Recently, someone asked me to name my favorite hobby. I considered for a moment and then responded, “Sleeping!” You might laugh, but totally I’m serious: My love for sleep is REAL. I’m a huge, unapologetic sleeper and I thoroughly rely on a good nine hours (yes, really) each night in order to feel and be my best. In fact, I would say my ability to get qualitysleep is the single determiner of how healthy, happy, productive, and focused I feel.

Through time, however, I’ve learned that getting great sleep isn’t simply about making the time to sleep; it’s about working to create the right conditions for quality sleep. Ahead, I’m sharing my tips and tricks – most of which are backed up with research. Read on.

Exercise daily

While exercise can stimulate and energize you during the day, research has found that it can help facilitate sound sleep at night. This doesn’t mean exhausting yourself with rigorous, punishing workouts, either. Additional research shows that even engaging in low-impact activities like tai chi  and yoga helped improve participants’ sleep patterns. I prefer to exercise in the first half of my day, for about 45 – 60 minutes. Do anything you can – even power-walking works!

Get cold(er)

Did you know that when we sleep our temperature naturally drops? It happens, in part, because when we enter REM sleep(the gold standard for awesome zzz’s) our body loses some capacity for thermoregulation. Further, this drop in temperature – up to two full degrees! – is a natural way for our body to reserve all-important energy for the coming day.

This is why I’ve found that a slightly cooler room is a great way to prep for a good night’s sleep. Other "chill to sleep" tactics I’ve employed include sticking my feet outside of the covers – an utterly game-changing trick I learned from New York Magazine – and taking a hot bath before bed. You might be scratching your head at the bath thing, but by raising your temperature before bed, you’re setting the stage for it to then drop. I know: Mind. Blown.

Meditate

If meditation seems like a catch-all recommendation for wellness, it's because it is -- it can positively impact nearly every aspect of our lives, including how well we sleep. A recent study showed that participants who in engaged in mindfulness activities over a six week span slept better, had less insomnia, and showed less signs of depression than their control counterparts who didn't participate in similar activities. If you're a total meditation newbie, try checking out our recent poston how to get started. Then get snoozin'.

Ditch stimulants and depressants close to bedtime

Yes, that glass of wine can make you sleepy. But it can also disrupt your ability to enter into REM -- meaning you’re getting low-quality, surface-level sleep. (The expression “passing out” from drinking exists for a reason.) Processing alcohol can also make your temperature go up – which, as you’ve just learned, can inhibit quality sleep.

Along those same lines, a stimulant like caffeine can totally derail your sleep efforts if you’re not careful. I’m serious: it’s not just about saying no to that post-dinner espresso; one piece of research highlighted that even drinking coffee six hours before bedtime can result in a lost hour of sleep. My advice? Stick to coffee in the morning and ditch caffeine altogether no later than 2pm.

Eat tryptophan-rich foods

Tryptophan is an essential amino acid that helps do things like regulate our hormones. As such, it's involved with the production of both serotonin (our "happy" hormone) and melotonin, which is the hormone that regulates our sleepcycles. Some research suggests eating more tryptophan-rich foods (such as cage-free eggs, wild-caught salmon, and spirulina) can be helpful in naturally treating insomnia. With that noted, be sure you're not eating too close to bedtime... 

Eat dinner earlier

Several years ago, I wrote an article for FirstWeFeast on the science of dreaming and food. Through this fascinating subject I learned that big meals close to bedtime not only disrupt your sleep, they can also be a precursor for nightmarish dreams. This is for two reasons: One, your body’s temperature rises when it is trying to digest food – and we now know that being hot (and bothered) while sleeping is a no-no. Two, certain foods – such as spices – have psychoactive properties, which can influence your brain's functioning. If you’ve ever had a restless night of crazy dreams after a spicy, exotic meal, you know what I’m talking about. Eat as early as possible, allowing your body plenty of time to digest prior to hitting the hay.

Less screens, more books

I’m not the first person who has told you this, but you really should put your phone away before bed. I don’t mean two minutes before bed, either – I’m talking at least a half an hour prior to snoozin'. This is because the blue light emitted by your iPhone, tablet, or even your television disrupts the production of melatonin, the hormone involved with getting you asleep. In lieu of Instagram scrolling, I prefer reading a good-old fashioned book: It’s a meditative, calming activity and it sets the stage for winding your brain down. (Unless, of course, you’re reading some sort of crazy thriller. Maybe pick something else?)

Don’t stress about not sleeping

Perhaps the best piece of advice about sleeping better is to stop focusing on the actual act of sleeping. This is because when you focus on sleep, you only amplify or aggravate existing anxiety, putting undue pressure on yourself. Instead of obsessing over the witching hour that is bedtime, attempt to make the lifestyle changes I’ve detailed out: exercising, early dinners, a better diet, and calming nighttime rituals. I think you’ll find that by focusing on them (most of which happen during the day) you won’t need to think about sleep at night. And, when all else fails, don’t forget to stick your feet outside of the covers!

In my first job out of college, I worked at an advertising agency in the media department. Now, media is one of those businesses where you’re constantly being wined and dined, schmoozed, and generally solicited; after all, you are buying expensive ad space from commission-hungry sales representatives. As such, there were constantly (and I do mean constantly) goodies being sent our way in order to curry favor. I’m talking about designer cupcakes, fresh cookies, obscure bacon-flavored everything, and plenty of seasonal popcorn. As you can imagine, our department snacked a lot. Me included! 

That novelty eventually wore off when I realized that my daily afternoon cookie-cupcake combo didn’t just leave me bloated, it left me feeling depleted of energy and, puzzlingly, hungry. Even if you don’t work in a business where goodies galore are always available, I’m sure you know what I’m talking about: That afternoon witching hour comes, you “treat yourself” to a donut / sugary latte / Pop-Tarts from the vending machine (after all, you’ve worked so hard today) and you feel awful thirty minutes later. An hour later, you’re starving and exhausted. WHY!?

That, my friends, is not because you’re snacking – it’s because you’re noshing on the wrong things. Sugar and refined carbohydrates cause your blood sugar to spike rapidly, resulting in a “crash” afterward. Hence: You’re hungry, irritable, tired, and craving more sugar… again.

Fear not, brave office snackers. Ahead, we’re sharing some of our favorite office-friendly snack – read on!

LEMON & WATER 

I’m sure you’re all like, is this for real? WATER!? It is, people. Because the first thing many of us don’t realize when we go a-snackin’ is that we’re not hungry, we’re just thirsty. So now our go-to snacking technique is to down a glass of lemon-infused H20. Lemon is detoxifying, plus gives the drink a little pizazz which makes it feel more like a treat and less like… water. Drink an 8 ounce glass, wait 10-15 minutes, and if you’re still feeling hungry, it’s snack time. 

A FOURTH OF AN AVOCADO & SEA SALT 

Rich in healthy omega-3 fats, avocados are a great work-friendly snack for several reasons. For one, they leave you feeling fuller and more satiated for longer, which is great news if you’re a serial snacker. In fact, one study showed that eating them could even help curb hunger. They’re also a bonafide brain-friendly food, loaded in Vitamins K, B, and C, as well as folate – which can help improve cognitive function and concentration. Furthermore, healthy fats like avocado have even been found to help boost mood. For anyone who has suffered through the 4pm doldrums, this is great news. We like to sprinkle ours with a nice salt, such as Pink Himalayan or Maldon because we’re fancy (AF: Can we remove this.  We are casual but this is a smudge too basic for us.)

A CUP OF BLUEBERRIES

Blubs  are infinitely snack-able fruit with a low glycemic index, meaning they won’t trigger the dreaded sugar spike-and-crash. Add in the fact that they’re full of protective antioxidants and soluble fiber, and you’ve got yourself the perfect satisfying office bite. If you’re looking for something a little more substantial, trying pairing your blueberries with roughly 1 teaspoon of almond butter on top (eat with a spoon) or a scoop of full-fat and/or coconut plain yogurt.  

ROASTED CHICKPEAS

This one goes out to all of you crunchy-savory cravers who love a good-old fashioned bag of vending machine pretzels. Chickpeas are an awesome alternative, thanks to the fact that they’re fiber rich and filled with protein. But because there is nothing more depressing than eating one of these guys straight from the can, we recommend roasting them with your favorite spices; we love rosemary and lemon or chili, cumin, and turmeric to provide some antioxidant activity. They’ll come out nice and crispy and zesty…and will totally make you forget your old friends Rold Gold and Synder’s…  

PROTEIN BALLS

Our ongoing obsession is with homemade protein balls, aka little bites of goodness that keep you full and are fun to eat, too. These Cashew-Coconut-Vanilla Balls are a great choice; they’re loaded in good fats, high in protein (duh), and have just enough sweetness to satiate your inner cupcake fiend. Because after all, you deserve a little treat. 

Email this.  Ship that.  Schedule this.  Call them.  Strategize that.  Our days are an endless list of to-dos. So often the constant doing distracts us and we get lost in an endless swirl, leaving us paralyzed: We can't decide which item to check off the list, so we don't check any.  Instead, we sit around daydreaming of a better relationship with time and the days when we can accomplish everything on our list AND have time to work out and enjoy life.  That was me.  Until now.  

A meditator for years, I'd noticed some changes in my level of anxiety and responses to certain situations, but I was by no means levitating—if you catch my drift.  I'd tried breathing exercises, mindfulness meditation, yoga, breath of fire, chanting, but I never quite got “there."

Until Vedic meditation.  I recently took a course with Ben Turshen (Maharishi's student's student : ) ) and within the first session I knew this was going to be a game-changer.  Vedic meditation is unique in that practitioners sit still (with their backs supported) and gently use a specific sound or "mantra" to guide their mind into a deep state of rest.  The "mantra" is a Sanskrit word/sound that is chosen for you by your teacher based on set criteria. The mantra is meant to be a resonant sound that guides you to a deep and transcendent state. 

When I first heard of Vedic meditation, I was not convinced on the whole mantra thing. How is someone who knows very little about me going to select the perfect sound for me?  (Side bar: I come from a multicultural family and have always felt that identities are superficial and partial.  I'm not suggesting we go nameless, but I believe the idea of identity is ever evolving).  Upon a bit more probing I discovered that the mantras are selected from a list of hundreds of sounds and it’s virtually “impossible” to assign someone an incorrect mantra. Most of the dissonance that happens with new meditators is not due to an incorrect mantra, but rather a improper usage of said mantra. 

 Boy was I wrong. My mantra resonated. It resonated so hard. 

Within the first meditation, I felt a sense of calm and deep relaxation wash over me.  But I still wasn’t quite getting to the place of stillness every guru describes.  After consulting Ben, it turned out I was “overdoing” it with my mantra—which made total sense because this type A gal tends to overdo a lot of things. 

The mantras are meant as loose vehicles to guide us.  When we lose the mantra to meandering thoughts, we effortlessly remind ourselves to come back to the mantra and allow it to keep guiding us to a deeper state of rest.  It was the word "effortless" that really struck me though. As a gal who has built her life on all the effort, it was a total mind shift for me.  When I first received the mantra, I clung to it for dear life—as if it was the raft that was going to get me to a place where I never felt anxiety, never felt tension and (of course) never flipped out for no reason.  

After really analyzing the word “effortless,” much to the class’ dismay, Ben leaned in and muttered “Non-chalance” in my direction.  “Your relationship to the mantra is meant to be a non-chalant one.”  It finally clicked.  The mantra wasn’t going to save me, it was my secret little assistant, guiding me through all the twists and turns of my mind to get me “there.”  But I would never get there if I focused so hard on what the assistant sounded and felt like. I loosened my grip for the first time and watched this device work it's magic.  And it did.  

Vedic meditators sit for twenty-minutes twice per day where they silently repeat their mantras until their postural muscles give out and they slump into deep rest.  So it’s quite a commitment.  But when you read studies pointing to stress reduction, increased grey matter and less disease it seems like a very small price to pay.

By the end of the first week, I needed to sleep less because I was achieving such deep relaxation in my twice-daily meditations.  By week two, I was wildly productive—checking off items on my to-do list that had lingered there for far too long.  I felt refreshed, clear, and energized to my core for the first time in a long time.  

So how do you know which meditation is right for you?  The best way is to try out a few different types and see what works for you as individual.  Our approach to nutrition is a bio-individual one and so should our approach to meditation.  For more ideas on how to start your practice, check out our post on how to get one started. 

Is there anything more disheartening than learning that a nasty cold is slowly and ominously circulating its way through your office? Ugh. Just thinking about it makes us shudder a little. This year, don’t brace yourself for the worst – be prepared to be your best. Ahead, we’re sharing some smart tactics for avoiding the dreaded office cold. Read on!

Eliminate Bad Bacteria…

It’s something you learned in kindergarten: Germs spread. And they’ll accumulate and flourish if you don’t take the measures to eliminate them, particularly in the midst of an office-wide sickness outbreak. While good personal hygiene goes a long way here (we don’t need to tell you to wash your hands after the bathroom), you’ll need to be more vigilant about your personal surroundings, too. So use this as an opportunity to clean your desk thoroughly.

Begin with your computer: Keyboards and mice are notoriously dirty, with one study finding that they contain more harmful bacteria than a toilet seat. Woof. Next, wipe down all surfaces, ideally using a non-toxic cleaner (we love Seventh Generation) and/or a diluted antibacterial essential oil like tea tree, oregano, or eucalyptus. Toss any old trash, clean out old food (you’d be shocked what you find in a desk drawer), and generally try and keep as spick-and-span as possible during this time.

…But Embrace Good Bacteria

Modern research like this continues to point to the very important role our gut bacteria – also known as our microbiome – plays in supporting a healthy immune system. To summarize a complex concept simply, a flourishing microbiome can help regulate proper immune function; oppositely, a disruption in healthy gut bacteria is now linked to autoimmune issues. It’s critical, then, that we eat to support our “good” bacteria, particularly during times of vulnerability. Fermented, probiotic-rich foods such as yogurt, kombucha, kefir, sauerkraut, kimchi, and miso are all good bacteria-supporting choices. Bad choices? Refined sugars, processed or fried foods, red meat, and gluten. Why not swap your afternoon coffee for a kombucha?

Watch Your Stress Levels

This is always good advice, as the medical community at large acknowledges that prolonged stress can ravage the immune system and suppress its response to bacteria and viruses. So managing stress well is particularly prescient during ye olden office plague outbreak. This means taking plenty of mental breaks, engaging in mindfulness activities (from breathing to stretching to walking), and making time outside of work for self-care. We love evening baths, yoga, and reading: All great activities when it’s chilly outside.

Exercise More

It seems like counterintuitive sickness-prevention advice (after all, shouldn’t you be cozied up in bed?), but working out is an excellent way to ward off a cold. Indeed, one study found that women who engaged in 45 minutes of moderate-intensity exercise five days per week were three times less likely to develop a respiratory infection than their non-exercising counterparts. So, unless you’re feeling sick yourself, don’t use the threat of the sniffles as reason to excuse yourself from getting your sweat on.

Sip While You Work

Feel something coming on? The old adage of “lots of liquids” is still sound advice here. Not only do they help break up mucus (sorry) and keep you hydrated, selecting the right fluids can boost your immunity, too. Both research and your grandma make an argument that bone broth (aka old-fashioned chicken noodle soup) as an amazing immune system supporter. We’re also huge fans of lemon, manuka honey, and hot water: Lemon is detoxing while manuka honey has antibacterial properties. Drink up!