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      I Grilled Top Sleep Experts, and Their Hacks Gave Me the Best Sleep of My Life

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      Looking back at my childhood, I can’t understand why I fought my mom on taking naps or going to bed at 8 p.m. Now, naps and getting solid Zzzs are luxuries I would do anything for (anyone else think naps should be implemented into the workday?). With a laundry list of “what-ifs” and to-dos circling my mind, counting sheep doesn’t stand a chance. Then there’s the having-to-pee-every-couple-of-hours scenario that disrupts my beauty sleep. If that sounds familiar, we’re not alone. According to the Casper-Gallup State of Sleep in America 2022 Report, about 84 million adults struggle to get quality shut-eye. 
      So how do we ensure a sound slumber for a bright-eyed, bushy-tailed morning? I consulted four sleep specialists to get to the bottom of it and they let me in on their tried-and-true sleep hacks. Here’s to the best sleep of our lives. 

      In this article

       
      What does the body need to fall asleep?
      When it comes to catching Zzzs, we may think there’s not much to it other than whether or not we get a good night’s rest. But what goes on internally when we sleep? “Sleep is a complex process of multiple pathways and neurotransmitters in the brain,” explained Dr. Valerie Cacho, MD, a board-certified internal medicine and sleep medicine physician, co-editor of Integrative Sleep Medicine, and founder of Sleephoria. “Simply put, we fall asleep when our brain waves slow down, our muscles relax, and we lose consciousness.” Sounds easy enough, right? It turns out, there are a lot of other factors at play to hit the sleep jackpot (I’m all in). 
      You’ve probably heard of the term “circadian rhythm” but don’t know exactly what it is. Otherwise known as our internal clock and the body’s 24-hour sleep and wake cycle, it plays a vital role in reaching deep sleep. “Not only does it signal us to let our bodies rest, but it also plays a role in our body temperature, heart rate, and hormone regulation,” said Tara Youngblood, CEO and cofounder of Sleepme and sleep coach for the Cincinnati Reds. “We want our circadian rhythm to stay consistent every day,” affirmed Dr. Whitney Roban, PhD, a sleep specialist and founder of Solve Our Sleep. “In doing so, we will have an easier time falling asleep, staying asleep, and waking up.”
      Bottom line: “When our circadian rhythm is working well, we’re likely to get restorative sleep and have energy during the day,” explained Morgan Adams, a holistic sleep coach for women and an accredited health coach with advanced certifications in sleep science. “When it’s not working well, you’re at more risk of developing insomnia and being extremely sleepy during the day.”

      What does “quality sleep” mean?
      I think it’s fair to say we all strive for optimal sleep and waking up on the right side of the bed in the morning, but what does that really look like? Sure, the National Sleep Foundation recommends seven to nine hours of sleep for adults, but the key to restful sleep isn’t one-size-fits-all. “While seven to nine hours is the highly prescribed amount of time to sleep each night, think of it as a ‘quality over quantity’ situation,” Youngblood said. “You could be in bed for eight hours but never fully hit your deep sleep stage, which will leave you feeling tired.”
      “Not everybody needs eight hours of sleep,” Adams agreed. In addition to getting the recommended number of hours for your age group, Adams listed other indicators of  quality rest: falling asleep within 30 minutes of getting into bed, having minimal nighttime awakenings, and falling asleep within 20 minutes if you do wake up. “A more subjective way to assess your sleep quality is to check in with how you feel in the morning and during the day,” Adams said. “Is your mood stable? Is your energy level high enough for you to perform at your job? Do you feel well physically? If so, chances are, you’re getting your own personal sleep requirement.”

      Why does getting enough sleep matter?
      There’s no denying that sleep is an essential part of the wellness equation and bears a lot of weight on our mental and physical health. “So many different processes happen while we sleep that keep us healthy (rest, recovery, repair, rejuvenation),” Roban said. “Your brain and body release toxins—which leads to stronger brain health and overall physical health—your body restores energy, the muscles and cells in your body repair and grow, and the information you learned from the day gets processed and stored from short-term memory to long-term memory.” Whether it’s a big presentation for work or running a marathon, getting adequate sleep the night before can make or break the outcome. And—as I can attest—the irritability, anxiety, and difficulty focusing after a night of tossing and turning is enough to make anyone want to cry.
      I hate to be the bearer of bad news, but lack of sleep can have long-term effects. “Our bodies need to rest, and when we are sleep deprived, we can have problems with our cognition, mental and cardiovascular health, ability to control our metabolism and weight, and even have a higher risk for cancer,” Cacho warned. On the other hand, when we have consistent nights of blissful sleep, Adams cited better brain function, improved emotional regulation, a healthy immune system and weight, and decreased risk of developing chronic diseases. 

      Expert hacks to get the best sleep of your life

      1. Establish a wind-down routine
      Whether you’re part of the WFH club or someone who tends to bring work home, it can be difficult to set boundaries and unplug, leaving your body to wonder when it’s time to start winding down for the night. “A consistent bedtime routine will signal to the brain and body that it is time for sleep,” Roban said. Adams agreed and advised carving out at least 30 minutes for your daily regimen. “During this time, choose activities that aren’t stimulating or involve bright light,” Adams stated. “Some ideas are reading, journaling, meditation, crafts, or chatting about your day with your partner.” Youngblood’s pre-bedtime go-tos are practicing yoga or listening to soft music, like jazz or classical, to relax, relieve stress, and unwind.

      2. Follow a consistent sleep schedule
      Just like any routine, our bodies get used to following a certain sleep pattern. “Our bodies thrive on consistency, and a consistent sleep schedule promotes healthy sleep,” Roban explained. Adams recommended waking up at the same time every morning, even on the weekends. “This helps keep your circadian rhythm strong, and you’re more likely to get sleepy around the same time each night,” she said. Yes, that means going to bed and waking up at approximately the same time every day (even when you have a long-overdue, epic GNO).

      3. Set a food and drink curfew 
      I hate to break it to you, but what you eat affects your sleep. Adams suggested curbing your intake of food and alcohol three to four hours before bed. “Alcohol can disrupt your sleep, especially that critical REM phase where emotional regulation happens,” she said. “Food too close to bedtime can signal wakefulness in the brain, which can interfere with your ability to fall asleep.” If your goal is to be in bed by 10 p.m., try having dinner ready no later than 6:30 p.m. to ensure you have enough time in between your meal and bedtime (meal prep FTW). 

      Roban’s rule of thumb is no caffeine after lunch and no heavy meals and alcohol close to bedtime. That’s right: Bidding adieu to your afternoon pick-me-up and favorite nightcap is the sacrifice we have to make for a good snooze. According to Roban, fatty and spicy foods are also a no-no before bed. We’ve all learned that the hard way. 

      4. Incorporate movement in your day  
      If you’re anything like me, you need to work out to relieve stress, feel balanced, and get a solid night’s rest. Aside from boosting your self-esteem and mental and physical health, Cacho explained that getting your body physically tired promotes quality sleep. According to the Sleep Foundation, moderate-to-vigorous exercise can increase sleep quality for adults by reducing the time it takes to fall asleep and decrease the amount of time they lie awake in bed during the night. 
      As for whether working out within hours before going to sleep is detrimental to your quality of sleep is up for debate. Like I said, there’s no one-size-fits-all approach to sleep. So exercise at the time of day (or night) and intensity that works best for you. Only you know what feels best for your body and sleep. 

      5. Keep your sleeping environment cool
      As someone who runs hot, this sleep hack is preaching to the choir (sorry to my boyfriend—I win). “Your core body temperate needs to cool down by a couple of degrees to fall and stay asleep,” Adams said. The optimal room temperature for healthy sleep? Youngblood suggested keeping your sleeping quarters between 65°F and 72°F. If the temperature is too hot or cold, it may affect the natural drop in your body’s internal temperature at night and cause you to have disrupted sleep. 
      To stay cool during the night, you might consider sleeping in breathable sheets, keeping a cool glass of water on your nightstand, and wearing lightweight cotton pajamas (if sleeping in your birthday suit feels the most comfortable, by all means!). 

      6. Get sunlight first thing in the morning 
      Vitamin D not only gives you that just-came-back-from-Hawaii glow, but it also does your sleep good. Cacho suggested soaking it in up to 30 minutes within an hour of waking up. “This is the signal our brains need to tell us to be awake and start the day,” she said. Getting morning sun exposure can be as simple as taking your coffee out on your balcony or your dog out for a walk around the neighborhood. “A 15-minute burst of natural light helps regulate key hormones, melatonin and cortisol, for the rest of the day into the evening,” Adams said. She suggested getting direct sunlight sans sunglasses, as it loses its effect when filtered. What’s more, exposure to sunlight is thought to increase the calming and mood-boosting hormone serotonin. I rest my case. 

      Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

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      Struggle With Vacation Bloat? A Dietician Swears By These Tips To Prevent It

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      You’re finally using your well-deserved PTO and getting out of town for a few glorious days of R&R. Your bags are packed, your travel outfit is on fleek (is anyone still saying this?), and your OOO message is set. After the necessary hours of travel, you’ve made it to your destination ready to explore or chill by the pool. Nothing could possibly go wrong—that is, until you encounter an unsettling discomfort in your stomach. Enter: the dreaded travel bloat. 
      Bloating while traveling is common. From dry air on the plane to long hours of staying seated and perhaps taking the phrase “Rosé All Day” a little too seriously, it’s easy for our digestive systems to feel a little off. If you suffer from bloat while traveling, know you’re not alone and there are plenty of ways to beat it. As a dietician, these are my tried-and-true tips to make your next vacation bloat-free. 

      1. Move daily
      One of the biggest culprits of bloat (and other digestive woes) while traveling is staying sedentary. Whether it’s a long plane ride, multiple hours in a car, or lounging on the beach, all of that sitting slows down your digestive tract. It sounds simple, but the easiest way to prevent this is by being intentional about daily movement. During travel, try getting up to stretch and walk around every one to two hours, especially on longer trips. Depending on the type of vacation, you may have movement such as hiking, walking around a new city, or swimming built into your itinerary. But if your vacation is more of a lounge-by-the-water situation, try to find ways to be active, like walking along the beach or doing daily stretches. 

      2. Stay hydrated
      When it comes to beating bloat on vacation, water is your best friend. Travel—especially flying—can cause dehydration, which is why your skin often feels dry or dull after a plane ride or long car trip. To get things moving, sip on water during travel and throughout the day once you’ve reached your destination. Traveling with a water bottle makes it easy to meet your hydration goals, and as an added bonus, it saves money you’d otherwise spend on expensive airport water bottles and is better for the planet.
      If drinking alcohol is part of your vacation plans, wait until you get to your destination to avoid uncomfortable bloat during travel. When you do start drinking your favorite cocktails, try alternating with water between drinks. While drinking alcohol is not a replacement for a good old-fashioned glass of water, you can stay on top of your hydration by adding water to your drinks, ordering spritzers with sparkling water instead of soda, or asking for ice cubes in your wine.

      3. Avoid gum while flying
      Growing up, I was always told to chew gum on a plane to help my ears pop. Although gum- chewing may be helpful for your ears, it isn’t so great for your digestion. When you chew gum, you swallow excess air. This can lead to a buildup of gas in the stomach, causing discomfort. Depending on the type of gum, it also may contain artificial sweeteners or sugar alcohols (particularly sugar-free varieties), which have been reported to have negative effects on digestion. 

      4. Consider a probiotic 
      Probiotics are supplements that contain bacteria to help maintain a healthy gut microbiome. As a dietitian, I always recommend nutrients from food first, but taking a daily probiotic while you’re away can help fill in any nutritional gaps you’re missing from eating differently than you normally do on vacation. When looking for a probiotic, be sure to pick one that is slow-releasing. Otherwise, probiotics can get broken down in the stomach’s acid, meaning the good-for-you bacteria never reaches the large intestine like it’s supposed to. Probiotics labeled “time-release” or “slow-acting” are your best bet.
      If taking a supplement isn’t really your thing, opt for foods that inherently contain good bacteria for your gut. Fermented foods, such as plain yogurt, kefir, sauerkraut, miso, kimchi, and tempeh, are sources of probiotics. On the flip side, prebiotic foods provide food for the gut bacteria itself, which also plays a role in a healthy and happy GI tract. Sources of prebiotic foods include onions, garlic, asparagus, oats, flaxseeds, and apples. 

      5. Eat mindfully 
      I firmly believe that each individual knows what their body needs. While on vacation, tune in to that inner knowledge by eating mindfully. If there’s ever a good time to practice mindful eating, it’s on vacation. Not only are you relaxed (here’s hoping), but you’re also free from work distractions, so you can really focus on your meal and the present moment. Staying relaxed during meals sets your body up for optimal digestion and tuning in to your body gives you a clue of when you’re actually full—a win-win for preventing bloat! 

      6. Plan your food ahead of time when possible
      While on vacation, I love to try new foods and meals that I wouldn’t normally cook at home. Although it’s fun and delicious, I know that certain foods and larger meals can wreak havoc on my digestion. During vacation, be mindful of the foods you are consuming and avoid certain ingredients that you know will cause bloat, gas, or general discomfort. Common culprits of GI distress are cruciferous vegetables, such as broccoli and cauliflower, legumes, and dairy (if lactose intolerant). 
      It may be helpful to pack healthy snacks you enjoy to give your body a sense of normalcy while traveling. Snacks such as nuts, popcorn, dried fruit (look for ones with no added sugar!), and pre-cut veggies that won’t go bad (i.e. carrots) are all nutrient-dense options filled with fiber to also keep your digestion regular.

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      6 Hacks Dua Lipa Does Every Day to Boost Her Mental Health

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      Levitating from the stage in a custom black bodysuit adorned with 120,000 crystals (see Future Nostalgia tour), Dua Lipa certainly knows how to command a room. Sure, she has the help of stage lights, special effects, and her voice, of course, but let’s be real: She could be wearing jeans and a T-shirt and still turn heads.
      Thanks to Vogue’s The Real Dua Lipa story, I got an in-depth, BTS look into the two-time-Grammy-winning, 26-year-old pop star’s life. Behind all the glitz and glamour and fame, Dua (meaning “love” in Albanian) is a staunch advocate for refugee groups, LGBTQ rights, and racial justice. She’s also a yogi, good cook, hugger, fan of star signs, and overall boss (AKA my new girl crush).
      As if we needed more reasons to adore her, she’s been open about her own struggles with mental health. On an episode of The Gurls Talk Podcast with host Adwoa Aboah, Dua shared how she prioritized her well-being during the pandemic. Of course, I took notes. Drawing inspiration from another Vogue piece, I gathered Dua’s six tips on how to care for your mental health from her guest appearance on the podcast. Be warned, you’ll want to be her BFF.  
       

      1. Stay connected with loved ones
      If there’s one takeaway from the past couple of years, it’s the importance of connection. We’re all guilty of putting off calling our moms or reconnecting with our high school besties. But Dua encouraged The Gurls Talk Podcast‘s listeners to make time to connect with their network to foster the feeling of togetherness. She credited group chats and FaceTime workouts with friends to keeping her sane when quarantined (if only I could’ve been a fly on the wall). Now that we’re back to some normalcy, IRL interactions have never felt better or been more valuable for maintaining our mental health (but you still can’t go wrong with picking up the phone, whether we’re in the middle of a pandemic or not). 

      2. Have a journaling routine (that works best for you)
      It’s no secret we’re journaling stans at The Everygirl, and Dua would give us major props for making the practice part of our routines (that practically makes us BFFs, right?).  While writing songs is Dua’s main form of journaling, she suggested writing about your feelings and not being afraid of your thoughts and putting them down on paper (whatever way feels best for you). Whether it’s a diary entry, poem, short essay, or just a few bullet points about how you’re feeling, Dua said journaling really helps bring your mental health A-game. To make it even simpler, she recommended grabbing a piece of paper and scribbling out whatever you’re thinking—it doesn’t have to make sense and you can rip it up after all is said and done. Leave it to Dua Lipa to make journaling even cooler. 
       

      3. Try positive escapism
      Wanting to take a break from challenging emotions (think: a breakup, work pressures, a health scare) is normal. Although temporary, it gives us the chance to disconnect and take our minds off our circumstances so that we can reset and be in a better headspace to handle obstacles. Dua’s form of escapism? You guessed it: music. Sometimes, all we need is a good cry or a solo dance party to our go-to songs to shake things off. But other times, it takes more effort.
      If you could use an actual physical escape to, say, a private island but it isn’t in the budget (if only), plan a weekend getaway or staycation to look forward to. And when future plans just won’t cut it, settle in to a good book, pick up a new hobby, or get lost in a movie or show. While imagining yourself as a Real Housewife (you pick the location) won’t solve your problems, it can provide the space you need to gain perspective and reframe your mindset.

      4. Take a social media hiatus
      We’ve all been down the IG rabbit hole of incessantly scrolling through the filtered and edited lives of friends and influencers—the next thing you know, you’re comparing yourself and your life to theirs. Dua Lipa told Adwoa that there was a point when online criticism kept her from feeling proud of her achievements. “I don’t think I could have done my second record if I hadn’t taken a step back from social media,” she said. “You should always remove yourself from things that have a negative impact on your mental health. Leave any good things that inspire you, excite you, and make it fun.” 
      Taking Dua’s advice, set boundaries around your social media usage. Limit the amount of time you spend on TikTok each day, schedule social media-free days, or take a month-long breather from certain apps. If you need more convincing, consider this: A 2021 study revealed that most participants reported a positive change in mood, reduced anxiety, and improved sleep during and immediately after a break from social media. 

      5. Regularly practice kindness
      Dua’s MO in a nutshell? “Work hard and be nice,” she shared with Adwoa (changing my status to #1 fan). The power of kindness goes beyond making the person on the receiving end feel good (even though that’s good enough!). According to the American Psychological Association, acts of kindness boost happiness and well-being and is even linked to physical health benefits. Even observing or looking back on kind acts have been shown to increase well-being. So smile at every stranger, treat a friend to coffee, or pay others a compliment because you just might start a domino effect. Also, you deserve to show yourself kindness. “Think about what you’re saying to yourself because you talk to yourself the most … Be kind to yourself,” Dua stated. I couldn’t have said it better. 

      6. Give back
      If you’ve ever volunteered for an organization, donated money to a cause you believe in, or used your voice to help others, you’re also doing your mental health good. Beyond contributing to charities (she works closely with UNICEF and UNHCR), Dua swears that supporting your friends and family is not only an important thing to do but is also a wellness hack. Whether it’s as small as sending a positive text message to your gal pal or making dinner for your parents, showing altruism does more than just produce feel-good moments. Research shows that giving back is the closest thing to a magic pill, filling our brains with dopamine, endorphins, and oxytocin. In other words, bring on the happiness!

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      7 Expert Tips To Improve Your Reproductive Health Today

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      Banal as they may be, clichés exist for a reason. My favorite? Life is a journey. And when it comes to reproductive health, the adage rings true. Thankfully, we’re seeing a significant shift in this area of wellness, with supportive resources and professionals carving out a space for women to feel empowered. With more functional medicine and holistic healthcare, we have a lot more power in our hands, encouraging us to take the lead in our own reproductive health. Of course, this also has to be met with an unfortunate dose of reality.
      We’re at a pivotal and terrifying moment in our country’s history as it relates to women’s health. We still have a desperate need for communities where women can feel comfortable pursuing the best care possible. In other words? The call to prioritize our individual health and focus on reproductive health has never been more important. To know how we can best prioritize our reproductive health ASAP (like, today), I spoke with a range of health professionals for their best tips you can start practicing today, regardless of your family planning, future goals, or age. A brief disclosure: The purpose of these expert-backed tips is to inspire you to pursue the healthcare, future, and life that is truly for you. With that, here are expert-backed tips you can do today to improve your reproductive health.

      1. Educate yourself
      According to Jess Ford, an LA-based full spectrum doula, education is the #1 thing we can do to improve our reproductive health. “For a long time, women haven’t been the priority in the healthcare system, so knowing all your options is key,” she said. Educating yourself is a common theme the experts I talked to all agreed with. Why? Education allows women to hold autonomy over our bodies and how we choose to exist in them. 
      Ford has many go-to’s for trusted, accessible information. For one, Dr. Aviva Romm, author of Hormone Intelligence offers a combination of natural medicine with a Western approach, specifically for women. Ford also recommends companies like Loom (a sexual and reproductive health education platform) and Tia (a holistic healthcare experience designed specifically for women) for accessible information and support.

      2. Focus on diet
      Food can influence essentially every part of our health—from our energy levels to our sex lives—and the experts I spoke with were adamant to put what you eat at the top of your “prioritize now!” lists. “Food is a prime determinant of the health of both the egg and sperm, supports detoxification, and can help improve mental health,” explained Ami Chokshi, a fertility & IVF health coach (just to name a few benefits!). 
      But restrictive eating is never the answer. Instead, Sarah Bradford, the founder of LUNA Mother Co. and core rehabilitation specialist, says a few simple lifestyle changes are best. “Start by focusing on eating a high-fiber, whole foods-based diet, limiting caffeine and alcohol, quitting smoking (if applicable), and getting around 150 minutes of moderate exercise per week.” She also recommended eating at regular intervals (every 2-3 hours) to help regulate blood sugar and hormone levels.

      3. Work with your doctor to have a birth control or safe sex plan that’s best for your body 
      Birth control is a complicated topic, but you should find a doctor who will work with your preferences, body, and goals to find an option that’s best for you if pregnancy prevention is one of your current (or permanent) goals. “When I was growing up, I was only told there was one option, and we weren’t educated about the side effects. For me, this is why education is power,” Ford said.
      Dr. Janine Mahon, a doctor of Chinese Medicine, recommended tracking ovulation, learning more about your cycle, and paying attention to how you feel throughout the month (in addition to the birth control method you find is right for you). When you know your body (thanks to tracking your cycle and fertility awareness methods), you’ll learn when to take extra precautions during sex if pregnancy prevention is part of your goals. Bottom line: The birth control method that’s right for your best friend (or even your gynecologist!) may not be right for you. Work with your doctor to know all of your options, and form a safe sex plan that’s best for your body, future goals, and lifestyle.

      4. Reduce pollutants
      Thankfully, we’re collectively becoming more aware of the toll that toxins and pollutants can take, particularly as it relates to reproductive health. Chokshi especially emphasized the importance of limiting your exposure to toxins to protect hormonal health. To start, reflect on the products you use to clean your home, swap skincare and makeup products for cleaner alternatives, and select a few aesthetically-pleasing (and air-purifying) plant pals to keep you protected. Oh, and the positive impact (both for health and the environment!) of replacing plastic containers with glass shouldn’t be overlooked.

      5. Limit stress
      Chronic stress has long been cited for its negative effects on our body, brain, and emotional well-being. But in this age of harrowing headlines and never-ending to-do lists, it’s imperative that we give our mental health the attention (and love) it deserves. Incorporate accessible habits that help reduce stress in your life. For me, this looks like consistent, joyful movement, pouring into my favorite hobbies, and shifting the focus from productivity to simply soaking up the joy of being a living, breathing human. Find what works for you and run with it.

      6. Take care of your mental state when going through a difficult time with your reproductive health
      Reproductive health challenges can be extremely emotional and intense, so the important part is seeking help (from a trusted loved one or going to therapy) and prioritizing your emotional wellbeing, whatever that looks like to you. “One of the most important things you can do when going through any reproductive health struggle is to shift from self-blame to self-compassion,” suggested Dr. Michaela Bucchianeri, a licensed psychologist and anxiety coach. “Instead of viewing your body as an enemy, try to remind yourself it’s doing the best it can in this moment.” Bucchianeri recommends building a mindfulness practice and limiting social media activity to support your wellbeing and avoid comparison. 

      7. Remember that you deserve care
      Always know that there are loved ones who want to support and comfort you. Seek out a few close friends or family members who you trust to provide unconditional love, and seek professional support through therapy or support groups if you’re struggling. Bucchianeri also suggests find a community of folks going through similar challenges to you, whether it’s related to fertility, endometriosis, etc. Even if you feel like the world is telling you otherwise, know that you deserve optimal wellness and healthcare, and you also deserve support, love, and help. 

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      Crunches Are the Go-To Ab Workout—But Are They Actually Bad for You?

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      Ah, the coveted “crunch.” When it comes to abdominal exercises, crunches are probably the first that come to mind, and understandably so. It has long been hailed as the gateway to the kingdom of six-pack abs: Do enough crunches and you will be sure to develop abs as strong and Herculean as, well, the Greek hero himself. If you’re anything like me, you’ve believed in this promise and put in countless hours of doing crunches throughout your life. Also like me, if you wondered why you were starting to struggle with lower back pain, then what I’m about to tell you could be life-changing: Crunches might be hurting you more than they are helping you and it might be time for a change.

      What’s the problem with crunches?
      I spoke to two experts on the subject and they both made the argument that while crunches aren’t inherently “bad” and do strengthen your abdominal muscles (and might even lead to that good ol’ fashioned six-pack), they are really only engaging the top layer of your core. When the upper abdominal layer (AKA your rectus abdominis) is all that’s activated, the deeper layer (the transverse abdominis) is left in the lurch. “The six-pack, rectus abdominis, is part of your core unit but it’s not the whole story,” said Jesse Truelove, a personal trainer and the program director and coach for both the Birth Recovery Center and Move Your Bump apps. “A lot of times, people who are six-pack dominant also have overactive back muscles or chronic back pain.”
      When your transverse abs are left unattended, your core strength is seriously hindered. “This can lead to a decrease in core stability and integrity and actually contribute to core injury and dysfunction, such as back pain and diastasis recti (separated ab muscles),” said Leah Keller, founder and COO of the Every Mother workout app. We typically only hear about diastisis recti in pregnancy circles, and even then, it’s not widely discussed. It’s more commonly related to pregnancy because pressure from a growing baby bump can draw the abs apart. “In these cases, performing crunches can create excessive intra-abdominal pressure downward into the pelvic floor and lower abdominals,” Truelove explained.
      Bottom line: If you’re pregnant or postpartum, talk to your doctor about what exercises are healthiest for you. For anyone, know that crunches are not the end-all-be-all for total core strength and might even be doing you harm if you’re not focusing on total core strength. 

      Should we avoid crunches altogether?
      As these experts say, crunches are not inherently bad for you and therefore do not need to be avoided altogether (unless your doctor, trainer, etc. have advised you to stay away). Instead, it’s about not relying on crunches and instead building strength in deeper layers of the core for optimal core health (beyond just what a six-pack could show). So don’t feel like you have to give it up if you love a good crunch series as long as you’re also focusing on the transverse abdominis (or the deeper layer that crunches do not work). 
      “The TVA is a muscle group that acts like a corset around your body,” Truelove explained. “It is the deepest layer of your core unit and one of your greatest spinal stabilizers.” If you can strengthen this part of your core, your back, lower abs, and pelvic floor will benefit.“When we engage the transverse abdominis, we elicit a natural co-contraction of deep core muscles, including the pelvic floor, the lumbar multifidus, the diaphragm, and the quadratus lumborum,” Keller agreed. That sounds way better than a six-pack, no?

      How should we start working the transverse abdominis?
      This is where a little guidance goes a long way, at least in the beginning. Sure, you could type “transverse abs” into YouTube and browse the exercises that populate, but if you’re already suffering from back pain, ab separation, or pelvic floor issues, I’d highly recommend working one-on-one with an expert (just a few sessions can make a difference). They can help you learn to recognize what it feels like to engage your transverse muscles and offer appropriate exercises that cater to your specific needs. 
      I personally found a lot of value in workout apps like Keller’s Every Mother and Truelove’s Move Your Bump. They are geared toward folks who are or plan to be pregnant, but I think they’re excellent tools for anyone who wants to learn to engage those deep abdominal muscles. “The general public would benefit greatly from becoming more in-tune with their deep core and pelvic floor rather than opting for thousands of reps of traditional core exercises,” Truelove said. I wholeheartedly agree. 
      In fact, I started using the Every Mother app in an attempt to treat my lower back pain long before planning to get pregnant. And I noticed a real difference when I did the exercises regularly. My back pain lessened and, while I wasn’t exactly developing a six-pack, my abs did start to look flatter—a result of pulling my abs up and in rather than pushing out. I also noticed it was easier to maintain better posture throughout the day as my TVA got stronger. I continued to use the app when I eventually did get pregnant, and guess what? I never developed diastasis recti. On top of that, after having my baby, my abs seemed to heal way faster than projected.

      How do you know if you’re actually engaging the right muscles?
      Unlike the upper abs, feeling your transverse abs engage isn’t super intuitive (and you don’t want to do a bunch of exercises ineffectively). Thankfully, there are a couple of tricks that can help you decipher whether these abs are firing. Keller suggested a step-by-step approach: “Exhale on engagement to safely manage intra-abdominal pressure to protect the back, core, and pelvic floor; think about squeezing and lifting both the navel and the pelvic floor ‘up and in’ while exhaling; and avoid any movement or flexion that bulges the abdominal wall forward, which can compromise the integrity of the abdominal wall and lead to injury.” 
      I personally like to envision an upside-down triangle connecting the pubic bone to the two hip bones. When exhaling, as Keller suggested, imagine squeezing the triangle points together. This helps me naturally draw up and in. Truelove explained it as a flattening sensation of the abdominal wall rather than pushing out. Of course, working with a specialist in person is the most effective way to determine where you’re at and whether or not you’re effectively engaging those deep muscles.

      What should you do instead of crunches?
      Keller suggested swapping the crunches out for a modified plank with knees on the floor. “In that position, pulse your belly toward the spine in a slow, controlled rhythm that coordinates each exhalation with a tighter squeeze of the core and each shallow inhalation with a gentle, partial release,” she explained. You can also try exercises like dead bug, cat cow, or Pilates 100. No matter what exercise you choose, Keller emphasized that it’s important to rest when you feel fatigued to ensure you don’t lose control of your core activation. 
      If you don’t want to quit your tried-and-true crunches, Truelove recommended approaching them with more mindful awareness. “Belly pooching outward, pressure in the pelvic floor, leaking, back pain, etc. are all signs that your core is not tolerating the load and it’s time to modify.” If you find that’s the case, she suggested slowing down and reducing the range of motion until your body can handle the pressure of the crunch. “Your belly should be able to remain even and flat when you do your crunch or any abdominal exercise.”
      At the end of the day, your body is yours and you get to choose whatever exercises feel best for you. If crunches are your thing, get after it! But you don’t have to stick with something just because it’s popular. The more tools you have in your toolkit, the more confident you can be in your choices. Knowledge is power, as they say—and in this case, that power is physical.

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      Balancing Your Blood Sugar Is Key to Optimal Health—Here’s What You Need To Know

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      You’ve probably heard about blood sugar at your doctor’s office, but do you really know what it means and how it impacts your health? With an abundance of sugar alongside ultra-processed foods and a distressing lack of fruits and veggies, the truth is that most of us could afford to be a little more aware of our blood sugar levels.
      Why? According to Jessie Inchauspé, biochemist and author of Glucose Revolution, imbalanced glucose can lead to fatigue, cravings that know no bounds, acne, out-of-balance hormones, wrinkles, and the like—you know, all the fun stuff. But while food certainly has an influence on our blood sugar levels, the larger picture looks a bit more complex. So drop your Dunkin’ habit (or DIY your brew with a sprinkle of cinnamon) and get to scrolling—here’s everything you need to know about balancing your blood sugar to feel your best.

      In this article

      What is glucose?
      Before we get to thinking that glucose (or blood sugar) is the root of all bodily evil, let’s take a step back. Glucose is not bad—it’s actually necessary. “Blood sugar is a type of sugar that circulates in the blood,” explained Dr. Hector Perez, a board-certified general and bariatric surgeon and chief surgeon at Bariatric Journal. “It is the primary energy source for the body’s cells and is transported through the bloodstream. The hormone insulin regulates blood sugar levels by helping move glucose from the bloodstream into cells.” But here’s the cliffhanger: It’s necessary to have enough glucose, but when we have too much, it can be harmful. So when it comes to blood sugar, it’s all about balance. 

      What does balanced blood sugar really mean?
      First off, let’s make something clear. Your body’s natural inclination to break down and process digestible carbohydrates into glucose that’ll later be used for energy will cause glucose levels to rise. This is perfectly normal. Insulin is released, your cells use glucose to generate energy, and—like clockwork—glucose levels return to normal. Order restored. But sharp rises and falls in our glucose levels can send things south. You’ve likely heard of “glucose spikes” (sugar highs, sugar crashes, etc.). This is when your blood sugar skyrockets, and the body overcompensates by sending too much insulin into the bloodstream: the proverbial high, the dreaded crash. Dizziness, brain fog, stress, headache, exhaustion, and hanger—among many other symptoms—can ensue.
      On the flip side, “When blood sugar is balanced, the body is better able to access stored energy, leading to improved mental clarity, energy levels, and mood,” Dr. Perez explained. Our bodies speak to us constantly, sending us signals pointing to the ways we can care for ourselves better, and we won’t start feeling better (or feeling our best) if we don’t start listening.
      “It’s about taking note of how our body actually feels,” agreed Dr. Janine Mahon, a doctor of Chinese Medicine. “When we eat something sweet, while it feels good in the moment and may fill an emotional need, we might feel a little depleted after. But you always have the opportunity to get curious, to question how your body and mind feel, and to begin again.” Trust yourself, proceed with confidence, and reap the benefits of a blood sugar-balancing lifestyle. If you’re unsure about the state of your blood sugar levels, often experience symptoms of imbalanced blood sugar levels, or just want to learn more about your body, consult your doctor. 

      Foods to help balance blood sugar levels
      To provide further insight into understanding how diet impacts blood sugar and harness that knowledge to *actually* feel better, I tapped Dr. Mahon. The good news is that widely held wisdom continues to ring true, and it doesn’t have to be that complicated: Eat whole-food sources of fiber, protein, and fats. “Eat a whole foods diet so that there isn’t excess blood sugar running through the body,” she suggested. Dr. Mahon’s favorites are nuts, eggs, legumes, beans, and fish.
      Dr. Perez emphasized the importance of eating a diet that includes plenty of low-glycemic foods. In other words, focus on high-fiber fruits, veggies, and legumes, so if your overnight oats game is strong, keep doing what you’re doing. Fiber is known to slow our body’s digestion of carbohydrates and sugar absorption, resulting in a gradual increase in blood sugar following a meal or snack (as opposed to spikes and crashes). When you are having a meal or snack high in simple carbohydrates, try adding in high-fiber foods with every meal, like ordering veggies on your pizza or fruit with a dessert, to help the body slow its digestion of the carbohydrates.
      Consuming enough healthy fats and protein is key too. For fats, opt for whole-food picks like avocado and nuts (or the TikTok-favorite olive oil shot!). For satisfying protein, go for Greek yogurt, cottage cheese, eggs, and lean meats to stay satisfied and keep your hunger levels steady. Lastly, a bonus tip to try for yourself: In Glucose Revolution, Inchauspé writes that sipping on a vinegar-based drink (like a tablespoon of apple cider vinegar mixed into a large glass of water) before eating sugar might mitigate the effects of the resulting glucose spike. As with any wellness rec or change to your diet and routine, consult your doctor and be your own guinea pig to identify how your body feels.

      Lifestyle habits to help balance blood sugar
      Be intentional about how you eat
      With those foods now in your pantry and fridge, it’s also important to know that it’s not only what you eat but also how you eat that matters. Food order counts, folks! Inchauspé recommended starting with fiber first (veggies, legumes, etc.), protein and fat second, and starches and sugars last. In fact, a Cornell University study done in 2015 found that by following this order, your overall glucose spike can be reduced by 73%. If following a specific order feels confusing or restrictive (because food is meant to be enjoyed and eating is meant to be intuitive), just remember this: Have a balanced meal full of veggies or fruit, protein, and healthy fats before indulging your sweet tooth or opting for a tasty dinner roll when possible. In other words, no, you do not need to cut out your favorite foods. Instead, be mindful of more balance in your meals by ordering a side of eggs and avocado with the french toast and have a fiber-filled salad before your favorite pasta dish.

      Exercise (the right way)
      Exercise is another great way to keep blood sugar levels in check. Dr. Perez always recommends exercise as an effective way to keep blood sugar levels balanced. “Exercise helps increase insulin sensitivity, which can help the body regulate blood sugar levels better,” she explained. “It can also reduce stress levels, which can positively impact blood sugar levels.” As for movement that lowers your blood sugar, the general rule applies: The best form of exercise is the one you’ll actually do (and do consistently). Dr. Mahon loves gentle workouts, such as walking, yoga, swimming, and qi gong to ensure you’re not depleting the body of energy. 

      Get more sleep
      The amount of time and the quality of our sleep have a significant impact on nearly every aspect of our lives and health—glucose levels included. According to the Sleep Foundation, our circadian rhythm naturally raises blood sugar levels, both at night and whenever we sleep. When we get a good night’s rest (re: restorative, rejuvenating sleep), we’re actively lowering unhealthy glucose levels. On the other hand, poor sleep or a lack of sleep is considered a risk factor for increased blood sugar. Find the nighttime routine that helps you snooze best, and follow and repeat daily.
       

      This article is intended to provide inspiration to help you reach your health goals, not as treatment for a medical condition. Please consult a doctor before beginning any treatments, supplements, or product routines. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

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      New to Journaling? Here Are Prompts, Hacks, and Everything You Need To Know About Fitting It In to Your Routine

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      Until recently, my journal and I were nothing more than acquaintances who would give an obligatory nod or “hello” when we happened to cross paths. It would go from sitting on my desk to my nightstand to the kitchen countertop (my attempt to see if its location would make a difference), always staring back at me, nagging at me to fill its pages. When I did put pen to paper, it was often out of guilt and my entries were surface level and not consistent by any means. But that all changed when I learned (and wrote) about manifestation journaling. Now it’s the anchor to my day—a part of my daily routine to ground me and work through any anxiety.  
      For me, buying a shiny new journal helps reignite my journaling habit when it starts to feel mundane. After all, it’s a blank canvas with endless possibilities. But if you’re new to journaling, it can be daunting and leave you asking, “Where do I start?” and “What do I write about?” The good news is that there’s no right or wrong way to journal. Finding what works best for you to start and stick with the practice on a regular basis is all it takes. Keep reading for a beginner’s guide to journaling. Welcome to Journaling 101. You’re going to want to take notes. 

      In this article

      How to start
      1. Determine your “why”
      ICYMI, journaling is having a renaissance, and for good reason. From alleviating stress to managing anxiety, I’d be hard-pressed to find someone who has tried it and would not recommend it for its many benefits and uses. Maybe you’re on the hunt for a new creative outlet or looking to switch up your self-care routine. Or perhaps you need a resource to work through limiting thoughts or explore your feelings. Knowing why you’re jumping on the journaling train will help motivate you and stay committed to it. And once you’ve dialed in your purpose, your journaling experience will have a much more clear path. 

      2. Choose your vehicle 
      There’s something about the power of writing by hand that helps us learn and retain facts, process emotions, and hold ourselves accountable to achieving our goals. That said, there’s no rule that says a journal has to be in the form of a notebook. Let’s be real: We all live on our laptops and phones and could type and text our thoughts in our sleep. In other words, if using a digital medium, like a journaling app, Google Docs, or the recording feature on your phone, is more convenient and effective for your writing practice, go with it. If using a pen and paper is your choice, find a prompted journal or a pretty blank journal you’d want to see out on your desk. Bottom line: Pick a means of journaling that you find most conducive for you and your lifestyle.

      What to journal
      Throw out any preconceived notions that what you write has to sound good—let alone be profound—and check your inner critic at the door (she’s not welcomed here!). Just put your chosen pen in hand, turn your editing mode off, and let the thoughts flow. And remember, journaling is a personal journey free of judgments. Easier said than done, right? Here are five prompts to help get you started, along with five types of journaling methods they go hand-in-hand with:

      1. Gratitude journaling: “What are three things you’re grateful for today?”
      It’s no surprise that expressing gratitude has been shown to heighten overall well-being, and gratitude journaling is an easy and effective way to make it part of your daily regimen. Don’t overthink it: Jot down the first three things that come to mind, no matter how seemingly trivial they may be. It can be the matcha latte you treated yourself to, your partner for surprising you with flowers just ’cause, the stranger at the grocery store who paid you a compliment, or your dog who never left your side when you were in bed all day with a cold. 

      2. Future-self journaling: “In five years, I am…”
      Do you ever find yourself daydreaming about what your future holds? Whether or not you realized it, you were connecting to your future self. Reflecting on who you are today while setting goals to become the best version of yourself is the foundation of future-self journaling. When taking note of your life five years from now, be realistic about who you would be and what you would achieve. What are you doing? What are you wearing? Where are you? Who are you with? To get you one step closer to becoming your future self, start showing up as the person you envision today.

      3. Manifestation journaling: “What is no longer serving you?”
      Whether we intend to or not, we hold onto people, possessions, places, circumstances, thoughts, or behaviors (I could go on and on) that can be getting in the way of us reaching our goals. By putting down what’s no longer serving you on a page, you’re identifying areas of your life that are draining your energy, making a conscious decision to let them go, and releasing their hold on you and your life. When you actively let go of your attachments, you make room for new relationships, opportunities, and beliefs that provide value to you and that are aligned with what you want to manifest. 

      4. Bullet journaling: “List actions or habits you can start committing to next month for a happier and fuller life”
      One of the best parts of journaling is that it’s a personal experience and you can make it what you want. Bullet journaling takes it to another level—the sky is the limit. Whether it’s daily habits, financial goals, body positive affirmations, people you want to connect with, meal planning, sleep, or mood, your journal is for tracking what’s important to you and you alone. So if it’s working out four times a week that you want to crush in June (anyone else in an exercise funk?), commit it to paper. Writing down your desired habit will not only help you follow your progress but also keep you accountable. 

      5. Mood journaling: “What are you feeling and why?”
      Being in touch with your emotions is a powerful attribute to be proud of. Enter: mood journaling. When you name and make note of your emotions (i.e. angry, sad, happy, or a mixed bag), you identify your feelings, give yourself space to process them, and either embrace them or devise a plan for how to manage them. Trying to understand where your emotions stem from requires you to look inward and be honest with yourself. Not every negative emotion is going to need or have a solution, but writing it out can help you realize productive ways to respond to it that you can add to your arsenal. 

      How to make it a habit
      Every year, we make resolutions and are reminded that sticking to them requires repetition. According to a study in the European Journal of Social Psychology, it takes on average 66 days to solidify a new habit. With that in mind, consider writing entries regularly, whether that’s every day, every other day, or once a week. As for what time of day is best to sit down and journal? That’s for you to experiment with and decide. Try putting your thoughts down on paper first thing in the morning for a few days. If that doesn’t feel right, crack open your journal at night or any time you feel compelled to.
      Whatever consistency or time of day you set, create a goal for your journal routine that you can realistically keep up with. But don’t beat yourself up if you miss a few days or weeks (life happens). And if sticking to a strict schedule makes journaling feel like just another task to add to your already long list of to-dos, write when you feel excited or have nagging thoughts instead. Journaling should not feel forced or like a burden. 

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      Tired of Feeling Tired? Here Are 10 Ways To Get Better Sleep by Tomorrow

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      One thing is true: I love to sleep. I mean, who doesn’t? It’s the new self-care. But when I am on a streak of not sleeping well, I truly start to despise bedtime because I assume it’s going to result in waking up frequently, tossing and turning, and ultimately, not being as bright-eyed and bushy-tailed as I want to be in the morning. Read: waking up puffy and irritable. Sadly, no ice roller I’ve tried has been able to fix week-long sleep-deprived face swelling, so I’ve made it my mission to do my research on how to wake up more well-rested, which has resulted in me trying some popular tips for getting better sleep. Just like anything, some worked and some definitely didn’t, so I am sharing the 10 ways that actually work and can help you get better sleep by tomorrow.

      1. Take CBD before bed
      You know how much we love CBD for anxiety, productivity, and mood, but we also love how effective it is during bedtime. According to Equilibria, our go-to source for high-quality CBD products, “CBD works with the endocannabinoid system (ECS) to support homeostasis, which in turn may balance other areas of your well-being, such as maintaining healthy sleep and wake cycles.” Simply put, it can help you feel calmer and at ease when you are winding down, which in turn can result in better sleep.
      Equilibria’s Sleep Gummies are our favorite because they are formulated with their high-quality CBD along with CBN and a botanical blend of chamomile and L-theanine, which help women combat restlessness and unwelcome thoughts at night. Talk about a total game changer. Try them out for yourself and use code THEEVERYGIRL for 20% off your first order at Equilibria!

      Equilibria
      Sleep Gummies
      Sleep Gummies are formulated with CBD, CBN, chamomile, and L-theanine, so falling asleep and staying asleep are easier.
      Use code THEEVERYGIRL for 20% off your first order at Equilibria!

      2. Incorporate breathwork or meditation
      Do you feel like your mind is always racing when your head hits the pillow? You’re not alone. The stress of the day is hard to shake off sometimes! One effective way to relax your mind and body before bed (or really at any time of the day) is by incorporating breathing exercises and/or meditation. According to the Sleep Foundation, research shows that meditation and breathwork “can help improve insomnia, and may even improve sleep quality.” Not sure where to start? Download an app! There are so many options that you can try depending on which method you are most interested in.

      Guided Breathing App
      The Breathwrk app is the #1 breathing app with more than 1 million users worldwide. They offer guided breathing exercises for falling asleep, easing anxiety, and waking up.

      Mindful Meditation App
      Headspace offers meditations for sleep, stress, and mindfulness. With over 70 million members and 600k+ reviews, it’s one of the best.

      3. Exercise during the day 
      I know what you’re thinking: Do I have to? But hear me out. The good news here is that you don’t have to run a marathon in the name of getting a good night of rest. Even engaging in just 30 minutes of aerobic activity throughout the day can lead to more slow-wave sleep (read: deep sleep) during the night and can help you decompress so that when it’s time for bed, you’ll have an easier time falling asleep. So roll out that yoga mat, get those steps in, or pick up a light set of weights—you’ll thank me tomorrow morning.

      4. Lower your body temperature
      I despise being cold—like I get straight-up cranky if I am chilly—but I can’t deny that I feel like I get a better night’s sleep when I am a little colder. Sleep Advisor’s Thermoregulation Guide breaks down how body temperature regulation works while we are sleeping and sheds light on how a drop in body temperature can help you fall asleep faster and improve the quality of your REM sleep. To reap the benefits of this, turn your thermostat down to 65 degrees before you start winding down or invest in bedding that has cooling technology.

      Brooklinen
      Cooling Bedding Bundle
      Percale sheets make your whole bed feel like “the cool side of your pillow,” according to Brooklinen. *Adds to cart*

      5. Swap screen time with reading
      I have to admit something I am not proud of: I am #guilty of scrolling through my Instagram feed or watching episodes of Schitt’s Creek until the moment I close my eyes. But honestly, most of us are. We have all heard about the negative effects of blue light, but one of the major reasons to limit screen time (especially before bed) is because of the effect that it has on our production of melatonin. With that said, the National Sleep Foundation recommends avoiding electronics in the hours leading up to bedtime.
      Instead, try picking up a book and lulling yourself to sleep with a light read. If you’re antsy before bed or not ready for sleep, reading can help promote a more relaxed and peaceful state of mind. In a 2021 online study, reading before bed was linked to improved sleep quality, which is a good argument to swap screen time for reading. Here are some light reads that our team has been loving lately:

      Taylor Jenkins Reid
      The Seven Husbands of Evelyn Hugo
      This one is an editor favorite for multiple reasons, but our Branded Content Editor Ashley loved reading this one before bed. The story is glamorous, characters are complex, and chapters are short, which makes it a great read to escape into and put down once the Zzzz’s take over.

      Emily Henry
      People We Meet on Vacation
      A lot of our team members hold this read close to their hearts and for good reason. This friends-to-lovers romance serves up all of the escapism and wanderlust our hearts desire but is low stakes enough that it won’t keep us up until 2 a.m. with nail-biting cliffhangers.

      6. Avoid eating late at night
      While the idea of a late-night snack can be overwhelmingly tempting, according to Alexis Supan, a registered dietitian from the Cleveland Clinic, eating late at night goes directly against our body’s circadian rhythm. “It’s best to stop eating about three hours before going to bed,” she noted. “That allows plenty of time for your body to digest the last food you ate so it won’t disrupt your sleep but leaves a small enough window before sleep that you won’t go to bed feeling hungry.” This way, while we’re getting into sleep mode, our digestive system can rest along with the rest of our mind and body.

      7. Use blue light-blocking glasses
      If avoiding screens at night isn’t always an option for you because you study or work late (or you like to read on a Kindle), make sure that you utilize nighttime mode and/or wear blue light-blocking glasses. On most devices, you can adjust your display settings to make your screen a yellowish tone, which is much easier on your eyes and has little to no effect on your circadian rhythm. I actually have the nighttime mode set to be on all day on both my computer and my phone, and I wear blue light-blocking glasses daily. I highly, highly recommend doing both!

      8. Limit caffeine consumption
      I know what you’re thinking, but hear me out: You can do this. I am not saying give up your coffee and tea altogether (I would never do that to you), but I am suggesting that limiting your caffeine intake can improve your sleep. Caffeine can have a disruptive effect on your sleep and reduce your total sleep time, according to the American Academy of Sleep Medicine, so it is recommended to avoid caffeine during the second half of the day. Opt for caffeine-free tea or decaf coffee if you want to sip on something but still want to feel well-rested, and reach for a sleepy tea at night.

      Celestial Seasonings
      Sleep Tea
      There are so many sleepy teas at grocery stores and online, but this is one of my favorites. If you like mint, you will love this organic tea with melatonin.

      9. Limit naps throughout the day
      Listen, I love a good nap as much as the next gal, but the reality is that when midday snoozes are prolonged or frequent, it can have a negative impact on nighttime sleep. The next time you find yourself fighting that middle-of-the-day, post-lunchtime slump, try resisting the urge to snuggle up and escape the daytime by drinking an ice-cold glass of water, doing a light workout, getting some sunlight by going outside, or using a light therapy lamp.

      10. Maximize your sleep environment
      If there’s one area that you have the most control over when it comes to getting better sleep, it’s maximizing the environment that you’re snoozing in. According to the CDC, a “good” sleep environment is one that is dark, cool, comfortable, and quiet. And while you can’t always control street lamp placement outside of your bedroom window or a train that might pass in the night, you can make adjustments to your space to make it a sleep oasis. Consider getting your hands on a sleep mask or blackout curtains to promote darkness and a noise machine or earplugs to keep things quiet. We promise: You’ll never regret investing in your sleep space.

      Blackout Curtains
      Our nurse-turned-editor swears by blackout curtains for the deepest sleep of all time, ever. When she used to work nights as an emergency nurse, these curtains were such a life saver for making even the brightest of days feel like nighttime.

      3-Pack of Sleep Masks
      Because you can’t always have blackout curtains on the go, these lightweight sleep masks are the perfect solution for blocking out light when you’re traveling or away from home. Kept awake by the glow of the microwave light? Couldn’t be us.

      White Noise Machine
      If you’re trying to drown out external noises that might wake you from sleep (we’re looking at you, middle-of-the-night choo-choo-train), then you absolutely need a white noise machine in your life. This one from Marpac is a tried-and-true team favorite and is also portable so you can take it with you wherever you go.

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      This post contains a sponsored inclusion of Equilibria, but all of the opinions within are those of The Everygirl editorial board. More