The struggle for hot sleepers is real. You climb into bed and drift off to sleep with your head coddled by the cold side of the pillow. And then in the middle of the night you’re jolted awake by the worst nightmare—you’re practically drowning in your sweaty sheets.

If you’ve spent your last soggy morning wondering how to stay cool at night, first consider this: Your bedding, beverages, and even the temperature of your shower can play a part—but not how you think. We talked to the pros and busted a few myths to help you get a more chill slumber.

Myth: Your Whole Body Needs to Cool

Bamboo bedding checks off several boxes that point toward a good night’s rest, and certified sleep consultant Kelly Murray tells us that even just adding a pillow in the natural material is useful for those who run warm. “Cooling your head can effectively cool your core body temperature,” she notes. “Sleeping on a pillow made of bamboo fibers can help with this, especially for sleepers who tend to overheat.”

Myth: You Should Only Take Cold Showers

“Contrary to popular belief, a warm shower or bath is a great way to cool down,” says One Medical provider and regional medical director Natasha Bhuyan, M.D. Sure, cold water might feel refreshing before climbing into bed on an especially hot day, but it’s stimulating rather than relaxing, so it can make it more difficult to fall asleep, she adds. Once you step out of the shower, your body will naturally start to cool down.  

Myth: Memory Foam Always Overheats

You’ve likely heard that memory foam mattresses trap heat, but not all memory foam is made equally. Yes, they’re denser than traditional coil mattresses and might allow for less circulation—hence, higher temperatures for sleepers—but the right materials can allow for optimal airflow. “Look for one with temperature-regulating fibers or a layer of cooling gel,” says Craig Schmeizer, founder and CEO of Idle Group (which includes companies Idle and Haven).

Myth: Being a Hot Sleeper Is Always Natural

Everyone has a varying baseline body temp, but that doesn’t mean you’re necessarily bound to be a warm sleeper for life. “There could be aggravating factors at play,” says Bhuyan. The temperature in your room, eating right before bed, drinking alcohol or caffeine late in the day, and even hormonal fluctuations can lead to unpleasantly warm, restless nights. 

Myth: Mattress Protectors Don’t Matter

It’s not just your mattress that matters. “Starting at the base of your bedding is an easy way to make sure every layer of your situation is as cool as ‘the other side of the pillow,’” says Schmeizer. He recommends using a protector made with Tencel fiber, which wicks away excess moisture, leading to overall more comfortable sleep. 

Myth: A Fan Lowers the Temperature in Your Space

If you’re not cranking the AC, Bhuyan recommends opening the window and using a fan to circulate the air in your space. “Although that won’t lower the temperature of the room, it can create a sensation of cooling,” she says. If you’re using an overhead one, make sure it goes counterclockwise for the optimal effect. 

Tower Fan, by Mellso, Walmart ($21)

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Low Profile Ceiling Fan, by Hunter Cranbook, Amazon ($298 was $399)

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Mini Modern Personal Vintage Circulator, by Vornado, Target ($39)

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Myth: Silky Sheets Are Always Cooling

Slippery satin or microfiber sheets might seem like they would offer a more chill night’s rest, but it’s best to stick to the classics. “Cotton pajamas and sheets are the most breathable and can help keep us cool at night,” says Bhuyan. Percale sheets have a looser weave than sateen, so you may want to start there when shopping for your next set, but bamboo, hemp, and linen sheets are great options, too.

Percale Bed Bundle, Parachute Home ($398-$1,054)

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Bamboo Sheet Set, Walmart ($33)

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Linen Core Sheet Set, Brooklinen ($254 was $299)

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The post How to Stay Cool at Night, Even When You’re a Hot Sleeper appeared first on domino.

I’m the person in your hot yoga class who apologetically breaks out laughing when the poses end and the intense breathing begins. You know when everyone rapidly exhales to the beat of the teacher’s clap at the end of class? That’s me next to you in the back of the room desperately trying to keep it together.

Despite having grown up with a yogi for a mother, I’ve always been skeptical of dedicated meditators and generally zen people who “practice” breathing. But what is there to practice? I’d ask myself, holding back an eye roll. The fact that I was still alive and functioning was enough to convince me I didn’t need any more “practice.” Still, I was determined to understand how everyone around me had become breathing believers. So I decided it was time I took my first breathing workshop.

If you’re from the UK, you probably know Poppy Jamie as the former TV and Snapchat personality who’s cool friend group consists of the likes of Suki Waterhouse and Cara Delevingne. But if self-care happens to be your specialty, you’ll know Jamie from Happy Not Perfect—her millennial-geared mindfulness app that launched earlier this year. While the 20-something entrepreneur is many things, she also happens to be a breathing enthusiast.

“I got into breathing after I went to this intense, 45-minute breathing session, and I was left crying for two hours afterward,” Jamie recalls her initial revelation. “I didn’t even know what I was crying about! I was just releasing all these pent-up emotions that I had not been addressing, and it felt incredible. I thought, Oh my god, this was just through breathing that I was able to do this.”

Her training began under the watch of Dr. Belisa Vranich—a leading breathing consultant, clinical psychologist, and founder of The Breathing Class. It was during her first workshop in NYC with Vranich (where she completed 100 hours of breathwork) that Jamie discovered that nine out of 10 people breathe incorrectly. This was the first lesson Jamie passed on to me as she helped me earn my beginner belt in breathing during a recent workshop hosted by Breathe Right at Sky Ting Yoga in Manhattan’s Tribeca neighborhood.

Alongside sleep coach Nick Littlehales and NASA’s top harmful chemical sniffer (yes, that’s a real job), George Aldrich, I learned the golden rules of breathing—and why it’s the easiest choice you can make for your happiness and health.

The Art of Belly Breathing

If there’s one rule worth noting, it’s this: Breathe through your belly. You might think you already do this, but the real truth is that nine out of 10 of us are actually breathing through our chests.

“At the age of five, we go to school and we start hunching over desks. Our breath, then, starts to travel up around our chest. We begin to live in fight-or-flight mode. We’re so anxious that our breath is going further up. It becomes shallow,” explains Jamie.

Also called diaphragmatic breathing or abdominal breathing, “belly breathing” is the art of receiving air by contracting the diaphragm. This cortisol-lowering trick stimulates the vagus nerve, which tells your brain that your body can relax—a message that won’t just calm any lingering anxiety but can help you sleep easier and digest food better.

Need an example of good belly breathing? Look at a baby. “They breathe into their belly—up and down, up and down,” says Jamie. “When you start breathing into your belly and you actually inhale to expand as if it were a balloon opening and on the exhale shrinking, it calms the nerves and takes you out of fight-or-flight. It’s the easiest hack anyone can do.”

Practice:

During our session, the class dedicated 15 minutes to watching the belly rise and fall. The simplest way to train yourself is by laying down on your back and placing a light object (we used a yoga block) on your stomach. Notice how the block rises and falls with as you breathe into your belly. Because belly breathing requires more focus than you’d think, the visual is a great place to begin.

“Practice taking full, deep ‘belly’ breaths through your nose. On the inhale, practice letting your stomach expand. On the exhale, allow your belly to move towards the spine. Remember to relax your shoulders and breathe slowly through your nose for five seconds, then exhale slowly for five seconds. Focus on breathing this way for at least 30 seconds or until you feel calm,” explains Jamie.

Bad News, Mouth Breathers

We know, we know, mouth breathers already get a lot of hate. While it’s turned into a common joke, if you can help it, breathing through your mouth shouldn’t be your first choice. Consciously breathing through your nose, on the other hand, can help protect you from 20 million foreign particles.  

“When you breathe through your nose, you stimulate nitric oxide, and that’s brilliant for boosting your immune system,” explains Jamie. “By breathing through your nose and learning to breathe right into your belly, you’re actually able to hack your entire system.”

Bonus? Becoming a seasoned nose breather will help you catch better Zzz’s.

“Maybe the best benefit of breathing through your nose is better sleep!” says Jamie. “Getting a good night’s sleep, especially during the hectic holiday season, is critical to both our mental and physical health.” For anyone struggling to breathe easy through their nose at night, Jamie suggests Breathe Right’s nasal strips as a helpful trick to ease congestion.

Practice:

Turning a mouth breather into a nose breather is no easy feat. Training yourself out of this bad habit requires practice—and plenty of it. That’s why it’s best to make a conscious effort when you’re sitting still and not engaged in conversation. This week, give it a go while you’re working at your desk. You’ll notice that belly breathing comes a whole lot easier when you inhale and exhale through your nose.

Breathe Easy in the a.m.

If the first thing you do when your alarm goes off in the morning is reach for your phone and start scrolling through Instagram, you’re not alone.

“When you go on social media the first thing in the morning, you like everybody else}s lives but your own. You blink and suddenly you’ve been on it your friend’s sister’s mother’s dog owner’s Instagram for 45 minutes. Before I go on to social media in the mornings, I go on Happy Not Perfect and I breathe. That was a really critical change in my routine,” shares Jamie.

Practice:

Swap out the screen time for a 30-second breathing sesh. It’s that simple! You don’t even have to leave your bed if you don’t want to. By starting your morning focused on yourself (and not your S.O.’s landlord’s cousin), you’ll feel more productive and confident throughout the day.

“You only need to dedicate a few minutes of your day to practicing breathing. The key is consistency. For example, if you want to touch your toes, you have to stretch every day. It’s the same with our breathing and minds. Try and stick to a time each day, either with an app like Happy Not Perfect to help remind you, or set a notification on your phone,” suggests Jamie.

Whether or not you’re a full-on breathing believer just yet, we can all probably agree that the benefits of quieting the digital noise around you and paying a bit more attention to yourself aren’t a myth—they’re a fact.

See more stories like this: 

What It’s Really Like to Get a CBD Massage

DIY Acupuncture Exists (and It’s Not as Scary as It Sounds)

I Went Through a Rapid-Fire Quiz to Find My Dream Shampoo

The post I Took an Intense Breathing Workshop—and It Totally Changed My Mood appeared first on domino.

The art of falling asleep is just that—an art. For the non-nappers and restless sleepers among us, a good night’s sleep seems about as attainable as a trip to Narnia. Settling in, achieving total darkness, being comfortable, and minimizing caffeine intake is a delicate balance that only the most sound sleepers seem to have mastered.

Not to worry, though: The sleep-savvy community on Reddit has shared some helpful tips to achieve that sought-after snooze. We’ve mined the website for everything from the obvious and obscure to the totally bizarre tips that have helped these users successfully drift off to dreamland. Hey, don’t knock them until you’ve tried them.

Try a mental game

Kind of like counting sheep, user ChrissiTea recommends taking your mind off of not being able to go to sleep by occupying your brain space with a mental exercise. Some ideas are to count down backward from 100 or to pick a word and create new ones by changing one letter at a time. For a real challenge, try picking a category and then coming up with a relevant word to fit that category from every letter of the alphabet.

Count your breaths

Reddit user PunTasTick swears by a trick learned from the TV show, The Mentalist, that involves counting each of your breaths. For every inhale, count “1” in your head, and count “2” for every exhale and repeat. “I do it all the time when it’s a night that I realize I’m worried about something and I can’t sleep. I think by giving your brain an easy mundane task, it can stop thinking so hard about all of the other things going on” says the user.

Try ASMR videos

User doublejinxed says ASMR (which stands for autonomous sensory meridian response) YouTube videos help immensely. “I watch them most nights before bed, and it’s both enjoyable and makes me sleepy. Gentle whispering is my favorite.”

Nail your nap playlist

User Hrossafluga recommends an “extreme chilled vibes playlist” called Focus Pocus on Spotify.

Try coffee napping

Although it sounds wildly counterintuitive, there were threads upon threads about “coffee napping,” which is essentially chugging a cup of coffee, and then taking a 20-minute nap. “When you wake up, you feel amazing,” says user syxthsense. “The science behind it is that adenosine gets rinsed out of the brain as we sleep, and then the coffee can outcompete it for the receptors that normally let us know we are getting tired. Because of this, the coffee lasts far longer, and has more of a wakefulness-promoting effect, rather than a stimulating effect.”

Nap somewhere other than your bedroom

SirEDCaLot recommends changing the situation—don’t nap in the same place or manner as you do when it’s time for core sleep. “Do it somewhere else—on the couch, reclining in a chair, etc. If you do this while you’re feeling tired, it’s much more likely that you’ll fall asleep quickly, get 10 to 30 minutes of snooze time, and then wake up feeling refreshed (or at least feel refreshed after you walk around a bit).”

Try having your legs up a wall

User ushotmessexpress says that in addition to meditation, lying on your bed with your feet and legs flush up against the wall helps you drift off to dreamland. “If your bed isn’t against the wall, then lying on the floor works as well,” ushotmessexpress says. “Just staying like that for five minutes should show improvement in calming down your brain. If you sleep with your phone in your room, turn it on ‘do not disturb,’ and put it across the room with the screen down.”

Hypnosis might work, too

User shaykai posted a sleep hypnosis session that’s just under an hour. “It puts most people asleep before the recording finishes,” shaykai says.

There’s an app for that

User throwaway27514 suggests apps available for Android and iOS that monitor your sleep and wake you up at the “right” time. The Android one is called “Sleep Like Android.”

Make rest—not necessarily sleep—the goal

Notes user Qlaras, “I’ve done a 15 to 20 minute nap with the goal of lying down so that the heart doesn’t have to work to pump blood anywhere. Then, I close my eyes to give them a rest, and simply relax.” If possible, Qlaras does this in the sun, as a change of pace from sitting in an office all day.

Avoid tossing and turning while napping

In order to be economical about your drifting time, user MizterUltimaman says to avoiding tossing and turning. “Tossing and turning to get into a ‘comfy’ position requires muscle activation to move the body, which makes a person more physically alert, and keeps the person from really being able to sleep,” MizterUltimaman says. “And it’s not like that ‘comfy’ position stays comfy. Five minutes later, an imperfection in the position will be realized. So just not using muscles to move will make the body sleepier.”

Do you have any favorite crazy sleep remedies that work? Let us know!

This story was originally published October, 2017 and has since been updated. 

See more sleep tips:

Is a Good Night’s Sleep as Easy as a Bedtime Story?

6 Nap Hacks To Try This Week

8 Things You Need to Know Before You Purchase a Mattress

The post Crazy Sleep Tricks From Reddit That Actually Work appeared first on domino.

We have a sleep fetish. Instagram is populated with advertisements of neatly packaged products promising to cure bedtime woes with the click of a button. One of the buzziest products of the last year was not some new-fangled tech product—it was a blanket. In fashion, “sleepleisure” is replacing athleisure. Subway adverts are littered with beds featuring well-rested-looking models taunting morning commuters with their superior sleep situation. The last few years have seen a change in the way we think about sleep and the conversation surrounding it. We’re a generation obsessed, perhaps to the point that we’re actually losing sleep, with the idea of losing sleep. But why now?

It might simply be that we’re more conscious of sleep and its importance than ever before. According to the CDC, one in three adults isn’t getting enough of it. While this may not be a groundbreaking statistic to anyone, it’s interesting to note that millennials probably aren’t that one adult: Forbes reports that our generation is sleeping an average of 25 minutes longer each night. Maybe the biggest indicator of our sleep obsession is the fact that it has spawned an entire industry: From direct-to-consumer brands to wellness startups, “chic sleep”  is booming.

This industry has branched off into several verticals. The most visible may be the mattress-in-a-box sector; 2014 saw the launch of Casper and an entirely new approach to traditional mattress shopping. Allswell has taken it one step further, offering not only mattresses but every bedding accoutrement you could possibly need, following a similar model based off convenience. Bedding companies like Brooklinen and Parachute are making sheet shopping exciting: promising luxury-level quality at an accessible price point. There are even sleepwear companies, like Sleepy Jones, that would like you to think of your pajamas as uniforms you can (and should) spend all day in, as opposed to utilitarian pieces of cloth.

While the chic sleep industry didn’t exist a mere decade ago, it’s now incredibly saturated. This makes examining these brands interesting because to do so offers insight into why millennials are more obsessed with sleep—and, in particular, trendy sleep—than seemingly any other generation. So we spoke to some of the leading sleep companies to understand this boom. After all, being tired is hardly a new problem, but the solution is chicer than ever.

The Wellness Boom and Sleep as a Status Symbol

For better or for worse, “burnout” and “self-care” are the buzzwords of our generation. We’ve been beaten over the head with the notion that millennials are the most stressed-out generation of all. Gwyneth Paltrow has arguably commodified an entire lifestyle based on responding to this anxiety with things like aura-cleansing sprays and $175 “meditation” candles.

“People are definitely thinking more about wellness. Our lives are so crazy that the moments we have to rest and chill are precious. Your bedroom is a special place,” says Vicki Fulop, cofounder of Brooklinen.

Luxe Core Sheet Set, $129+, Brooklinen

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Allswell president Arlyn Davich agrees, attributing the millennial crusade for better sleep in part to the visibility of the wellness movement. According to her, our priorities have shifted, and we’re simply interested in investing in ourselves more than ever before. “Over the last decade, things that adorned your body in public—like handbags or shoes during the Sex and the City era—were status symbols,” she says. “Because all those things have become so democratized, I think looking well-rested, healthy, and fit have become the new status symbols.”

Through tapping into our collective interest in wellness, chic sleep companies are selling a lifestyle, not a product. Parachute is a great example of this. You can buy beautiful linen sheets and plush bathroom textiles, yes, but you can also buy high-quality decor and even mattresses. And with an army of 192k loyal Instagram followers, Parachute is almost more of a lifestyle blog than strictly a retailer.

Founder Ariel Kaye says this was intentional. “When I launched Parachute, I knew that I not only wanted to offer the best sheets on the market, but I also wanted to inspire a movement around sleep, wellness, and creating a comfortable home,” she explains. “We’ve cultivated a community dedicated to comfort, both online and off.”

A New Type of Consumer

The companies that cater to this need for chic sleep are largely run by millennials, for millennials—a situation that affords them certain benefits when it comes to reaching their target consumer. It’s why they know where to advertise—through smart social media campaigns, prominent podcasts, and quippy subway ads. It’s also why they know how to advertise. Most of these companies share similarly minimalist, contemporary branding that’s aesthetically appealing. Their ads feel more authentic than aspirational: “It’s not about having a perfectly made bed, because that’s not life as we know it,” explains Fulop. “We want people to see themselves in our ads.”

Quartz reports that 40 percent of America’s workforce will be freelancers by 2020. This could explain why people’s attitudes toward shopping for sleep products have changed; consumers will be spending more time at home than ever before, so they’re investing in things like bedding and loungewear at a higher rate. Retailers who offer transparency and efficiency have edged out more traditional business models, which offered an almost overwhelming number of items at different price points and quality levels.

“The Allswell” Mattress, Allswell ($245)

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“I think millennials have always been interested in limited choice; internet companies in general just have done a better job at capitalizing on that,” says Davich. For example, Allswell items hit every possible sleep-related product bucket—there are mattresses, beddings, pillows, and duvet inserts. But the difference between brands like Allswell and traditional retailers is that Allswell offers only a couple in each category; the idea being that it’s a more efficient way to shop because you know that you’re viewing the best of the best.

Aside from efficiency, the new consumer also prizes transparency. This is a pattern reflected outside the sleep industry, too, as in the culinary world, there’s the rise in farm-to-table cuisine and the push to buy locally to understand where your food comes from. According to a Nielsen survey, 73 percent of millennials reported a willingness to pay more for sustainability. We’ve seen this firsthand with slow-fashion brands touting transparency in their production processes.

Linen Venice Bedding Set, $349+, Parachute

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“Our millennial customer likes to do the deep diving and understand what makes a product high-quality and why it’s more affordable,” says Fulop. “People want to understand what they’re getting, where it’s coming from, and what the brand stands for. They want a brand they can trust and identify with.”

A Response to an Overly Connected World

A little over a year ago, a new tactic for getting better sleep was suggested: Reading bedtime stories.

With the right mixture of nostalgia and delightful quaintness, this piece of advice took off with those dedicated to getting better sleep. It was seen as a way to force yourself to be present, and most importantly, end your day away from a screen. Whether it’s listening to a soundtrack or reading a book, most sleep experts will tell you it’s best to revert to analog methods to catch z’s. But beyond just practical advice (we know by now that overexposure to blue light has detrimental health effects), there’s something emotionally alluring about the idea of your bedroom being a place where you can completely disconnect. It’s this idea that chic sleep brands are capitalizing on.

Marina Pajama Set, Sleepy Jones ($198)

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“Lounging is the greatest luxury, and you can get there by way of our product,” says Sleepy Jones brand creative Christian Lopez, repeating the company manifesto. “We try to remind our audience to take moments to unplug, and that seems to resonate with people.”

He’s on to something there: Millennials are the biggest consumer group in the US furniture and bedding market. It seems there’s a price to pay for choosing to distance oneself from the digital age, and our generation is willing to pay up. After all, chic sleep—like all trends—isn’t free.

“We think it has to do with the fact that everyone is so connected throughout the day, so the greatest luxury isn’t material—it’s the quiet moments when we slow down and reconnect,” he says.

Perhaps this generation’s obsession with sleep is simply an inevitable byproduct of being the first generation totally ensconced in the digital age. While splurging on luxury pajamas may seem like an indulgent consumer habit to some, Lopez posits that it merely helps facilitate the biggest splurge of all: allowing ourselves time to disconnect from the outside world. And, as anyone who has ever felt pangs of guilt after choosing to sleep in over getting a head start on the day’s emails will tell you, this theory is one that rings eerily true. 

See more sleep stories: Can the Right Sheets Help You Fall Asleep? I Tried 5 Hacks to Become a Morning Person—Here’s What Actually Worked 7 Ways to Outsmart Insomnia, According to Women Who Actually Did It

The post Is It Just Us, or Are We Suddenly Obsessed With Sleep? appeared first on domino.

To the chagrin of Eastern medicine, meditation tends to fall under the broad umbrella of “wellness”—a catchall term used to describe Western society’s collective obsession with maintaining good health. Lumped together with trends like crystal healing, nutritional supplements, and sound bathing, meditation is—unfortunately—often met with a dose of skepticism.

But unlike these health trends, which are typically characterized by a lack of scientific evidence and a wellspring of anecdotal praise, meditation does not have the shelf life of a nineties fad diet. Not only has this ancient practice served as the spiritual backbone of countless cultures for decades, it’s been extensively studied and scientifically corroborated many times over. Studies have linked mindfulness meditation to a host of mental and physical benefits, including improved self-esteem, decreased social anxiety, improvement in symptoms associated with anxiety and depression, sharpened focus, migraine relief, and more.

But considering how difficult it is to quantify spiritual experiences, we tapped Sarah Romotsky, R.D., head of health and science strategy at Headspace, for an in-depth look at what meditation actually does to the body and brain over time. Here’s exactly what to expect when developing your meditation practice, from day one to day 30.

After One Day

“Studies have shown [that] just one session of meditation can result in reduced stress, feeling calmer, and even physical health outcomes like decreased heart rate,” Romotsky says. She points to published research that determined that just one 15-minute session of meditation can “reduce mind wandering and increase focus by 22 percent.”

Consider a short meditation session if you’re overwhelmed at work, having trouble falling asleep, or experiencing a bout of heart-racing anxiety.

After One Week

“The best thing about meditation is that the benefits build over time,” explains Romotsky. “Those short-term, immediate effects only continue to grow with a consistent meditation practice. After about one to two weeks, studies have found that people report feeling more focused, more emotionally balanced, and less stressed.”

She references studies showing that after 10 days, meditation through digital apps can increase happiness, resilience, and satisfaction with life, and reduce irritability and negative emotions.

After One Month

General mindfulness research shows that after eight to 12 weeks of consistent meditation practice, the brain can “physically change its shape [through] a process called neuroplasticity,” adds Romotsky. Neuroplasticity is defined as “the ability of the brain to form and reorganize synaptic connections, especially in response to learning or experience or following injury.”

More specifically, “a meditation practice can enhance areas of our brain associated with focus and critical thinking, and actually shrink an area of our brain, called the amygdala, associated with how we experience stress, anxiety and fear,” she explains. “One month of meditation will still bring all mental, emotional, social, and physical health benefits of meditation and by this point, the practice should start to feel a little easier.” As it turns out, then, tuning out the rest of the world may just be the best thing you can do to give your brain a tune-up.

Create your own meditation space with these tools:

Palo Santo Natural Incense, Need Supply ($12)

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Set the mood with Woodlot’s Palo Santo incense. Harvested from naturally fallen branches of the Palo Santo tree in Ecuador, it purifies indoor air and naturally wards off mosquitoes outside.

The Reversible Mat 5mm, LuluLemon ($68)

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You can meditate anywhere, but we humbly prefer this Lululemon yoga mat.

Mother of Pearl Effect Incense Holder, Zara Home ($18)

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We can’t resist an incense holder that doubles as a decorative knick knack; Zara Home’s Mother of Pearl version would easily elevate a makeshift meditation space.

See more on meditation: The Beginners Guide to Meditation The Best Meditation Apps to Help You Zen Out How to Start Meditating, Once and For All

The post What Actually Happens to Your Body When You Meditate appeared first on domino.

Getting a good night’s sleep can feel like a serious challenge at times. With the stresses of everyday life and a seemingly never-ending exposure to technological stimuli, it’s no wonder we spend the majority of the night tossing and turning. Naturally, those stresses rear their head often in the most inopportune hours: right before bedtime.

We may swear by various fixes for such situations—CBD or candy (yes, really)—but don’t be quick to overlook a more natural approach to de-stressing: tea. While the market may be saturated with calming and sleep-inducing teas, it’s not uncommon for the boxed varieties to be loaded with sugar, spices, and various other extraneous ingredients. More often than not, they tend to run on the pricier side as well. For as committed we are to getting a solid snooze, spending upwards of $36 on a box isn’t our cup of tea.

The solution? DIY’ing a calming brew, which is not only cost-effective, but it also allows you to pinpoint specific types of stress. Ahead, the herbalist-approved blends and ingredients you should familiarize yourself with to create the ultimate sleepy-time teas at home.

What are calming teas made of?

The majority of the sleep teas on the market typically contain the same active ingredients—some more well-known than others. Chamomile, lavender, and passion flower can be grouped under the popular subset of calming herbs, while catnip, skullcap, and holy basil run a bit less traditional.

“If you are having trouble falling asleep and don’t have a specific calming/sleep tea on hand, you can combine chamomile with a soothing mint blend by using two teabags for one calming cup,” advises acupuncturist Stefanie DiLibero, who specializes in Chinese medicine at Gotham Wellness.

The herbs to know

To fall asleep

If you find yourself experiencing trouble falling asleep at a basic level—think high energy and general restlessness—chamomile and valerian are your go-tos. The herbs function as a natural sedative, which will not only help you fall asleep faster, but they also reduce anxiety and restlessness. According to DiLibero, chamomile is proven to be a significantly beneficial aid for those suffering from Generalized Anxiety Disorder (GAD) in clinical trials funded by the NCCAM.

Acupuncturist Jen Becker suggests steeping a teaspoon of dried Valerian root in hot water for 10 minutes. “It’s a flowering plant, but only extracts from the root are used for medicinal, sleep-inducing purposes,” the Chinese medicine specialist adds. “It helps increase levels of gamma aminobutyric acid (GABA), a chemical in your brain that promotes and protects sleep by basically sedating the neurons in your central nervous system.”

Loose Leaf Tea Subscription, Heavenly Tea Leaves ($130)

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To calm down

Catnip and passion flower are typically earmarked as the “calming” herbs. “Catnip contains nepetalactone, which converts to nepatalic acid and helps calm the nervous system,” says DiLibero. The latter of the two has been shown to inhibit anxiety.

Herbalist Karen Rose of Sacred Vibes Apothecary suggests pairing passion flower with skullcap, an herb widely known for its ability to reduce anxiety and help those struggling with insomnia. “Passion flower helps reduce the practice of making lists in our head, whereas skullcap centers you by helping release tension,” she adds.

Becker adds that a few promising studies have shown that passion flower may also help with headaches and insomnia. “When making passion flower tea loose-leaf, you’ll have to let the tea steep longer than you’re used to—probably about 15 minutes,” Becker notes. The bonus here? You’ll also benefit from passion flower’s high levels of magnesium, vitamins A and C, calcium, and powerful antioxidants.

To promote relaxation

Lavender not only inhibits anxiety, but it also has the power to enhance sleep quality. While common in the form of essential oils, it can be a bit bitter to ingest it on its own. Rose suggests combining it with lemon balm and chamomile for an ultra-relaxing blend. In short, it’s the one to take if you feel like you need to “turn your brain off.”

Try The First Mess’s take on the herb, which features a calming blend of chamomile, dried lavender buds, and milk.

On a similar front, Rama Tulsi, aka holy basil, is an herb commonly used in Ayurvedic medicine. According to DiLibero, it has been shown to treat anxiety and depression, helping lower cortisol levels, which can help you stay asleep longer.

The adaptogenic herb Ashwagandha is yet another that modulates your body’s response to stress. “Recent studies have shown it to be as effective as prescription sedatives and antidepressants at promoting relaxation and calm, reducing anxiety, and lifting your mood,” notes Becker.

As it can be quite bitter, a little goes a long way. Becker suggests ½ teaspoon of the herb, in powder form, when making tea, but you can add it to smoothies or lattes as well.

To quiet the nervous system

Ever experience that sinking sensation in your stomach, which can be likened to a gut punch? That’s stress manifested by way of your digestive system. “Lemon balm is a great fix for those who hold stress in their stomachs,” notes Rose. Used as a sedative, the herb, much like peppermint, can be a great aid for those who struggle with that feeling of uneasiness in the gut.

Teapot, Hasami Porcelain ($75)

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Not all stresses are created equal

“We all have our individual ways of processing stress,” says Rose, “it’s important to identify where you hold stress before you work toward alleviating it.” If you’re the type who spends hours in bed running through an imaginary to-do list, make a lavender-based tea to encourage slumber.

“These herbs aren’t going to hit you hard and knock you out,” adds Rose. Instead, they’ll induce a soothing sense of relaxation to help you wind down.   

DIY a personalized blend

The beauty of the aforementioned calming herbs is that you can mix and match them to produce a mix best suited for your source of stress. The fact that the majority of these flavors can be seamlessly paired with one another is an added bonus.

Invest in a loose-leaf tea brewing kit or opt for reusable muslin cloth tea bags to contain the dried herbs and flowers for your tea. Keep a small stockpile of herbs in your pantry and experiment with various combinations to find the perfect one for you.

Becker’s favorite DIY sleep tea is comprised of a combination of rose, chamomile, and ginger. “After steeping, I’ll filter out the tea leaves and add a little nut milk and a squeeze of honey. It’s simple and delicious and always sends me off into a deep, serene sleep.” That’s a de-stressing ritual we can definitely get on board with.

The post A DIY Herbal Tea Could Be the Answer to Your Sleep Problems appeared first on domino.

Small rituals make home a place for rest and rejuvenation. In The Wind Down, we explore the wellness routines of people we admire.

When Kellie Brown (catch her colorful finds on her website, And I Get Dressed) moved into her Los Angeles home last March, the fashion blogger did not realize how much time she’d be spending in her new digs for the months to come. So she took the task of decorating head-on, filling the space with vintage finds and fresh flowers to create her own personal sanctuary. Now with the launch of her new podcast, Fat Icon (which will focus on the contributions of large-bodied people in the fashion, art, and business worlds); the growing success of her T-shirt line; and her continued dominance across social media, she’s finally found a place where she can get creative by day—and chill out by night.

Start with a stretch: Brown begins each morning on her yoga mat, going through a series of movements she learned from a trainer years ago to get her blood flowing and strengthen her core.“People make all sorts of assumptions about my fitness level because of how I look, but sometimes I’ll do a move and someone will be like, ‘Whoa!’” she says. “I’m like, yeah, I do this every morning.”

Prioritize pampering: When Brown saw her peach-toned vanity listed on Instagram, she loved it so much that she had it shipped all the way from New York to L.A., where it’s now an important part of her daily routine. Every morning she sits there, going through her skin-care routine—she’s a big Summer Fridays and Sunday Riley fan—and doing her makeup. “I really love this ritual, even though I’ve never really been a ritual person,” she says. “It gives comfort and predictability in an unpredictable world.

Take nature breaks: “I like to drink my coffee and answer emails outside,” says Brown of her patio, which she outfitted with a dining table, two sofas, and white metal peacock chairs that she scored on Facebook Marketplace. “It’s an amazing way to start the day.” When she needs a time-out from her in-box, she’ll take walks around the neighborhood to recharge. Then, as things start to slow down, she’ll step out again to catch the evening breeze before the sun sets.

Hop in the shower: “I’m a big bath person,” says Brown, “but I love a nice shower.” To make hers special, she hangs fresh eucalyptus branches and commits to a super-hydrating hair-care routine with Shea Moisture products, which she calls “incredibly beneficial” during winter.

Play some tunes: Brown cranks up Spotify before she gets her shut-eye. “I’m definitely listening to music before bed,” says Brown. “I’ve made all these fun little playlists—like cute, sleepy time, and romantic.”

Un-decorate: “I learned from my last apartment that a serene, minimal bedroom is transformative for me,” says Brown. “When I had changed mine to just white walls, I started sleeping like a baby.” She makes her own hotel-like escape with Parachute’s percale sheets, a bold printed throw by BFGF, and sheer white curtains that perfectly diffuse the Southern California sunlight.

Disconnect from tech: A relatively new rule has helped Brown maintain some semblance of a work-life balance: Don’t bring the laptop into the bedroom. Before heading off to bed, she’ll watch an episode of Parks and Recreation or The Office, and then the computer goes off. “It doesn’t mean I won’t answer an email on my phone,” she says. “But before, I would fall asleep with my laptop, so I’m making progress.”

Our Winter Renovation issue is here! Subscribe now to step inside Leanne Ford’s latest project—her own historic Pennsylvania home. Plus discover our new rules of reno.

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To some, it might seem like a waste of time to crawl back under the covers in the middle of the day, but as it turns out, naps are actually a great idea—and not just because there are few feelings quite as satisfying as giving in to your drooping eyelids when it’s only the afternoon. According to a survey of 2,000 people by Mattress Nerd, those who indulged in a little shut-eye during the day reported that they were productive, career driven, and had a good work-life balance—at rates way higher than those who didn’t rest.

This shouldn’t come as too much of a surprise, though. Research has shown that daily siestas can reduce your risk of dying from heart disease, in addition to boosting memory and inspiring creativity. Sleep is, after all, a key ingredient for all-around good health.

If daytime snoozing doesn’t come naturally to you, don’t force it—just know that taking one to two 30-minute naps a week has been shown to lower the risk of cardiovascular problems. Consider this all the excuse you need to doze off during the day, because once you wake up, you’ll be well prepared to tackle everything ahead of you.

See more stories like this: Make This Simple Change for Better Sleep Tonight I’m a Linen Sheet Devotee—But West Elm’s Alternative Might Be Just as Good Can the Right Pillow Help You Sleep Better?

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For the second year in a row, Finland was named the world’s happiest country, and for good reason: The Scandinavian country is rife with nature, has the most saunas per capita, and legally mandates at least five weeks of paid vacation. Now, a new initiative by Business Finland will allow you to Rent a Finn on your own vacation in the hope that you’ll take away a few lessons on living a happier life.

Those who find themselves bitten by the wanderlust bug can apply to win a trip to Finland (that comes with a Finnish guide) by recording a video application about themselves, their desire to visit the country, and their relationship with nature. For the rest of us, a few key lessons can be taken away from a quiz developed by Finnish holistic coaching company Hintsa, which measures how balanced your life is on Rent a Finn’s site.

I consider myself a relatively content person, but I live in a city where I don’t come face-to-face with nature every day, I don’t exercise (much), I find myself more drawn to pasta more than steamed vegetables, and I maintain a pretty high level of stress on a day-to-day basis. On this quiz, I scored a mere 2.2 out of 5. Luckily, my results were also paired with some Finnish wellness tips for how I can improve the balance of my life, and these suggestions might just help you find your bliss too.

Consider Your Mental Health

Just as much as this quiz stresses the importance of physical activity and a well-rounded diet, it also notes the importance of caring for and cultivating your mental energy. A suggestion like “self-reflect, but don’t ruminate” may seem like a simple direction, but it can help you target the thought spirals that allow anxiety to percolate.

Stop Sitting So Much

Surprise! Even if you do make time to exercise, prolonged sitting comes with a slew of risk factors. Simply taking a few breaks a day to walk or stand can go a long way toward improving your physical and mental health.

Focus on Your Core

One of the most key focuses of Finnish wellness is on the “core,” which is essentially your personal identity and sense of purpose. Now, that might sound like a big concept to grasp, but essentially, focusing on your core just means figuring out what matters to you and sticking to your principles. You can feel better in a mere instant.

See more wellness advice: What Actually Happens to Your Body When You Meditate Can the Right Pillow Help You Sleep Better? How Moving to Spain Changed My Approach to Wellness

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For such an easy activity, sleep can be a lot of work. Whether you toss and turn, struggle to calm your thoughts, or constantly shift positions, getting a good night’s rest can actually be pretty complicated. That’s why, when it comes to figuring out your ideal pillow configuration, a lot of trial and error might just be necessary.

Pillow preferences are highly personal. You might favor resting on a throne of four or more pillows, while another person prefers sleeping without any pillow at all. Ultimately, when comfort is concerned, a lot comes down to preference, but there are still plenty of scientifically driven recommendations that can not only guarantee you to sleep better but also to rest in the best position for your body.

Depending on how you sleep, the pillow that works best for you can vary. “Individuals who are primarily side sleepers usually need more height due to the distance between the shoulders and the neck, while back sleepers may not need that much height in the pillows since they are closer to the mattress,” explains Dr. Robert Koser, DC. “The key thing is to be in a neutral neck position when sleeping on your back and side, so if you notice your head is flexed or dipped down too much, it is time to invest in a different pillow.”

Whether you prefer a traditional down fill or a plusher memory foam, the right pillow for your sleep style will ensure that you wake up feeling refreshed. “Keeping proper cervical spine posture as we sleep will keep the joints healthy in your neck, and you should be waking up with fewer aches and pains,” Koser adds. Here are the expert-recommended picks that will keep your spine in perfect alignment while you sleep.

If You Can’t Quite Define Your Style

Pluto Pillow ($85)

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If you’ve found yourself in a Goldilocks-style loop picking out your perfect pillow, there’s a startup for that: Pluto is a customized pillow that is best suited for your sleep style, using an online quiz to prescribe the perfect cushion for you. “Our proprietary model and pillow designs take a more scientific approach in which we create and personalize pillows to you based on your body stats, how you sleep, and your preferences,” explains founder Susana Saeliu. “This algorithm continues to improve with more orders and customer feedback.”

If You’re a Hot Sleeper

Eden Shredded Memory Foam Pillow, Coop Home Goods ($90)

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Many chiropractors recommend memory foam pillows because of their ability to perfectly cradle your head. “This pillow is filled with shredded memory foam infused with gel, microfiber, and crosscut,” explains Caleb Backe, sleep specialist and certified health and wellness expert for Maple Holistics. “It removes body heat, leaving you feeling cool all night long. You’ll never need to fluff it up in the middle of the night because of its gusseted edge.”

If You Switch From Back to Side

Pillow, Saatva ($145)

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A weightier pillow than you may be used to could be the trick to maintaining better alignment through the night. “Back sleepers need a medium-thick pillow to keep the head, neck, and spine nicely aligned,” says Saatva sleep expert Terry Cralle, RN. “The perfect pillow for side sleepers—the majority of us—is a slightly thicker, firmer pillow for optimal alignment.”

If You Consider Yourself a Generally Typical Sleeper

Extra Firm Pillow, Hullo ($99)

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Don’t feel pressured to overthink things. Chances are that a firm pillow could be your ideal match. Dr. Paul Capulong, DC, the clinical director of Active Therapy Center in Santa Monica, advocates that back and side sleepers alike opt for firm pillows. Just be mindful of your sleeping position: “A common mistake people make is that they tend to sleep on the edge of the pillow rather than placing the pillow at the base of the neck.”

If You Want Support With Some Flexibility

Proper Pillow ($70)

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Height and weight can also affect what kind of pillow you need. “I’m a huge fan of the Proper Pillow, a pillow designed by a chiropractor that accommodates a wide range of body sizes by including an extra flat piece of foam that could be inserted into the pillow for larger people and left out for smaller ones,” says Dr. Adam Lamb, DC. “It also adds some very comfortable quilted fabric in its hypoallergenic case, which makes the pillow look and feel like a more traditional but ultra-luxury pillow. This is the pillow I currently use and recommend most for my patients.”

If You’re Looking for a Total Cradle

Tri-Core Pillow, Core Products ($53)

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Don’t be afraid to go for an untraditional pillow shape, as it could offer the best support for you. “In my 31 years of practice and treating well over 6,000 patients, I see the Tri-Core pillow as the best and most versatile pillow for the majority of people,” says Dr. Eugene Charles, director of The Applied Kinesiology Center of New York. “It cradles the head and supports the cervical spine. It has different variations and depths on the pillow itself—one side is thicker and another thinner to give more support to each individual depending on your size and specific needs.”

If You Need Something a Bit More Breathable

Ultra-Luxury Bamboo Shredded Memory Foam Pillow, Snuggle-Pedic ($50)

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Tired of fluffing flattened down pillows? Dr. Rick Swartzburg, DC, recommends a versatile alternative: the Snuggle-Pedic. It “conforms to your neck and head for proper orthopedic support,” and with the help of a foam core and a bamboo cover, stays nice and cool throughout the night.

See more sleep advice: I Never Knew Luxury Until I Slept on These Sheets Casper Is Reinventing the Night-Light—But for Adults Can Chinese Herbs Make You Fall Asleep Faster?

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