Coffee replacements that make you feel good

So you’re thinking about cutting down your coffee intake, huh? Whether you’re making this choice due to the negative side effects of caffeine, your dislike of coffee’s flavor, your desire to save money, or your realization that you’ve developed a slight addiction to those morning espresso shots, you’ll be pleased to discover there are tons of coffee replacements that can give you the energy you need to stay productive all day.

While you’ve undoubtedly heard about the many benefits of coffee, you might be disillusioned by your inability to fall asleep at night or that shakiness you get when you drink too much (or not enough) coffee.

If you’re accustomed to drinking more than a couple cups of coffee per day, you may have increased health risks, including increased risk of heart disease for those with hypertension as well as increased anxiety and depression.

Even if you’re not ready to give up coffee completely, you can consider substituting some of these alternatives for that late afternoon cup of coffee you feel like you can’t finish the workday without. Having a moderate intake of caffeine is much healthier than relying on multiple cups of coffee a day.

Many of these alternatives still contain caffeine, but none of them have as much as coffee. Several on this list are completely caffeine-free. Keep in mind that any beverages containing milk can be made with non-dairy substitutes.

1. Chicory coffee

This caffeine-free option is made from chicory root and tastes very similar to coffee. It could be the perfect alternative for you if you love the taste of coffee but hate the side effects of all that caffeine. Chicory contains inulin, which is a fiber that promotes the growth of healthy gut bacteria, giving you the additional benefit of better digestion.

2. Rooibos

Rooibos is a delicious caffeine-free tea originally from South Africa. It’s full of healthy antioxidants and doesn’t contain potentially harmful tannin antioxidants like coffee and other teas do. If you don’t know what to do with your espresso machine now that you’ve stopped drinking coffee, you can actually use it to make red espresso, which comes from rooibos.

3. Golden milk

This warm and comforting beverage is completely caffeine-free. It’s perfect for cold mornings when you need something warm in your system. Golden milk is essentially heated milk combined with a variety of spices, including ginger, cinnamon, turmeric, and black pepper. It’s easy to make at home, and it’s much more affordable than coffee.

4. Kombucha

You’ve undoubtedly heard of or even tasted kombucha, but did you know it can increase your energy? Because it contains L-theanine, it offers a more balanced burst of energy than coffee does. Kombucha is almost entirely free of caffeine. It also includes healthy probiotic bacteria that aid with digestion. You might be tempted to make your own kombucha, but health experts recommend buying it instead due to the contamination risks of home brewing.

5. Chai tea

This black tea has less caffeine than coffee, but still gives you a caffeine boost when you need it. Studies show that black tea can improve mental focus and alertness. Chai tea is full of flavor, and you can even add milk to make it a latte. If you’re giving up coffee but still want an option you can easily find when meeting up with friends at the local coffee shop, this could be a great choice for you.

6. Chocolate milk

You may feel like you’re returning to your childhood with this one, but chocolate milk is a healthy, delicious coffee alternative that offers a little caffeine to wake you up. It’s a great way to satisfy your sweet tooth if you’re used to drinking sugary coffee drinks. Plus, companies like Slate Milk make high-protein, low-sugar, lactose-free adult versions of this childhood favorite.

7. Dandelion root coffee

Although it might seem a little weird to make coffee out of dandelion roots, it’s actually quite nutritious and energizing. You might appreciate that it tastes like coffee without the bitterness or the caffeine. It’s also super quick to make, which is perfect for late sleepers and non-morning people. Don’t forget to make a wish before you blow on your dandelion root coffee!

8. Probiotic shots

Looking for something that will really wake you up? Try taking a probiotic shot–full of organic juices, superfoods, and, of course, probiotics. Trust me, it will look great on your Instagram story. Keep in mind that some probiotic shots may contain caffeine, depending on the ingredients. Check out So Good So You and Pressed Juices to find a probiotic shot you love.

9. Beet juice

Okay, I know beet juice sounds gross…but just hear me out. Beets are great caffeine-free stamina builders that also support heart health, inflammation reduction, and muscle recovery. And you don’t have to drink straight-up beet juice to get the benefits. You can try Blume’s Beetroot Blend for a delicious (and lovely) latte replacement.

10. Brewed cacao

One more for the chocolate lovers out there. Not to be confused with cocoa, brewed cacao is like hot chocolate for adults. It’s incredibly healthy, and it contains theobromine, a stimulant that boosts your energy and lasts much longer than caffeine. Full of antioxidants, brewed cacao is a delicious way to get the energy you need.

11. Hapbee

Don’t have time to mix a cup of your favorite coffee alternative? Hapbee is the best way to get the energy you need with zero side effects and zero inconvenience. Just put the device around your neck and choose which signal you want to play. Our most popular productivity signals are Focus, Alert, and our newest signal, Boost.

Using the powerful energetic effects of theobromine, Boost gives you a burst of energy when you need it the most. If you’re staying up late at the office or in the library, Boost is the perfect way to increase your productivity without letting your sleep quality suffer. Order Hapbee today and see what it can do for you!

What stage of sleep do you dream?

Do you ever wake up to the sound of your alarm and then press snooze so you can go back to dreaming that wonderful dream? Or do you often wake up in a cold sweat, haunted by the nightmares that seem completely real? Or maybe you’re one of those people who never really remember their dreams…and you wonder what’s wrong with you.

Dreams have been an intriguing mystery to humans ever since we started walking the planet. Many have tried to offer an explanation, but few theories seem believable. I mean, come on, Freud, we don’t all have an Oedipus complex.

Surprisingly, even modern science hasn’t given us a lot when it comes to understanding the reason we dream or what our dreams could mean. But there are some studies that have shed some light on the subject, if only slightly.

So why do you wake up feeling like you didn’t dream at all while your partner constantly tells stories about the weird dreams she has? It all starts with the sleep cycle. 

To sleep–perchance to dream

You’ve probably heard of deep sleep and how important it is, but do you know what stage of sleep you dream?

During your final stage of sleep, your eyes actually start moving quickly back and forth underneath your eyelids. That’s why this sleep stage is called rapid eye movement (REM) sleep. It’s also the stage when you dream most of your dreams.

Does everyone dream? Yes. Even if you forget your dreams when you wake up, you still dreamed them. The amount of time you spend dreaming is probably about two hours every night, regardless of what you remember when you wake up.

Some studies point to the theory that dreams aid us in emotional processing. Other research suggests that dreams can boost creative problem-solving. This could explain why you sometimes spend hours trying to find a solution to a problem only to think of one immediately after you wake up the next morning.

What makes you remember your dreams?

There are a variety of factors that can cause you to remember (or forget) your dreams. The most significant might be your quality of sleep. If your sleep is irregular or you have a disruptive condition like sleep apnea, you’re more likely to wake up during a dream and remember it vividly–at least for a few minutes.

Waking up suddenly due to your alarm or something else can also cause you to remember your dreams. If you typically wake up before your alarm goes off, you’re less likely to remember your dreams.

Your ability to remember dreams could also hinge on your age and gender. The older you are, the less likely you are to remember your dreams. And men tend to forget their dreams more often than women.

Still, there’s no rhyme or reason for your inability to remember your dreams. Maybe you were simply born this way, babe. And there’s nothing wrong with that.

Do you even want to remember your dreams? They can be super weird–or even frightening. That being said, there are some things you can do if you want to become better at recalling your dreams.

The best way to improve your dream memory is to write your dreams down first thing in the morning. This is when you have the best chance of remembering the most details about your dreams.

You can also try staying in bed a little bit longer than usual and drifting in and out of sleep. As you’re lying there, make an effort to remember what you dreamed. After a few days, you might become better at remembering.

How to get enough deep sleep

Regardless of whether or not you remember your dreams, it’s vital to get enough deep sleep each night. In fact, sufficient deep sleep can protect you against Alzheimer’s, diabetes, heart disease, and other medical conditions.

How do you know if you’re getting the deep sleep you need? If you often wake up groggy or constantly feel tired during the day, chances are you’re not getting enough deep sleep. Here are some tricks for improving deep sleep.

1. Body heating

Taking a hot bath or shower before bed has the potential to increase deep sleep. Studies show that the positive impact of body heating on deep sleep is due to the higher brain temperature necessary for deep sleep. Doing something to raise your body temperature before bed will help you reach deep sleep faster so you can stay there longer.

2. Pink noise

Falling asleep to pink noise has the power to improve deep sleep, according to research. Pink noise is sort of like white noise, except it has more intense lower frequencies. You might find it quite soothing to listen to in bed.

3. Sleep wearables

The best way to increase your deep sleep is to invest in safe, effective sleep wearables. Start with Oura Ring, a biotracker that shows you exactly how much deep sleep you get each night. Once you have a better understanding of your sleep metrics, you can begin experimenting to see which habits positively affect them.
For a device that actually improves your deep sleep rather than just tracking it, check out Hapbee. With 19 unique blends designed to enhance each moment of your life, Hapbee is the perfect way to feel your best at all times. The Deep Sleep blend gives you the restorative sleep you need to wake up refreshed and ready to face the day. What are you waiting for? Order your Hapbee today.

A retThe leap in time in terms of work culture that we are currently in catapulted us knowledge workers into the home office a year ago and thus into a new form of work. So I’m really late with this article. Nevertheless, I think it conveys interesting points that are useful to us both now and in the post-Covid period.

HOW MINDFULNESS SUPPORTS US IN THE HOME OFFICE

According to Jon Kabat-Zinn, mindfulness means  paying attention in a specific way: consciously, in the present moment, and nonjudgmentally. This type of attention increases awareness and promotes clarity and the ability to accept the reality of the present moment.

It is beneficial for our job performance as well as for our recovery and resilience . This inner attitude of mindfulness can support us in many ways, for example in the home office.

It helps establish routines and habits at home that encourage mindful work. In terms of an incomplete list, I see the following mindfulness impulses that can specifically enrich our home office day:

1. Start
   – A conscious start to the day with a breathing Vipassana meditation or mindful physical exercises anchor us in the present and give vitality and energy.
   – Using the short commute from the kitchen to the study as a walking meditation sharpens awareness.
   – Airing the study well in the morning leaves valuable oxygen and freshness behind.
2. Working
   – pausing every now and then and noticing what is happening in body and mind leads to awareness in thinking and acting.
   – Monotasking instead of multitasking leads to concentration and productivity.
   – A minute’s silence before an online meeting (alone or with all meeting participants) can induce calm and insight.
   – Communicating mindfully, for example with the help of conscious and value-free I-messages in difficult conversations, can create a connection.
3. Rest
   – Take regular breaks. After tension comes relaxation – a law of nature that keeps us healthy if we follow it.
   – Drinking and eating mindfully during coffee and lunch breaks creates joy and presence.
   – Take care of yourself. Paying attention to nutritious food, regular exercise and enough sleep helps to stay healthy and vital.
4. Let go
   – separating the office from home gives you relaxation. A walk outside clears the head and activates the body.
   – A conscious transition from the home office day to the end of the day with a short silent pause and linger on the body or recite the sentence ​“I did my best, I’m letting go now.” a few times. Or a metta meditation can give kindness and gratitude.
   – In the home office it is possible to work around the clock, but this contradicts healthy self-care. There is a limit to what you can do. Postpone the rest until tomorrow or get support. Do not see this attitude as a weakness but as a strength.

Which mindfulness impulses have you already heard or already established as your own routine in your home office? Please leave a comment below.

“It is clearly important to read and add knowledge to be an effective worker and leader.
Even more important are the mind and heart we show up with every day.”
– Matt Tenney

ZOOM FATIGUE AND HOW TO DEAL WITH IT

For most people, working from home also means video communication instead of meetings. It’s beneficial because it helps people stay connected face-to-face and saves physical trips.

However, many video conferencing users complain of exhaustion after online meetings. There is already a term for it: Zoom fatigue , which means something like video call fatigue resp. Video Conferencing Exhaustion. Just as “google” is like any web search, the term “zoom” has become ubiquitous and a generic verb replacing video conferencing.

The psychologist Dr. Linda Kaye from Edge Hill University in the UK says that a large part of this is because we want to see ourselves on the screen and present a good image to our colleagues. “It’s likely that this raises our self-awareness to a higher level than usual, and therefore causes us to engage more with our self-presentation than in face-to-face interactions in the real world,” she explains.

Another explanation for fatigue, according to the psychologist, could be our inability to fully utilize the usual range of social cues and non-verbal communication during video calls. We need to pay extra attention to the behavior of others in order to effectively track social interactions. These extra attentional efforts can tire over time.

The good news: There are ways to reduce zoom fatigue.

The following tips are suggested by  Harvard Business Review :

• Build in breaks.
• Keep meetings shorter.
• You don’t have to participate in virtual social meetings with colleagues.
• Switch to a phone call or email when appropriate.
• Reduce the stimuli on the screen – try to take yourself out of view.

And Stanford University professor Jeremy Bailenson summarized the following possibilities:

• Stop looking at yourself on the screen. Constantly looking at your reflection in the mirror can lead to stress. In the video settings, select “Hide self-view” by right-clicking on your own photo (once you see that your face is properly framed in the video).
• give yourself more space. We are cognitively more efficient when we are not constantly sitting still. Sitting close to the screen during a video call can feel confining. Give yourself more space by moving around the room with your laptop.
• Make the faces smaller on the video screen. Too much close-up eye contact can be intense. Resize the video window to minimize the face size, this gives a little distance.
• Turn off your camera and turn away from the screen every now and then during longer meetings (if the video situation allows it).

MINDFULNESS TRAINING FOR EMPLOYEES

MINDFULMIND is part of the vision that meditation as a tool and mindfulness as an attitude in the health promotion of Swiss companies – at work and in the home office. Above all, we would also like to address SMEs that can take a first step with a relatively small budget. For this we have developed the practice-oriented and holistic  mindfulness training MINDFUL WORKS as well as a mindfulness program – for the benefit of the employees and the company.

Should we switch to a 4-day work week?

Do you feel like your weekends are gone in the blink of an eye? You toil away all week, and then you barely get a chance to catch up on sleep before it’s Monday again. Your laundry hamper is still full, you didn’t have time to meal prep, and you never got around to cleaning the oven.

You’re not alone. People all over the world are starting to consider implementing a 4-day work week to allow employees more time to rest, hang out with friends and family, and catch up on household chores. Rumor has it that going from a 40-hour work week to a 32-hour work week won’t even have a negative impact on productivity.

Sounds like a win-win situation, right? The 4-day work week could be the key to solving all our problems…or it might just create new ones. Fortunately, we can look to those who have gone before us for help making this decision.

Success stories

We have COVID-19 to thank for bringing the 4-day work week into the spotlight, but one country was doing a study long before the virus broke out. Iceland conducted trials on 2,500 workers from 2015 to 2019. A variety of industries took part, including schools, businesses, hospitals, and social service providers.

The findings were encouraging. Researchers discovered that productivity remained the same or improved in each of the workplaces they studied. While this may sound surprising considering these workers had 35-hour weeks instead of 40-hour weeks, it’s actually reasonable since people tend to be more productive when they are not overworked.

Now that the trial is finished, over 86% of Iceland’s workers have the right to work shorter hours for the same pay. Similar experiments are in progress in Spain and New Zealand.

Several of the world’s most productive countries, including Norway, Belgium, Denmark, France, and Germany, work an average of less than 30 hours per week. This corroborates the findings of Stanford University, which reveal a relationship between increased productivity and decreased working hours.

The idea of working less is starting to reach American shores as well. Recently, California Congressman Mark Takano introduced legislation for a 4-day work week. His proposal involves lowering the maximum hour threshold for overtime pay from 40 hours to 32 hours. Apparently, workaholism may not be a core American value as we once thought.

The pros and cons of a 4-day work week

I’m guessing some of you are still a little skeptical. It seems like the 5-day work week is part of the foundation of our society. What would happen if we threw it out the window? Would our kids have only four days of school? Would our stock market stop trading on Fridays?

Yes, the 4-day work week would be a big change. Like all huge changes, it has advantages and disadvantages. While some of them might be obvious, others are hidden below the surface.

Pros

Aside from improving productivity as we discussed earlier, the 4-day work week offers a host of benefits. Employees can experience increased job satisfaction, improved work-life balance, heightened company loyalty, and decreased stress.

The 4-day work week also promotes gender equality in the workplace in that it makes space for working mothers to focus on childcare. Jobs that value staying late and working the occasional weekend tend to be harder on working moms. A shorter work week gives them more time to spend with their kids and contribute to society in that way.

Another important advantage of the 4-day work week is that it reduces our carbon footprint. If the entire office is closed on Fridays, no AC or electricity is needed. There is no reason to use excessive gas for a lengthy commute. Furthermore, people tend to spend their free time doing less carbon-intensive activities such as biking and walking, playing with their kids in the backyard, and visiting neighborhood friends.

Cons

Switching to a 4-day work week is sure to be met with pushback, especially since it requires such a radical societal transformation. While it has been confirmed that productivity won’t suffer from this change, there are other disadvantages that are important to keep in mind.

The main complaint surrounding a 4-day work week is lack of access to government services and other important services. With offices closed on Fridays, people have less time to run errands and get the help they need. One solution for certain businesses might be to give half the office Mondays off while the other half has Fridays off. In the future, AI might become adept enough at customer service to run the show when offices are closed.

It’s essential that companies don’t try to make their employees squish the same amount of hours into four days. This will cause burnout and lead to decreased productivity. It will also prevent people from having a healthy work-life balance because they get home so late. The 4-day work week should have 35 hours maximum.

Is it time to switch?

Whether you’re an employer thinking about attracting valuable employees, an employee looking for an ideal work situation, or a gig worker figuring out your weekly schedule, you may want to consider implementing a 4-day work week. It could make the difference between satisfaction and burnout in your workplace.

That being said, it’s not going to be easy to make this change. You’ll probably need to redesign your entire company structure to make sure your employees can get all of their work done in a shorter amount of time. This means shorter meetings, fewer distractions, and streamlined communication processes.

Still, your choice to make this switch now will pay off in the long run. The world is moving towards a 4-day work week, and you want to be ahead of the game. Plus, you’ll feel great knowing you’re contributing to building a more balanced and connected society.

One of the most prominent fears when it comes to aging is memory loss. In fact, a recent national poll reveals that a lot of Americans in their 50s and early 60s are increasingly afraid of dwindling brain health, particularly if they have relatives who have suffered from dementia.

However, it’s very much possible to retain the basic aspects of your memory and keep your brain healthy as you age. Here, we list down four tips that can help you age gracefully while maintaining optimal brain function.

Exercise your brain

The brain is like a muscle ⁠— the more you exercise it, the sharper it gets. When you stimulate your mind through various mental challenges and exercises, you also enhance the connective tissue between the neurons in your brain, which then encourages it to function better. What’s more, a study by psychiatry researchers notes that constant cognitive training through brain exercises can help protect you against cognitive decline and dementia. So, be sure to seek out mentally challenging activities such as learning a foreign language or trying out a musical instrument.

See your healthcare provider regularly

A good reason why you should go in for regular check-ups is to find any potential health issues before they become a huge problem. So be sure to take note of any neurological problems you’ve experienced recently, such as disorientation, a sudden inability to complete easy activities, and short-term memory loss. Raising this with a general practitioner or neurologist allows for the early diagnosis of conditions such as Alzheimer’s or Parkinson’s.

Another capable health professional who you should approach when it comes to brain issues are neurology nurses. These practitioners have finished a Commission on Collegiate Nursing Education-accredited RN to BSN program to gain extensive skills in neurology, research, patient assessment, as well as physical rehabilitation. This allows them to be more involved in the different aspects of neurological care, such as assessing, diagnosing, and treating patients. In addition, neurology nurses are at the frontlines of neurological care today, as telemedicine remains to be the only option for those stuck at home due to the pandemic. So if you’re afraid of not being able to physically visit a clinic for a check-up, you can opt for telemedicine services and update your healthcare provider about the current state of your brain and neurological health.

Limit your alcohol consumption and quit smoking

It is well documented that various substances found in cigarette smoke, such as nicotine, tar, and formaldehyde can badly damage your brain. In addition, drinking too much alcohol regularly can also be toxic to your brain. Because of these, you should do your best to be tobacco-free and limit your alcohol consumption. If you find it difficult to quit these vices and live a healthier lifestyle, you should talk to your healthcare providers so they can refer you to an alcohol or smoking cessation program.

Don’t forget to stay social

Stress, depression, and anxiety can contribute to the decline of your memory. To help you overcome these challenges, you should try to be more social and interact with people who can keep you engaged and interested. Brain atrophy is known to be connected to solitary, so social interaction can help you fight feelings of loneliness, improve the state of your mental health, and eventually strengthen your brain as you age.

Aging gracefully means taking care of your physical and mental health. Following the tips we’ve listed above can help you keep your brain sharp as you enter older adulthood. If you find yourself saying worrying things such as, “I can’t focus.” or “I can’t concentrate”, we have many insightful posts.

When was the last time you felt stressed? If you’re anything like me, probably like 10 seconds ago…maybe 20. Tons of studies have found constant stress is – you guessed it – not good for your body. Relying on loads of anti-stress medications is not much better. If you find yourself stressed basically all the time, you need to adopt some methods of sending the stress away so you can actually relax. Here are 27 of my favorite all-natural ways to COMPLETELY de-stress:

1. Visualize happiness. This one requires quiet, so send your barking dog out to the backyard for a few minutes. Sit in a comfortable spot and think about something that makes you happy. Maybe it’s what actually motivates you to do the tough things in life—the family you work hard for, the memories of trips you’ve taken to far-off places, the constancy of the sunrise you see upon waking. Once you’ve conjured up that image in your head, allow yourself to stay there for a couple minutes. Fresh out of ideas? Picture a little something from this spunky list.

2. Try dry skin brushing. This technique is supposed to feel like a massage…but you can do it yourself (and save lots of money—which probably lowers your stress too). All you need is a special brush. Start at your feet and move up towards your face. The idea is to follow the circulatory system. For a step-by-step guide to dry skin brushing, go here.

3. Take a bath. Seriously, when did you last spend uninterrupted time in the bath (without having to wrestle your toddlers into the tub)? Grab some bath bombs and a good book or podcast and let yourself fully relax. If you don’t have time for a bath and you want to invite calming brain waves, reach for Hapbee’s Relax signal. Get it now at https://hapbee.com/ (more info to come, so keep reading!)

4. Chew gum. If you’re in Singapore, skip this one (chewing gum is illegal there—and therefore stress-inducing). If you’re anywhere else, pick up a pack of gum on your next run to the store. According to one study, chewing gum can reduce stress by as much as 16%. This is the perfect solution for you if you don’t have any time to take a break from whatever is making you feel stressed. Just pop a piece of gum in your mouth, chew for a few minutes, and watch the stress begin to subside. Looking for the gum with the longest-lasting flavor? Get the facts here.

5. Learn acupressure. Not to be confused with acupuncture (needles!), acupressure is an ancient Chinese technique that emphasizes massaging pressure points to relieve stress and tension. Download the Acupressure: Heal Yourself app for easy instructions on how to do acupressure on yourself or a friend. It’s totally safe—just don’t press too hard if you’re sore.

6. Buy a plant. Not just for millennials and grandmas, okay? And no, it doesn’t have to be a succulent (though that would be perfect for your Instagram grid). Even if you live in a tiny studio apartment without a balcony, get yourself a plant. And if you want to kill twice as much stress with a single plant, buy one with a particularly soothing smell. These are the plants that relieve stress the most.

7. Count. You probably haven’t counted out loud since you were 5 years old, but counting can actually distract your mind and help you focus on your breathing. Don’t believe me? Test it out. And if you want to give yourself a bit of a challenge and exercise your mind while you de-stress, try counting in other languages. For a starter kit, go here. See how many languages you can get a taste of!

8. Hug or kiss someone. Maybe it sounds too good to be true, but getting a hug or a kiss can actually help you relax if you’re feeling anxious. Find a person you trust and hug it out. You’ll be surprised how much better you feel afterwards. To discover more unexpected benefits of frequent hugs, check out this research from Carnegie Mellon.

9. Get out of town. It’s not always possible to slip away when you’re stressed, but it does make a difference. Work some vacay time into your regular schedule so you always have a break to look forward to. Whether it’s simply driving to a sleepy nearby town and walking around for a couple hours or flying to Bali for a couple weeks, treat yourself—you deserve it. Take advantage of this list of the most peaceful travel destinations in the world.

10. Test out red light therapy. Picture yourself going into a lit-up chamber—and no, it’s not a time machine. That’s one of the ways you can experience red light therapy, which involves a panel of LED lights that emit red and infrared light. Alleged benefits include stress relief, pain alleviation, skin care, mental health improvement, tissue regeneration, autoimmune disease treatment, and more. Fortunately, red light therapy is becoming more affordable and available for you to do at home. Here are some of the best biohacking devices for red light therapy.

11. Unplug. Taking a wild guess here. Is your phone making you more stressed? Constant notifications, unanswered messages, missed calls…it’s no wonder that tiny companion you always carry around in your pocket amps up the stress level. Try to have at least one or two hours per day when you consistently and completely unplug. Maybe it’s when you wake up in the morning or right before you go to sleep. Take that time to meditate, read a book, spend quality time with your partner (or pet), or take a walk. For more tips on how to have a healthy relationship with your phone, click here.

12. Borrow a trick from naam yoga. You won’t believe how easy this is. Business psychologist and author Sharon Melnick shares her secret to quickly becoming utterly calm. Trace your middle finger with your thumb until you find an indented spot almost at the point where your finger meets your hand. Apply medium pressure to trigger a nerve that loosens up the area surrounding your heart. For further instructions and other naam yoga tricks, read this.

13. Clip on Spire. Wouldn’t it be nice if you could sense exactly when your body is starting to feel stressed so you can try to prevent it? That’s what Spire, a wearable that tracks your breathing patterns, purports to do. Clip it onto your belt or bra and get feedback from the Spire app, which tells you when you’re tense and offers breathing exercises. Get Spire here.

14. Practice gratitude. If you find your mind spiraling into anxiety about the future, this is the perfect way to chase it all away. Focus on what you’re grateful for in the present moment. Maybe it’s something as basic as your cozy bed or your good health, or perhaps it’s something as special as the drawing your child made for you or the encouraging words a friend gave you. Work some of these gratitude exercises into your daily routine and experience a shift to a more relaxed mental state.

15. Organize. If there’s one thing that makes you more stressed when you’re already overwhelmed, it’s not being able to find your wallet or your favorite interview shirt amidst the chaos. Take time to organize the clutter so you have the physical and emotional space to stay calm no matter what happens. Go here for some office organization inspiration.

Do you have trouble staying awake all day? Check out these innovative solutions.

16. Include margin in your calendar. While it seems almost impossible to do in our pedal-to-the-metal culture, it’s critical to build some margin into your calendar. Have a meeting at 3pm? Don’t schedule a dentist appointment at 4:30. Getting home from a business trip late Tuesday night? Don’t plan to meet an important client at 7am on Wednesday. You’ll be able to focus more on the present moment without constantly worrying about what’s coming next. Not sure it’s worth it? Read this.

17. Turn on classical music. Although it’s not everyone’s favorite, classical music is a great aid for reducing stress. Play it while you’re stuck in traffic or working on a difficult project. If you really can’t stand classical music, the good news is other soothing music can help with stress as well. Dive into this research for more astonishing benefits of music.

18. Try progressive muscle relaxation. The best part about this practice is you can do it anywhere, in your desk chair or waiting in line at the grocery store or lying awake in your bed, and no one will even know! Focus on attending to each of your muscles, starting with your feet and slowly working up to your face. Tighten each muscle and then relax it. Watch this short video for tips as you’re getting the hang of it.

Having trouble sleeping? You’re probably making one of these mistakes. 

19. Eat a banana. This nutritious snack does more than just give you an energy boost. The potassium in bananas is thought to regulate blood pressure, which increases when you’re stressed. Potatoes are high in potassium as well, though perhaps not as convenient as bananas tend to be. Don’t miss this list of other stress-relieving foods.

20. Download a meditation app. While meditation is certainly not a modern concept, technology makes it more convenient than ever before. Using a de stress app such as Headspace and Inscape allows you to feel your mind and body unwind in the midst of any difficult situation—or just at the end of a long day. Go here for the top meditation apps of 2020.

21. Use essential oils. Don’t let your skepticism of natural health trends get in the way of benefitting from the calmness invited by essential oils. Select a soothing essential oil of your choice and place some on your temples or behind your ears. If you have sensitive skin, be sure to dilute it with a carrier oil such as coconut oil or sunflower seed oil. You can also make use of a diffuser to experience essential oils aromatically. Click here for the best calming essential oils.

22. Invest in an emWave2. This fancy device is perfect for biohacking stress. Using a pulse sensor, it tracks your heartbeat and teaches you how to slow it down. It also includes some games that claim to slow your heart rate. You can use emWave2 while working or doing other tasks. Order it here.

23. Enjoy nature barefoot. Whether it’s a walk on the beach or through a grassy field, nature is soothing to the soul. When you feel anxious, get outside and taste the fresh air. Extra points for being barefoot. Here’s other important ways being in nature is exactly what your body needs.

24. Read. Did you know research has found that reading for only six minutes can reduce stress by as much as 68%? If you’re in the middle of a huge work project, chances are you’re not considering taking a reading break. But reading just a couple pages can ease your mind and help you increase productivity in a way you can’t if you’re too caught up in your own anxieties. Looking for a good read? Check out this list of the best books of the 21st century so far.

25. Treat yourself to a Brookstone massager. If a 90-minute massage isn’t in your budget, try out the Brookstone Max 2 Percussion Massager. This handheld massager is easy to use and relaxes your muscles in minutes. Another option is the Brookstone Cordless Shiatsu Massager with Heat, which is smaller and intended to target certain areas (neck, back, etc.) for stress relief.

26. Forgive yourself. Have you noticed the same debilitating thoughts churning around in your head? Regrets, mistakes, should-haves, guilt…it’s time to heal. For some of us, it’s easier to forgive others than to forgive ourselves. But that’s the only way to deal with the anxiety that comes from self-doubt and release your mind from the crippling cycle. For more ways to de-stress, go here. 

Insomnia remedies to help you fall asleep faster

If you struggle with insomnia, you may be tempted to start relying on sleeping pills to overrule your mind’s tendency towards nighttime wakefulness. Unfortunately, it’s easy to become addicted to sleeping pills, which makes you unable to fall asleep without them.

According to research, 80% of people who take sleeping pills report feeling negative side effects such as drowsiness, dizziness, and headaches the following day. Still, some people feel like sleeping pills are their only option for alleviating insomnia.

What if there was a safer, more effective way to get a good night’s sleep? Here are some natural remedies for insomnia that could make a difference for you. Remember, it’s wise to consult your doctor before trying any of these sleep remedies.

1. Valerian root

Valerian root has numerous healing properties, including relieving anxiety, depression, and insomnia. Studies show that valerian root can improve sleep quality without negative side effects.You can take valerian root as a supplement or brew it as a tea about an hour before bed.

2. Magnesium

Not having enough magnesium is linked to insomnia and other sleep problems. If you think you might have low magnesium levels, it might be worthwhile to add more magnesium-rich foods such as avocados, bananas, dark chocolate, and nuts to your diet or take a magnesium supplement. You can even put magnesium flakes in your bath and absorb the mineral through your skin.

3. Lavender

There’s nothing more soothing than the smell of lavender, in my opinion. Smelling lavender oil before bed has been shown to improve sleep quality and help you wake up feeling refreshed. You can diffuse lavender essential oil to get this effect or put a lavender sachet under your pillow.

4. Passionflower

This herbal sleep remedy is quite popular, and it’s said to have a nice mild taste. According to research, passionflower can improve your total sleep time and sleep efficiency (the percentage of time you spend asleep compared to your overall time spent in bed). You can take passionflower as a tea before you go to sleep. 

5. Glycine

Glycine is an amino acid that promotes good sleep by lowering your body temperature to signal that it’s time for bed. Studies show it can help you fall asleep faster and wake up well-rested and clear-headed. Glycine comes in a pill form or a powder to be mixed with water. It also occurs naturally in meat, eggs, fish, spinach, kale, beans, and kiwis.

6. Tryptophan

We’ve all heard about the effects of consuming too much tryptophan on Thanksgiving. Turkey isn’t the only food that’s high in tryptophan, though. Cheese, almonds, and bananas also have plenty of this essential amino acid. Tryptophan produces serotonin, which makes you feel relaxed and sleepy. It has been shown to improve sleep in adults who have trouble sleeping. 

7. Ginkgo biloba

The leaves of the ginkgo biloba tree are more of an indirect insomnia remedy. Research shows that ginkgo biloba extract can reduce anxiety, which can be a leading cause of insomnia. Take it 30 to 60 minutes before bed to relax your body and calm your mind.

8. L-theanine

This amino acid is found naturally in tea leaves. Rather than being a sedative, L-theanine has been found to improve sleep quality through relaxation. It’s best to take up to 400mg of L-theanine as a daily supplement.

9. Chamomile

Known for its calming properties, chamomile may promote healthy sleep as well. In one study, postnatal women with poor sleep quality who drank one cup of chamomile tea a day were much more likely than the control group to see an improvement in their sleep problems. Add a cup of chamomile tea to your evening routine and see if it helps you.

10. Magnolia

Although there haven’t been extensive studies on this yet, bark from the magnolia tree is thought to improve sleep and relieve anxiety. Magnolia bark has a history of being used in traditional Chinese medicine as a tincture. Nowadays, you can easily find it in pill form.

11. Gamma-aminobutyric acid (GABA)

This is a natural compound in your brain that functions as a neurotransmitter to decrease activity in your nervous system. According to research, taking GABA supplements may help you fall asleep faster if you struggle with insomnia. 

12. Lemon balm

This herb looks similar to mint and has a lemon flavor. One study shows that taking a combination of lemon balm and valerian root can help treat restlessness and insomnia. Add both lemon balm and valerian root to your tea before bed in order to improve your sleep quality.

13. Tart cherry juice

Instead of drinking coffee or alcohol before bed (both of which can negatively impact your sleep), consider having a glass of tart cherry juice. Research shows that this juice can increase sleep quality and sleep efficiency. This is because tart cherry juice is naturally high in melatonin.