3 Meaningful Ways To Generate Mindfulness For Busy Gals

Do you want to have more mindfulness in your life? Mindfulness practice does not need to take a lot of time. Sometimes it is as easy as setting a few minutes aside for breathing, journaling, meditating , or drinking tea mindfully. It can also be your approach to everyday situations that you face in your life. Getting your mindset engaged is the first step, and here are some tips to get you there.

Remove Negative Words and Phrases


One of the first ways to get yourself in a mindful mindset is to remove negative words and phrases from your daily life, also known as the inner critic or critical voice. Try noticing your self-talk and avoid words like should, can’t, won’t, or may. These are words are defeating and they can have a negative effect on your mindset.

Work to notice when negative thoughts pop into your head in your daily conversation and in how you handle speaking to others. When negative words flow through your head, acknowledge them, but then allow yourself to adjust them. Monitoring your self-talk dialogue is an important first step to quiet the critical voice.

A Set-back Is Not A Failure


Unfortunately, many people approach a goal without the belief that they can really do it. On any journey, moments of not reaching micro-goals happen, but this is not what should be deemed failure. Set backs are not failures. Giving up is failure.

The truth is, YOU have the power to set your intention to succeed. You can move forward to reach your goal regardless of the obstacles in your life. This means that failure along the way might happen, but that is not what should be the focus.

One of my favorite quotes is “Obstacles are those frightful things you see when you take your eyes off your goal” – Henry Ford

Make sure you are focused on your goals, the path you are going to use to get there, and that you are monitoring your self-talk and keeping a check on the inner-critic.

Happiness Everyday


Find happiness every day. This may sound very rose colored glasses happy talk, but the truth is there is something to the process. Everyone has tough days, but the problem occurs when several build up in a row, without being able to see the good. It can set you up for a stream of doubt and negative self-talk.

Instead, try to make it a point to acknowledge one good thing every day. It could be anything from a good cup of coffee to being thankful for your soft blankets to end the day.

By incorporating these tips on your mindfulness journey, you can refocus your mindset when life gets tough, and get it on track. Keep in mind, mindfulness is ever growing and a journey instead of a last stop.

Experts Select The 7 Best Stress Relief Herbs of 2021

Are you looking for simple ways to relieve stress during your day? One of the quickest ways to naturally alleviate stress is by using herbs. Herbal stress relief can be used in different forms throughout your day from a deep inhale of the calming scent of dried lavender to a moment of mindfulness with chamomile tea, here are seven expert selected herbs that can help with stress.



Lavender is one of the most commonly used herbs for relaxation. It can be used as a tea, diffused as an oil, and is available in many lotions and hair products. Even breathing in the calming aroma of a sash of lavender can give you a moment of peace.

Some research suggests that it works best when you diffuse it, and lavender has similar effects as the prescription anti-anxiety medication lorazepam. Studies have shone, lavender improved anxiety symptoms such as restlessness, disturbed sleep, and has a beneficial influence on general well-being and quality of life.


Passiflora caerulea, passionflower freepik.com

Passionflower has many natural relaxation properties. It works as a sedative, and many people use it as a sleep-aid. Passionflower is delicious as a tea. And its bright, flowery aroma can instantly improve your mood. According to healthline.com, passionflower appears to boost the level of gamma-aminobutyric acid (GABA) in your brain. This compound lowers brain activity, which may help you relax and sleep better.



Known for its gentle sedative effect, chamomile is a popular herb for stress relief. Drink it as a tea before bed and feel its calming effect improve your bedtime routine. According to Medical News Today, many researchers believe that chamomile tea may function like a benzodiazepine. Benzodiazepines are prescription drugs that can reduce anxiety and induce sleep. Some research suggests that chamomile binds to benzodiazepine receptors.



Ginseng is considered an “adaptogen herb” and can help build up the body’s immunity to stress. There are several types of ginseng. Asian ginseng is said to be best, but red ginseng has significant antioxidants that lower blood pressure and blood sugar levels.

Licorice Root


Like ginseng, licorice root can boost the immune system to help protect the body from the effects of stress. If you have issues with blood pressure, you should consult a health professional to help you monitor your use of licorice root. You can consume licorice root as a tea, tincture, powder, or supplement. It can also be applied topically as a gel.


Rhodiola can revive your body after a period of stress. It has been found to improve healthy habits, relieve anxiety, and some people believe it has anti-aging properties. According to Health Line, Rhodiola has long been known as an adaptogen, a natural substance that increases your body’s resistance to stress in non-specific ways. Consuming adaptogens during stressful times is thought to help you handle stressful situations better.

Holy Basil

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Common in Indian culture, Holy Basil is said to help people through stress. If you’re experiencing a stressful time, you may want to try Holy Basil for restoration. Many people believe that Holy Basil has a balancing effect on the spirit.

Finding the right herb to reduce your stress levels may be a practice of trial and error. If you routinely find yourself in stressful situations, developing an herb ritual for stress relief may be a good idea. Try winding down with a lavender or chamomile tea before bed. Incorporate ginseng and golden root into your regular herb consumption. Or try an oil diffuser to spread stress-reducing scents throughout your home.

5 Essential Oils That Can Reduce Stress

Smell is intensely linked to both memory and emotion, perhaps more than any other sense. The perfume industry has long been aware of this fact, but lately, people have opted to take their scents into their own hands with essential oils. These intense aromatic compounds are derived from plants and have the power to change influence mood, memory, and emotion. In fact, essential oils can be very effective in reducing stress.

How do Essential Oils Reduce Stress?


Stress is one of the hazards of modern life. Unfortunately, stress has been linked to many health problems, including high blood pressure, heart disease, and diabetes. An easy solution for easing chronic stress is aromatherapy using essential oils. They are effective for reducing stress and promoting sleep or relaxation because of the close connection between emotion and the sense of smell.

Natural Stress Relieving Oils


There are many ways to use essential oils. Some like to use a diffuser which disperses the scent while purifying the air. Others benefit from rubbing them into their skin, especially at acupressure points, or wearing a necklace diffuser. Practicing mindfulness and focusing on the scent and your other senses while using essential oils can help you reap the most benefits. Here are some of the best oils for stress relief.

1. Lavender: This scent is the most widely researched and commonly used for relaxation, promoting sleep, and reducing stress. It has also been used to treat depression and anxiety. Some medical professionals even use lavender to reduce stress in doctor’s offices and before surgery.

2. Rose: A sweet, floral, emotional scent, rose has been popular throughout history. Recent studies have found that rose essential oil can serve as a relaxation and anti-anxiety aid.

3. Ylang-ylang: This unique plant has a delicate scent and is found in tropical Asia, where it is used medicinally. Ylang-ylang has been found to reduce stress, heart rate, and blood pressure and promote relaxation.

4. Bergamot: Perhaps best known for its contribution to Earl Grey tea, bergamot is a citrus fruit hybrid used in Italian folk medicine. Its unique scent has been shown to reduce anxiety, promote sleep, and relieve symptoms of chronic stress.

5. Peppermint: Stress can leave you feeling tired both mentally and physically. Peppermint oil can serve as a perfect pick-me-up and energy boost. The scent promotes alertness and improved cognitive function. Additionally, it has been found to relieve IBS symptoms and may be used in treatment of neurodegenerative diseases like Parkinson’s.

Whether you opt to use essential oils in the air with a diffuser mist or with a carrier oil on your skin, they can be the perfect relief after a long, stressful day. These volatile aromatic compounds have been scientifically shown to be calming– plus, they’ll make your house smell great!

6 Daily Methods for Relieving Stress

Do you feel like you have been stressed-out recently? Stress can come in many forms and faces, and how you react to these stressors can make a significant difference in the quality life and your physical and mental health. Here are some practical methods to avoid feeling overwhelmed by the stressful events that occur in your daily life.

It’s Time To Get Physical

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Exercise in any form can make a huge impact on your stress relief. Not only can exercise maintain your weight, but also allows the mind and body to release tension that is caused by the build up of stress. Rather than taking medications to reduce your anxiousness, find a physical activity that you enjoy. Experts recommend exercising at least three times a week, but if you want to eliminate the stress from work or school, then find a physical activity such as bicycling, jogging, or walking that you can enjoy each day.

Breathe… Just Breathe


We obviously are breathing all the time, so you might wonder how can breathing more make a difference. If you are having a stressful day, try taking a minute or two to practice mindful breathing that you can do anytime, anywhere to eliminate your anxious thoughts. One of the breathing techniques that can be very effective for stress relief is taking a deep breath to fill your lungs and releasing the air slowly as you count to 20. Repeat this a few times and you will notice that your blood pressure declines and your racing thoughts stop.

A Healthy Diet Matters


When you consume a healthy diet, your body and mind have the tools to cope with stress better than if the body is lacking in nutrition. A healthy diet includes a servings of fruits and/or vegetables along with whole-grain foods, and lean protein. Try to limit eating sugar as it can negatively affect the brain and make it more difficult to deal with stressful situations. In addition, be sure to drink several glasses of water each day to remain hydrated for optimal body functioning.

Be Social


By socializing each day, you can reduce your stress levels. Time spent with your friends and family (the positive family members) can boost your happiness levels. When you are socializing, your brain releases serotonin to improve your overall mood, and when you have a happier mood, your stress is reduced.

Expose Your Skin to Sunlight

If you are inside most of the day, then you may not be getting enough sunlight exposure. Scientists recommend exposing your skin to sunlight for 20 minutes each day to increase your body’s vitamin D levels. With more vitamin D in your body, you are able to cope with stress along with having additional physical energy and mental alertness.

Increase Your Mindfulness

With daily meditation, you can increase your mindfulness. It is easy to get stuck in th trap of thinking about all the things you need to do in the future or dwelling in the past. However, when we do that, we are not living in the present. When you practice meditation each day, it helps you to focus on today by clearing the troubling thoughts from your mind. This can help you see the stressors for what they are rather than having them overwhelm your life. Practicing mindfulness even 5 minutes per day can make a big difference with relieving your stress levels.

Is Metabolism Affecting Your Weight Loss Efforts?


Are you trying to get into better shape, but are frustrated to keep returning to the scale only to see that little progress has been made? When you’ve tried every new diet, and bought every book, loosing those pesky pounds can seem impossible sometimes. It might be something other than diet that’s keeping that extra weight on. If any of that sounds like your situation, then it could be your metabolism. Let’s explore your metabolism’s role in keeping you healthy and losing weight.

What Is the Metabolism


Metabolism is the name given to the chemical procedure carried out by the body when it converts the food you eat or the fat that your body has stored into energy. Even if you are lying very still, the body requires and energy source to keep all its involuntary functions going.

Every process in the body, including thinking will burn calories. It is a small cost but it biological terms, it counts. This is particularly true during sleep, when the body is making all of the repairs and replacing cells that have become too damaged or weak to go on. During these rest periods, the food or fat your body has collected is converted into their most basic parts to be used to nourish the body and build new cells. In general, the number of calories that it takes to make this happen, is called the metabolic rate.

Metabolic Rate


There are several factors that play a major role in dictating how many calories it will take to keep body functions moving and make it possible for you to repair cells. Age is a major factor to consider in metabolism. When people get older, the metabolism tends to slow down. That is why older women tend to gain weight quicker than their younger counterparts. Staying active is essential as we age in order to keep the metabolic rate in check.

A slower metabolism means that the body won’t quickly burn calories or metabolize the fats stores in your body. This is why it is easy to end up gaining a few inches over time. The higher your metabolism, the more calories the you will burn and the easier it is to lose weight and keep it off. High metabolism can also increase energy and make you feel better.

Increase Your Protein


One way to speed up your metabolism is to make sure you are eating healthy proteins during your meals. According to healthline.com, eating protein has been shown to help you feel more full and prevent you from overeating. It also increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.

Remember that you know your body the best. It is important to find what works for you and understand that we are all individuals. When you make small changes, observe how you body reacts and feels, then adjust your direction from there. Small changes can add up over time and give you the results that you want.

4 Time Management Tips to Reduce Stress and Overwhelm

Do you put pressure on yourself or become overwhelmed by duties, demands, and responsibilities, which leads to a high level of stress in your life? While stress comes in many forms and is caused by many things, when your stress is generated from not having enough time for all your responsibilities, it might be time to take a deep breath and look at time management methods. Here are some ways to improve time management for reducing stress and overwhelm in your life.

Choose Your Priorities

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If you want to better manage your time, try looking at your list of priorities. This is going to help you with various tasks that you need to get done, which will help to relieve some of your stress. Here are some tips for figuring out what is a priority in your life, and what you can put off for later:

Is there a deadline? Think about tasks that have a strict deadline, and get those done first. Designate these a priority, since they must be done by a certain date and time. The other tasks that are more open-ended can be saved for later and have a lower priority. If you try to do everything at once, you will stress yourself out very quickly.

Look at the big picture. Think about the tasks and what the end result is going to be. Is what you are doing at the moment busy work, or will it actually improve your life or accomplish a goal in some way?

How do you feel when working on the task? If there is something you start working on that immediately causes more stress and frustration, re-think whether this is a priority or not. If it is a priority, try to look at it with a different perspective and try to find one positive attribute that you can attach to it.

Does it affect people in your life? You might also want to think about certain tasks that could affect your family and friends in a positive or negative way. Tasks related to your kids schedule or helping your friend with something might be a priority, but make sure you are still looking for a balance.

Schedule Your Essential Tasks First

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For better time management and reduced stress, schedule in as many of your priority tasks as you can. This prevents the added stress from missing deadlines, not going to appointments, or letting all of this clutter enter your brain.

To manage your time effectively, you need a solid schedule. It is okay to make changes as other things come up, but at least start with tasks that will be worked on and when, so you have a better idea of how to spend the rest of your time.

“You Time” Should Be Included

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Make sure as you are scheduling your time, you remember about “you time”! No matter what you do or how busy you are, you need to have time for yourself, your health, family, and friends. If you don’t, you will hit burnout very quickly. This is why time management is so helpful – you not only schedule all your work tasks, but you also see where you have time for your personal life, exercise, and leisure time.

Try Logging Your Time

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In addition to scheduling your time, try keeping a log of what you do and when for a week or two. This will help you to look back and see how you have been spending your time, including where you go right, and where you can make improvements.

Maybe you have a day where you feel like you should have gotten more done, and don’t understand where the time went. By keeping a log, you could see when time slipped away and how to avoid those situations in the future .

You know your life and schedule the best. Try to look objectively, without criticism, and see when and where you can make adjustments to your daily or weekly schedule. Sometimes making just a few small changes can reduce overwhelm and stress, allowing you to have gratitude and peace in your life.

How Hygge Can Help Soothe Spring Allergies

Spring is the time when you feel refreshed, as the temperature gets warmer, you spend more time outdoors, and you can find that energy you were missing during the cold, winter months.

However, that doesn’t mean you can’t embrace the practices of Hygge. In fact, this is a wonderful way to practice self-care year-round.

Although the Danish have been utilizing Hygge for centuries, the concept has only reached American shores with great popularity since 2017. During that time, Instagram and Twitter blew up with photos and tips of how to add Hygge into your lifestyle. In the event that you haven’t heard about the craze yet, this article will briefly touch on what Hygge actually is and how it can be used in the Spring to help remedy allergies. 

What Is Hygge? 


At its very heart, Hygge promotes coziness. So, essentially, anything you associate with being cozy fits into the Hygge lifestyle. Do you have a favorite pair of sweatpants? Then lucky for you, they’re part of Hygge. Candles, fireplaces, blankets, enclosed spaces, warm temperatures, soft rugs, even softer couches and beds, essentially anything that brings you comfort is part of the Hygge way. Traditionally, the Danish use Hygge as a way to make it through their otherwise miserable winters. 

In a country where winter can seem to last forever and be quite harsh, Hygge was developed as a way to cope through those bitter temperatures until Spring and Summer arrived. Those who visited stayed in these little nooks where Hygge was practiced and fell in love with the cozy atmosphere. They decided to bring it back to their own countries, and before you knew it, Hygge was spreading like wildfire. 

Although the lifestyle of Hygge is typically utilized in the Winter, it doesn’t necessarily mean that it can only be used in Winter. In fact, Hygge is something that should be utilized all year round. Here are some tips for implementing Hygge into your home during the Spring season. 

Escape Spring Allergies


While you may have made it through the Winter season without falling ill, you’re likely going to still fall prey to Spring allergies. Unless you’re one of the superhumans who doesn’t become allergic to plant pollen or mold, then you’ll probably find yourself with the sniffles at some point during the season. This is a time that can be woeful and full of suffering.

Although the room itself may not cure your allergies, it can certainly make you feel better if the room is equipped in the way that Hygge represents. Your head is congested, your nose is running, you may suffer from headaches, nose aches, scratchy throats, and you may even find it more difficult to breathe. This is something that your Hygge room can help with.

A Cozy Room

For some people, whenever they’re suffering from allergies or a cold, they need a nice and warm room to make themselves feel better. Having a warm room can also help to increase your body temperature and do a better job of fighting off the molecules that seek to make you ill or feel worn down. These warm temperatures are easily something that you can incorporate into your Hygge room by turning up the thermostat a bit or with a fireplace.

Absorbing the warmth of a cozy room and blanket can reach deep into your bones. Even if you don’t particularly want to be warm in the Spring, you should certainly give it a few hours in order to help your body relax. Everyone knows that stress can exacerbate illness and allergies. With this knowledge, it’s easy to suggest that by relaxing, you can help your body to heal from the illness or allergies.

Give Yourself Permission


Give yourself permission to have a short time for Hygee and selfcare. If you feel like your day is too busy, try allocating just 20-30 minutes. The rejuvenation that even a short amount of time of Hygee, can make a difference in your life.

No matter how much you’re suffering from allergies, being in a comfortable and cozy room can make you feel at least marginally better. You can wear the most comfortable clothes that you own and just lay out on the couch surrounded by comfortable items and materials. Try also drinking a hot herbal tea to add to your allergy relief. According to the Farmers Almanac, Chamomile tea is recognized throughout the world as a natural antihistamine. One or two daily cups of chamomile tea, sweetened with honey, can provide immunity toward many common allergens.

Practicing Hygee for Spring allergies is not a self-indulgence, it is self care that not only supports you, but can positively affect those in your life. Author Eleanor Brownn said it best: “Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.”

3 Morning Rituals That Give Your Metabolism a Boost

The path to health is a daily journey. Sometimes it seems like a walk through a peaceful meadow and other days it feels like an epic climb up a mountain. This is particularly true when weight and energy are concerned. A lot of women want to do activities during the day or after work like playing tennis, going for a hike or walk, and so forth, but many don’t have the energy to do so. Sometimes this is due to having a low functioning or inefficient metabolism. There are small changes that can be made regarding metabolism that can add up over time. This article will be sharing a few methods to help improve your metabolism.

Morning Nutrition

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There used to be a saying that breakfast was the most important meal of the day. It turns out that this is partially true, because giving your body some nutrition in the morning kickstarts your metabolism. Studies have shown that just giving your body a few calories in the morning can help to improve your metabolic function by about 10%. This of course is more efficient if the food or drink your ingesting is something healthy. When you do this, your body knows it’s time to start the day and it begins the process of preparing to remove waste from the previous day. Something simple with carbs and protein can wake up your mind and make you ready to face the day’s challenges. If food isn’t your thing in the morning, try a smoothie or even healthy coffee with collagen and MTC oil.

Morning Moves

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One of the best things that a person can do for themselves is to take on some kind of exercise routine in the morning. This doesn’t mean that it has to be an intense, pulse pounding exercise, just that you do a small amount of movement enough to get your heart rate up. Morning stretches or yoga can be a great example of that. If you stretch your limbs and engage the muscles in your core each morning, you’re far less likely to sustain injury from minor twists, turns, and reaches that you do during your work day.

B Vitamins


When your body has the right nutrients, it will function on a more efficient level. B vitamins can help to stimulate your metabolism. They do this by giving your body the ability to metabolize carbohydrates, proteins, and fats into energy that you will need throughout the day. This is why it’s great to have some eggs with whole grain toast in the morning. Taking just a little bit extra can help you to convert that food into energy so you can be productive and burn calories all from morning until night.

According to healthline.com, consuming adequate amounts of the eight B complex vitamins puts you on the path to a healthy diet. Some top sources of B vitamins include meat (especially liver), seafood, poultry, eggs, dairy products, legumes, leafy greens, seeds and fortified foods, such as breakfast cereal and nutritional yeast.

These simple rituals are small changes that can be made that can add up over time to make a significant difference with your metabolism and weight loss efforts.

4 Herbs That Can Help Boost Metabolism

If you are a gal who is trying to live a healthy lifestyle, sometimes it can feel like everyday there is new information about the new “best” diet, innovative exercise tools, or other important health actions that have been discovered. Staying informed with the newest health concepts can be beneficial. Thankfully, with the modern spread of information, it’s a lot easier to research and find which things work so that you can reach YOUR health goals. When it comes to metabolism, here are some herbs can help give you a boost.



This famous herb has been associated with energy and metabolism for 2000 years. Its presence in tea has made ginseng tea a favorite among people looking to promote a more energetic lifestyle, and studies have shown that ginseng can greatly help with weight loss if consumed every day for a sustained period. Ginseng was also found to have a favorable effect on insulin sensitivity, making it a good choice for people who deal with diabetes.

Cayenne Pepper


In the last few hundred years, there have been a number of tonics that have employed the use of capsaicin, the active or hot ingredient in cayenne pepper to help treat various ailments. Today, science has uncovered more of the specifics in the way that we can use this powerful agent to arrest caloric intake, shrink fat tissues, and clean the vascular system. Research has discovered that it can stimulate thermogenesis which is the process of metabolizing fats to generate heat. This means that your metabolism is being boosted to create this effect, and more energy which is stored in fat, must be used for it to take place.



People have had a strong love of cinnamon for quite some time due to its festive flavoring and associations with holiday time, but this powerful spice has many other advantages. Research has shown that cinnamon can lower blood sugar levels substantially, in addition to increasing glucose metabolization by more than 18 times the regular amount. This means that it helps to make your metabolism more efficient, which also make it a wonderful thing for people who have diabetes or might be close to becoming diabetic.



Mustard is made from the seeds of a mustard plant, which are ground or cracked and mixed with variations of water, vinegar, lemon juice, wine, or other liquids, salt, and often other flavorings or spices. Mostly, people think of mustard as simply a condiment, but it’s been shown that less than a teaspoon of mustard seeds can boost your metabolic rate by 25%. Which could result in an extra 40 – 50 calories being burned per hour.

For a super metabolic combo, try putting some mustard on steamed broccoli, which is a metabolic boosting vegetable. The taste combination is quite zesty and fun!

3 Mindfulness Tips For Quality Sleep

Do you feel like the business of the day affects your sleep quality? Having an ongoing issue with restlessness or insomnia may be due to day’s activities taking the stage and running through your mind at the end of the day. You may find that when you lay down you are focused on all the things you did that day, or on your “to-do” list for the next day. Sometimes it can be challenging to lay down and fall asleep peacefully. If this sounds like an issue you are having, consider how mindfulness can help you sleep better.

Meditate At The End Of The Day


When most women meditate, as part of a mindfulness routine, they tend to do it in the morning. Though this works for some women, however others may have a lot going on first thing in the morning and finding a moment to have meditation seems overwhelming. For these gals, meditating at night is a much better time to find peace.

Many days can be full of activity that stays hovering around us into the night. By meditating before bed, you can focus on those issues, work through them, and let some of the anxiety go. This allows you to sort things out, come up with a plan, and then go to sleep without the worry and confusion running through your head keeping you awake.

Breathing Exercises

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Part of a mindfulness routine is controlled breathing or breathing exercises. These exercises will help you throughout your day when stress arises. The good news is they can also help you at night to relax and fall asleep easily. As you begin controlling your breathing, you will also be controlling your heart rate. Your breathing slows, and so does the heart rate, which in turn helps your body to relax and sleep. Trying simple breathing exercises as you lay down, begin with ten deep breaths with equal inhale and exhale length, connecting your thoughts to your breath. You will see a progressive move towards easier and better sleep.

Moment Of Mindfulness


One thing that may be hindering your sleep is that you are not alone with your mind at bedtime. What this means is that you may have too much going on, like reading on your phone, listening to a podcast, or having the television on. Instead, try to be alone with your mind. Turn off all the technology and just let your mind be the only stimulate. This works by allowing you to focus on meditation and breathing exercises.

Taking the time to be still and allow the mind and body to connect, will have benefits that will give you better rest as well as increased energy in the morning.

You may have to work on this for a few days to get it to start showing an effect in your life, but once mindfulness takes hold you will start to notice a distinct difference. You will also start to notice that you are sleeping better and having more restful and easy sleep as well.