajaja #therealflowerpetalconfetticompany #nhc #BritishSummer #makeup #style #motd #instadaily #instaphoto #weekend #happiness #fatgirljoy #fatgirlmagic #explorepage #summerbody #sunflower #body #curvygirlsrock #plussize #model #BlackGirlMagic #photography #beauty #universodamaquiagem_oficial #nature #flowers

A post shared by Enam Asiama (@enamasiama) on Aug 30, 2020 at 10:12am PDT

A strong voice for inclusivity, Enam Asiama works every day to promote a definition of beauty that includes people of all shapes, sizes, races, and orientations. She’s a model and a plus-size advocate devoted to using her platform to show her own joy, beauty and radical self love.

2. Grace F Victory

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⁣ Are you burnt out? I BLOODY AM!!!! 🙃⁣ ⁣ Over the last few weeks I’ve seen a slow decline in energy, in patience and in my positive attitude. I feel tired all the time (not related to my pregnancy FYI) and every morning I am filled with dread about the upcoming day. I’m bored, unmotivated and completely uninspired. I don’t want to be online, I don’t want to speak to anyone and I feel like I’m running on empty 😳😂⁣ ⁣ These are the many signs of being burnt out. I saw it coming and I tried to retreat and take a step back, but with impending deadlines and my insatiable need to get.shit.done it just didn’t happen. ⁣ ⁣ Anyway! Here are 10 signs you are becoming burnt out (or you already are burnt out) and it’s time to rest, reset and recharge. The to do lists can wait, your WhatsApp messages can wait – EVERYTHING CAN WAIT. ⁣ ⁣ 🌿✨⁣ – your energy is depleted⁣ – you’re irritable and impatient⁣ – you have little to no motivation ⁣ – you are constantly “on” (always thinking, always doing)⁣ – you are negative and pessimistic⁣ – you aren’t practising self care⁣ – you’re suffering with physical ailments (headaches, sore feet & stomach issues)⁣ – you’re barely sleeping or sleeping all the time⁣ – you could burst into tears at any moment⁣ – your work isn’t to the standard it used to be⁣ ⁣ If you can relate, now is the time to put yourself & re-evaluate. Schedule in relaxation time and rest, disconnect from all the stimulation and stressors, be honest about your workload and what you can manage, do more of the things that enliven you and make you happy 🤍⁣ ⁣ #wellbeing #burnout #stress #mentalhealth #wellness⁣

A post shared by Grace 🌱 she/her (@gracefvictory) on Sep 16, 2020 at 1:21am PDT

Grace Victory makes honesty and vulnerability a priority on her feed, sharing body positivity, candor about plus-size styling, and, lately, her thoughts on the ways that her body changes with pregnancy. She’s also the founder of How To Heal Holistically, an account focused on helping people see the little mental adjustments they can make to be happier and healthier.

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As a teen, I hated it when people looked me in the eye. I didn’t like being looked or stared at. I hated speaking in front of people. I hated taking photos and more than anything, I hated any form of video/moving image of me. Cut to 31 year old me changing clothes in the middle of the streets of London for photoshoots and doing little video bits here and there. I absolutely love it now, and if teen Steph were here now I’d tell here that the freedom you feel when you no longer allow the words and actions of meaningless people to hurt you is like no other. You always deserved a chance to smile, and now you can! I’m slowly but surely beginning to feel quite comfortable on film, and it would definitely be something I’d love to peruse in the future – can you imagine me presenting Blind Date?! Omg I’d be FERAL. 😂 Suit – @asos

A post shared by Stephanie Yeboah (@stephanieyeboah) on Sep 17, 2020 at 6:34am PDT

Whether it’s for her immaculately designed outfits or for her uplifting, empowering sense of body confidence and positivity, you’ll always be grateful for Stephanie Yeboah’s content to show up in your feed.

4. Jessamyn Stanley

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Join me live next Wednesday, 9/23 on @fundotown for a Q & A, developed for an intimate group of practitioners of all levels and body types. Bring a question about a yoga posture modification to ask me personally. As I guide you through each modification, together we can practice each posture. Have with you any props that you enjoy: yoga blocks (or a few big books or a big can of tomatoes), strap (or tshirt or towel), bolster (or pillow or couch cushion), and blanket (any kind of blanket!) #sponsored photo by @cdo.photo for @yogajournal

A post shared by Jessamyn (@mynameisjessamyn) on Sep 14, 2020 at 11:39am PDT

Jessamyn Stanley is working hard to defy the stereotype that fitness equals thinness. If you’re a yoga fan, you’re going to want to follow her; she runs a practice called The Underbelly and hosts online classes for all body types and experience levels, sometimes even hosting Q&As afterwards to make sure folks get the most out of her teaching.

5. Alex Light

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Quick message to all the men who think I care whether or not they find me attractive. Spoiler alert: I don’t. 🔥

A post shared by Alex Light🕊 (@alexlight_ldn) on Sep 14, 2020 at 12:57pm PDT

Alex Light’s content focuses on dismantling many of the things we’ve been taught to believe about our bodies, from championing intuitive eating to normalizing hip dips. Alex’s body positivity is a remedy to the “thinspiration” that can pop up on our timelines; she’s here to remind you that hating your body is almost never just about losing a couple of pounds.

6. Sonny Turner

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Finding good jeans is always a struggle but I love these CURVY HIGH WAIST jeans from @hollisterco they’re super stretchy and don’t gape at the waist WOOHOOO 👏🏼😍 #ad #HCOcollective

A post shared by Sonny Turner (@sonnyturner___) on Sep 3, 2020 at 10:00am PDT

A style icon and champion for diversity and extended sizing, Sonny is a great person to follow for a daily dose of body positivity, fashion advice, and beautiful photos.

7. Jules Von Hep

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just angles, just a pose, just a body. Your worth is not determined by a picture or by the shape of your body. Read that again.

A post shared by JULES VON HEP (@julesvonhep) on Sep 15, 2020 at 9:20am PDT

Jules Von Hep wants you to know that body positivity is for men too, and that unrealistic beauty standards don’t just affect women. With regular posts about authenticity and kindness, this celebrity tanning expert is trying to make the world a better, softer place.

8. Chessie King

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AD My brain told me I looked silly because I was taller than everyone ⁣ Mumma told me my height was elegant & it was a gift to be my height⁣ ⁣ My brain told me I wanted my legs to look like the girls’ in the magazines⁣ Mumma told me to write down all the things my legs helped me do – I remember listing out dancing, skipping, jumping, cycling, swimming, roller blading ⁣ Mumma & her body spent 9 months creating me. She didn’t bring me into this world for me to speak unkindly to my body or try to change it in every way I could⁣ ⁣ She did everything she could to help me accept my body & see it for more than just it’s exterior ⁣layer ⁣ In 2004, @Dove set up their Self-Esteem Project to help support parents, carers, mentors & teachers to ensure the next generation grows up free from the burden of self-doubt. ⁣ ⁣ I was extremely lucky to be nurtured by a benevolent mother figure & fed off her infectious positivity from such a young age. The ‘Uniquely Me’ toolkit (linked in my stories) has been written by experts – jam packed full of advice, activities & exercises to help you & your children appreciate your bodies together.⁣ ⁣ One of the main catalysts for developing my body confidence was giving myself a daily body-ology lesson. Bringing it back to self-appreciation. ⁣ You can do it with me – each day identify 3 body functions & celebrate them.⁣ ⁣ Today I am thanking my hands for allowing me to paint⁣ ⁣ My legs for holding me up in a beautiful yoga class I did with Scrumma on zoom this morning ⁣ ⁣ & my immune cells for healing a deep cut I have on my foot (a friend once referred to them as the chief orchestrators of healing)⁣ ⁣ what 3 things are you celebrating today? #SelfEsteemAtHome #DoveSelfEsteemProject

A post shared by C H E S S I E K I N G (@chessiekingg) on May 27, 2020 at 12:59pm PDT

With her striking vulnerability, kindness, and humor, Chessie King’s content encourages you to be thankful for and love your body using her own relationship with her body as an example.

9. Megan Crabbe

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This jumpsuit doesn’t fit quite the same as it did last year. The way I see it, I could either: A. Allow my brain to fall into a spiral of self-blame, fuelled by a lifetime of fatphobic conditioning that tells us weight gain must ALWAYS be bad, ugly, unhealthy, and a moral failing that should be fixed immediately. Or… B. Choose myself over a piece of fabric. Recognise the “shit, what should I do about this?” thoughts for what they are: conditioning that takes daily practice not to fall into. Acknowledge that bodily changes are completely natural, and it’s perfectly okay for things like ageing, changes in routine, or global pandemics to result in things looking a little different. Thank my body for carrying me through those things. Then continue to listen to her, feed her intuitively, move her in ways that feel good, and accept whatever comes from taking care of her in that way. Oh, and also dress her in clothes with buttons that don’t go straight to struggle city as soon as we sit down. I choose option B. I choose myself over the piece of fabric, every time. 💜 • [Image description: two photos of Megan sitting on a cream and purple sofa (at Gemma’s house, obviously), wearing a pink leaf print jumpsuit that’s definitely a little tight round the middle. She’s wearing her pastel hair tied up in a bun with a real flower tucked into it. She’s smiling widely]

A post shared by Megan Jayne Crabbe 🐼 (she/her) (@bodyposipanda) on Sep 14, 2020 at 1:07pm PDT

Megan Crabbe, aka Bodyposipanda, has been on the forefront of the bosy positivity movement on Instagram for years, showing followers that you can have a full, happy life post eating-disorder. She’s here to give you a daily dose of joy and acceptance, whether it’s by showing off an immaculately composed outfit or having a quick dance party with her sister.

10. Jada Sezer

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Statement timeless pieces that withstand the test of time and seasons – the thought process behind my wardrobe collection. With that, here’s your Monday weekly reminder that YOU ARE WORTHY of everything you want; without labels, without designers, without consumerism. Your essence will always shine through, with or without any of the above and that’s the most valuable commodity people can’t buy. – @me_andem pale pink jumpsuit @goyardofficial Saint Louis tote

A post shared by 🧿 J A D A S E Z E R (@jadasezer) on Sep 7, 2020 at 10:21am PDT

An actor and a model, Jada Sezer is honest about her journey with mental health and her fight for more size inclusivity, serving up incredible selfies while encouraging followers to embrace their own worth.

11. Callie Thorpe & The Confidence Corner

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Trying to organise my photos and came across ones from my 30th birthday in Palm Springs 😩would give anything to be back here with my girls

A post shared by Callie (@calliethorpe) on Aug 20, 2020 at 9:14am PDT

While Callie Thorpe is a plus-sized advocate who works to challenge fatphobia and toxic beauty standards, she’s also so much more. Much of her content works to center her joys and passions, making space for her followers to feel safe and loved as well. She also runs The Confidence Corner, an account that encourages women to love and embrace their bodies and pursue physical and mental wellness.

12. Allison Kimmey

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I felt this needed a repost as we might be getting out some clothes as the seasons change only to find they might not fit the same as they did last season. A thread on why that’s okay: • ✋🏼stop scrolling✋🏼 Let’s talk. Some of your clothes might not be fitting the same way that they used to…so I made this photo series all about it. Our bodies change every day, and especially during this time, it’s important to be kind to yourself. That same body is doing everything she can to help you survive something you’ve never been through before. So: thank her, allow her room to grow and find something comfortable that she can thrive in. Anyone ever experienced this, or going through it now? Just do you babes! Xoxo Allie

A post shared by Allison 💗 Self Love Every Day (@allisonkimmey) on Sep 18, 2020 at 6:08am PDT

Allison Kimmey’s bio reads “the self love mama you always needed.” Her content aims to make you feel at home and loved in your own body, assuring you that you don’t have to change anything about yourself to be worthy of respect.

13. i_weigh

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Wear 👏 the 👏 shorts 👏 “A reminder before summer ends ☀️ Wear whatever makes you happy, not what society makes you think you are ‘allowed to.'” Bright and powerful message from @lunefulle #iweigh #bodyactivism #normalizenormalbodies

A post shared by I WEIGH 📣 (@i_weigh) on Sep 13, 2020 at 12:09pm PDT

I Weigh began as an initiative by actress and advocate Jameela Jamil encouraging women to measure their weight in accomplishments and relationships instead of pounds. Jamil has been vocal in addressing influencer accounts who make money encouraging their followers to look more like them; she famously took a stand against the Kardashians for advertising appetite-suppressing lollipops and shakes. I Weigh’s mission is to combat accounts that tell their followers that the only way to be happy is to buy a certain product or look a certain way, instead promoting messages of body positivity, self acceptance, and inclusion.

14. Sarah Frances Young

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It’s okay if during this pandemic you: 🦠Gained weight. 🦠Ate more. 🦠Ate more of certain foods. 🦠Did less exercise. 🦠Reverted to not so great coping mechanisms. We are literally living in a PANDEMIC. We experienced most of our countries being locked down for several months. This is not life as normal. If you’ve gained weight, it’s really really fine. If your body shape or size has changed, that is a-okay. If you ate more because your routine changed and there wasn’t much to do or you were seeking comfort, or whatever reason, it’s absolutely fine. If you have been less active than you usually would be, please don’t feel negatively towards yourself for that. During this pandemic I haven’t worked because of my vulnerabilities. And we didn’t go anywhere for 6 months except to grab coffees at the Costa drive thru when that opened. The most exciting thing for us was the delivery of fresh bread and gooey brownies, and so I ate a lot more bakery products than I normally would – and that’s OKAY. I didn’t have any routine or structure and so my exercise also increased. A lot. And at first it was liberating because my ME/CFS symptoms were almost unnoticeable and I felt free to be active. But the exercise became quite driven and compulsive. Because that’s what happens when you can’t go anywhere or do anything except to exercise and the world is a scary place and you have no structure or routine and it’s the thing you fall back into as a coping mechanism or just because it got a hold of you. And if you reverted back to an unhealthy mechanism then that’s okay and understandable. Don’t beat yourself up for it. Just recognise that it’s time to turn it around and get back on track again. It’s a global pandemic. We are all coping in different ways and doing our best. Take notice of when you’re coping strategies are unhealthy and try to find better ways to cope – but don’t beat yourself up for it. Accept it, and try to change it. And if your body has changed, then roll with it. Your body is doing just fine. #bodypositive #bodyacceptance #selflove #selfcare #bodypositivity #bopo #health #mentalhealth #edrecovery #mentalwellness #mentalwellbeing #bodyappreciation

A post shared by Sarah Frances Young 🍐 (@bodypositivepear) on Sep 14, 2020 at 1:44pm PDT

A body positive feminist with a chronic illness, Sarah Frances Young puts her daily struggles and triumphs on display with the hopes that it will encourage similar vulnerability and self acceptance in others.

More and more, our online presence is becoming melded with our real lives. So easily we can become submerged in attitudes, expectations and standards that cause us to feel like we’re not good enough. If you feel worse after getting off of Instagram then you did when you got on, try adding a few of these body positivity accounts— you might find that the regular encouragement and love can really make a difference.