Wellness Wednesdays: Edition #24

Welcome to Your 24th Wellness Wednesday Newsletter!

Today, we're exploring evening routines and how they can transform next day's success. Let's go 🚀

#1. The Power Hour: Your Sacred Evening Time ⏰

Quick Science: Cortisol levels naturally decrease in the evening, making it the perfect time to wind down and prepare for restorative sleep.

The Ideal Evening Timeline:
• Start 90 minutes before bed
• Dim lights
• Put devices away
• Begin relaxation rituals 🌅

Benefits:
• Better sleep quality
• Reduced anxiety
• Improved morning energy 😌

Pro Tip: Set an evening alarm to remind you to start winding down!

#2. Evening Movement Medicine 🧘‍♀️

Gentle Bedtime Yoga Flow:
• Cat-cow stretches (30 seconds)
• Child's pose (1 minute)
• Legs up the wall (3 minutes)
• Gentle twists
• Final shavasana 💆‍♀️

Why Evening Stretching Works:
• Releases physical tension
• Calms nervous system
• Improves sleep quality
• Reduces next-day stiffness 🌟

#3. Evening Nutrition Mastery 🍵

Sleep-Supporting Snacks:
• Chamomile tea with honey
• Handful of almonds
• Tart cherry juice
• Small banana with nut butter 🍌

Why Timing Matters:
• Finish eating 2-3 hours before bed
• Choose low-sugar options
• Include tryptophan-rich foods 🌙

Recipe: Sleepy-Time Golden Milk
• 1 cup warm plant milk
• 1/2 tsp turmeric
• Pinch of black pepper
• 1/4 tsp cinnamon
• Optional: honey to taste

#4. Sleep Setup 🛏️

Environment Checklist:
• Temperature (65-68°F)
• Darkness (blackout curtains)
• White noise (if needed)
• Clean, cozy bedding 💤

Pro Tips:
• Invest in quality pillows & blankets
• Keep electronics outside bedroom

Bonus: Evening Don'ts ⚠️

Avoid These PM Pitfalls:
• Blue light exposure
• Heavy exercise
• Large meals
• Work emails
• Intense conversations 🚫

Remember: Your evening routine sets the stage for tomorrow's success. Start small and build consistent habits over time!

Next week: "Understanding Inflammation: Your Body's Hidden Battle"

Have a great (rest of your) week,
WH HealthTips