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Happy Sunday Reader!
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It is back to school time again! As the hot days of summer are upon us, everyone feels the promise of a fresh restart for the year. Settling into a new routine, can be a challenge after the carefree days of summer. Settling into a strong sleep schedule is key to starting the school year off on the right foot. Keep reading to learn some sleep tips and the importance of sleep on your brain function.

Self care tip.....

Sleep care is the new self-care. So, why is sleep so important? It’s a vital part of your health and wellness. You may not realize it, but the amount and quality of sleep you get each night can impact the way your immune system functions, your mood and much more!

If you are struggling to get a good night’s rest, don’t worry! There’re some steps you can take to get back on track:

• Create a sleep routine- Have a wind-down time, bedtime, and wake-up time set and do your best to adhere to those within a 15 minute variance. Aim for 7-9 hours of sleep a night.
• Practice good sleep hygiene- This means using your bed for sleep and sleep only. Avoid having a TV in your room, and avoid spending time on your phone before sleeping. Make your room comfortable for you to get the best sleep.
• Exercise- Physical activity is beneficial to your sleep health. Even a simple walk during the day can help you sleep better that night. Keep vigorous exercise to earlier in the day, but there are a ton of relaxation yoga or stretching classes that can help you drift off to sleep quickly.
• Avoid alcohol or caffeine- Both of these can interfere with quality sleep that your body needs to recover.
• Practice mindfulness- Using an app like Insight Timer can provide calming meditations to improve your quality of sleep.

Etsy Find of the week.....

My Etsy find of the week is actually not from Etsy! It's an app I use every day that I wanted to share called Insight Timer. This app is a relaxation, guided meditation, soundscapes, guided prayers, and even offers low-cost workshops that focus on certain areas of life.

I love that the majority of the programs in the app are free to use without any ads interrupting your experience. This app offers pre-recorded guided meditations and calming tracks to help you quiet your mind and calm your nervous system. In the past, I have tried other apps, but so many interrupt the calming music with jarring advertisements, which ruins the calming experience!

In addition to the pre-recorded options, they also have a wide range of free live classes including yoga classes, live guided prayer groups, and how to find happiness. There are also are reasonably priced workshops (around $15-$30) and cover topics that so many struggle with like Overcoming Self-Doubt, Nervous System Regulation, and Quieting your Mind.

If you need some help improving your sleep hygiene I would highly recommend trying out Insight Timer to see what is offered that may provide some easy self-care. The app is available in the Apple Store or Google Play.

Upcoming week intention......

Make a plan to work on your sleep hygiene this week. Start small with one improvement idea from the list above and try it out for a few weeks to see if this is a habit you can add to your life.

Weekly good news to share.....

Sleep is critical to our overall well being and health. If your sleep is poor for more than a few nights, you will see the effects in all areas of your life. This research showing how sleep contributes to learning and memory functions in the brain is a great way to lock in the meditation and mindfulness benefits you gain from using the Insight Timer app before going to sleep.

Featured blog post of the week......

The Insight Timer app has now become an critical part of my Sunday night routine. I love having a Sunday night routine to give myself something I look forward to each week. If you need a self-care routine to keep away the "Sunday Scaries", check out this post that will walk you through the process of creating your personalized routine!

One thing I am loving this week.....

So many people are heading back to school this month, but my favorite back to school time is seeing the college kids moving into their dorms for the start of school. Watching them create their own individualized space, with their unique style, is a fun way to watch them spread their wings on their way to adulthood!

There are so many inspirations for dorm room decorations being published right now, and I love looking at the designs and finding fun, youthful ideas to include in my own bedroom design. What is your favorite dorm room style idea that you can use in your home? I love having cozy pillows and blankets to create a cozy and cute corner to relax in!

Katie

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