#healthy beverage products

[buffetlicious]

Magnolia had recently launched a new limited edition Salted Caramel Low Fat Milk so naturally we bought a carton to taste. It’s now available at NTUC for S$3.63, but you can get two for S$6.55 till 1 July 2024. Pouring myself a cup, the colour is off white or a very light shade of eggshell white if you asked me. Considering it tasted sweet, I am amazed that it got a Nutri-Grade B. The savouriness from the salted caramel isn’t as pronounced, coming in as an aftertaste with the unmissable warm and rich caramel filling the mouth.

[2daymegastore]

Taste with health!

2day Mega Store: We make shopping simple

Get all your daily need essential under one roof and make your shopping easy and smart with 2Day Mega Store, one of the best supermarket at your nearby location, Kharkhuda-Haryana(131402). You will be provided all types of items from kitchen stuff to cosmetics and gym supplements as well. Hypermarket with best quality products and well managed staff for your comfort and safe shopping. Great discounts and big offers at weekend and special occasion are available at 2Day Megastore.

https://2daymegastore.com/

[marketrendsposts]

[theambitiouswoman]

Gut Friendly Grocery List 🥦🥑🧀

🧀 Probiotic and Fermented Foods:

Yogurt (look for live and active cultures)

Kefir

Sauerkraut

Kimchi

Pickles (fermented)

Tempeh

Miso

Fermented cheeses (e.g., cheddar, gouda, Swiss)

Kombucha

🫘 Fiber-Rich Foods:

Whole grain bread, cereal or pasta

Oats

Brown rice

Quinoa

Lentils

Chickpeas

Black beans

🍳 Protein:

Lean meats (chicken, turkey, lean cuts of beef or pork)

Fish (salmon, mackerel, sardines)

Eggs (rich in amino acids)

Tofu and tempeh (fermented soy products)

Cottage cheese

🍎 Fruits:

Berries (blueberries, strawberries, raspberries)

Bananas

Apples

Oranges

Lemons

Watermelon

🥦 Vegetables:

Spinach

Broccoli

Cauliflower

Brussels sprouts

Asparagus

Onions

Garlic

Artichokes

Sweet Potato

Jicama

Chicory root

Dandelion greens

🥜 Nuts and Seeds:

Almonds

Walnuts

Flaxseeds

Chia seeds

Pumkin seeds

🥑 Healthy Fats:

Avocado

Olive oil

Grass fed butter

🍠 Herbs and Spices:

Turmeric

Ginger

Garlic

🧉 Beverages:

Green tea

Herbal teas

Aloe vera juice

Coconut water

🍫 Other:

Dark chocolate (in moderation)

Apple cider vinegar

Bone Broth

Raw honey

sea salt

Collagen

Seaweed

[femmefatalevibe]

Femme Fatale Guide: Top "Glow Up" Tips & Habits To Become The Best Version of Yourself

Prioritize the Holy Trinity: Nutrition, Movement, & Sleep. Following a whole-foods, plant-based diet with vegetables and/or fruit at every meal and limiting processed foods is one of the simplest ways to improve your overall health. Drink plenty of water, have any necessary supplements (like vitamin B12, vitamin D, omega 3s, etc.), and reduce your consumption of sugary, alcoholic, or caffeine-loaded beverages. Try to incorporate at least 30 minutes of walking and/or a simple 15-20 workout into your everyday routine. Make getting a full night's rest (usually 7-9 hours for most people) a non-negotiable in your life.

Practice Radical Self-Acceptance. Fully embrace your personal values. Get comfortable with your authentic desires. Define and set goals for yourself in every area of your life.

Nourish Your Body, Mind, and Spirit Consistently. Eat a healthful diet (enough food without overstuffing yourself), sleep and move enough throughout the day, and continue learning and educating yourself on current events, your industry/career field, art, culture, history, world languages, etc. Practice mindfulness and self-care activities. Honoring your sexual needs. Giving yourself at least one rest/reset day per week.

Cultivate Sustainable (and Personally-Fulfilling) Routines. Your sleep schedule, work/school schedule, workout schedule throughout the week, social and self-care time, date nights, time for your hobbies, errands, cleaning, and relaxation. Make appointments with yourself to empower you to fulfill all your daily tasks and activities to ensure you can work and play without burning yourself out in the process.

Set Boundaries. With your friends, family, work-life/professional network, romantic and sexual partners, and yourself. Understand your emotional, physical, and energetic limitations. Communicate them clearly, compassionately, and unapologetically. Cut toxic people out of your life. Avoid codependency like the plague. Nurture your healthy and supportive interdependent relationships regularly.

Learn What You Enjoy. Ensure To Incorporate These Products, Routines, and Relationships Into Your Day. It can be a piece of dark chocolate and a favorite T.V. show, a long evening phone call with a loved one, a hot bubble bath, or any other small luxury that gives you genuine pleasure and adds some necessary joy to your day.

Check In With Yourself Regularly. Pivot When Necessary. Self-improvement, goal setting, relationship building, and cultivating unshakeable self-love/life satisfaction takes time, experimentation, trial and error, and tons of self-reflection before you get it right in any area of your life. Be honest with yourself on what's work, what's not, where to remain consistent, and what areas of your life would benefit from a change.

[heartswithinreach]

LaDS when your favorite soda is discontinued

a/n: this is inspired by the fact i haven’t been able to find my favorite arizona drink in years >:(

Xavier

Notices before even you do when he goes to pick it up only to find it’s missing from it’s usual spot.

Politely asks an employee what happened and when he’s told it’s being discontinued, he goes off to search every store to get it for you one last time.

Completely forgets about your plans during his side quest until you call him and ask where he is.

Five minutes later, he shows up at your door with other flavors from the same brand with bad news about your favorite and an offer to try these together until you find a new one.

The caffeine crash afterwards is brutal but nothing a nap on your couch won’t fix.

Zayne

“Good. Soda is terrible for you.”

The least sympathetic of the three until he realizes how your mood’s been affected by this sudden change in your routine.

He thinks it’s endearing, if a little silly, to mourn a beverage of all things and will tease you for it in his subtle, underhanded way.

But there’s truly nothing sadder than a depressed mc so he does some research in his spare time for healthy alternatives or similar recipes you can make yourself at home.

Zayne will do all this and then voice his concerns about your sugar intake in the same breath, the hypocrite.

Rafayel

First, he gauges just how upset you are, gives you the reaction you’re looking for, then makes a phone call as soon as you’re not paying attention.

The very next day, you go to do some light grocery shopping and you’re met with the most obnoxious advertising you’ve ever seen in your whole life.

The brand has apparently had a complete change of heart and your favorite is now the star of the show.

But hey, there’s a special 2 for 1 deal so you might as well get one for Rafayel.

Rafayel oh so humbly denies any involvement at first before gladly taking all the credit and congratulating himself on his good deed until you regret ever mentioning it to him.

Sylus

Sylus is curious why you’re so attached to this drink in particular.

Is it only the taste or perhaps memories you associate with it? He wants you to tell him everything before he lifts a finger to help you.

And of course he’ll help you — it would offend him if you refused to let him do something so simple. He has so many resources at his disposal, why shouldn’t he indulge you?

Like Rafayel, your drink is back in production in a matter of hours but the difference is he expects you to show your gratitude when he presents it to you.

Sylus has your favorite delivered regularly to his home in the N109 Zone in preparation for your next visit. He develops a fondness for it as well.

[blissfullyecho]

March 2023 "That Girl" Challenge

Helloooo :)

This is the 31-Day Challenge that I've created for us to do together this month. It's just something simple and fun. Enjoy! - BlissfullyEcho

——————————————-

DAY 1: Deep clean your living space (bedroom, apartment, house, condo, camper, etc)

DAY 2: Deep clean your car (if you don't have a car, deep clean something else that you haven't done but should do: junk drawer, dresser, yoga mat, makeup brushes, etc)

DAY 3: Try a new (healthy!) recipe-- this could even be a healthy dessert or beverage

DAY 4: Try a guided meditation on YouTube for 10 minutes after waking up and before checking social media

DAY 5: Spend an extra 15 minutes working on something for school, work, hobbies, or your own personal development

DAY 6: Unfollow, delete, and block social media accounts and phone contacts that are just not part of your life anymore (or those who you plan on not having as a part of your life anymore)

DAY 7: Delete social media pictures that don't fit in with the best version of you. This could be the overedited photos, the thirst trap you put on there because that one person made you upset, etc.

DAY 8: Try a new workout that you haven't done. Pilates, ballet, barre, tennis, CrossFit, kickboxing, F45, cycling, running, swimming, etc.

DAY 9: Pamper your pet. Brush, clean, trim their nails, give them treats, etc. Go above and beyond for them today. (If you don't have animals, pamper yourself today!)

DAY 10: Enjoy the sunshine. Go outside (wear your sunscreen, sunglasses, and a hat) for 15-20 minutes and enjoy your own company and nature.

DAY 11: No phone 30 minutes before bed. Set your bedtime tonight, and set an alarm 30 minutes prior to that. Once your alarm goes off, put your phone on DND and read a book before bed. Read until you are tired enough to turn off your lights and sleep.

DAY 12: Watch a documentary about something and learn! Maybe it's something you've never had an interest in. Just please make it positive! No heartbreaking or tragic documentaries. Let's not invite that into our "That Girl" challenge.

DAY 13: Buy a self-care item. This could be a yoga mat, face mask, cleansing oil, the Bible, perfume, etc. It can be as expensive or inexpensive as you'd like.

DAY 14: Go out on a date with yourself. Take yourself out to do something you've never done/been to before.

DAY 15: Aim to drink at least 60oz. of pure water today.

DAY 16: Spend 30 minutes learning a language you've always wanted to learn (and if you love it, practice for 10 minutes a day afterward)

DAY 17: Turn your notifications off.

DAY 18: No social media today.

DAY 19: Do something creative today. Buy a canvas, paint, and a brush, and follow a Bob Ross tutorial; maybe buy a jewelry-making kit. Take today and be creative for at least 30 minutes.

DAY 20: 10,000 steps OR walk for an hour

DAY 21: Go through your finances and see where you can budget. Take this time to audit your subscriptions and see if you would like to cancel any recurring subscriptions to save you extra money each month.

DAY 22: Avoid eating animal products today. Just focus on whole grains, fruit, veggies, nuts, seeds, water, and vitamins.

DAY 23: Schedule any doctor appointments you might have. If you don't have to, then take today to create a to-do list for the next 3 days.

DAY 24: Spend some time deleting pictures and making storage space in your phone. Any way you can-- it doesn't have to be from deleting your photos.

DAY 25: Listen to a new podcast or TedTalk.

DAY 26: Check your credit report/score and see if there's anything you need to do/complete.

DAY 27: Clear your email inbox and unsubscribe from the companies you don't shop from anymore.

DAY 28: Touch up on your resume.

DAY 29: Sort through your closet and throw away, donate, and sell your clothes and shoes that you don't wear (and that you know you'll never wear again)

DAY 30: Sort through your bathroom drawers and cabinets and organize them.

DAY 31: Create a vision board for April.

[gothhabiba]

An Appeal to Our Food and Hospitality Community to Take Action Now for Gaza

Dear Industry Friends, 

We have come together as chefs, farmers, media makers, business owners, beverage professionals, and food workers from across our industry to call for an immediate ceasefire in Gaza and an end to U.S. support for Israel’s war crimes. We must break the silence around the genocide in Gaza. As of today, more than 7,000 Palestinians have been massacred in less than three weeks. Nearly half of them are children. Over 8,000 bombs have been dropped on Gaza, killing a Palestinian every 5 minutes. After hospitals run out of fuel,  the death toll will rise exponentially. Every second we choose to stay silent, without demanding that our government stop arming Israel with billions of our tax dollars, we allow another massacre to take place. 

We can prevent this violence by refusing to allow our government to fund and arm Israel’s decades-long military occupation. History has shown us that peace and safety for all in the region cannot come from the violent subjugation of Palestinians. We grieve the loss of all innocent life. However, violence begets violence, and we know this latest eruption did not occur in a vacuum. For 75 years, Palestinians have been killed, imprisoned, tortured, and robbed of their land and homes. In Gaza, 2.2 million people — more than half of whom are children — have been living under an inhumane siege for almost 17 years, and are cut off from the world, without access to water, food, or basic amenities needed to live a dignified and healthy life. For those living in Gaza, the last decade has been a slow genocide. 

As cultural stewards in this country, we have the power to counter the dehumanization of Palestinians. Israel has long weaponized food, erasing Palestinian people while claiming their cuisine. Here in the U.S., the appropriation of Palestinian foods as “Israeli” has led to more than Israelis profiting off of Palestinian culture; it is an erasure that has had real implications for Palestinians. It allows us to negate their cultural currency, and turn our attention away with more ease when we see Palestinian death. 

We must join our voices with Palestinians pleading for justice and protection right now. The situation is dire, and no amount of media coverage has discouraged Israel from its policy of ethnic cleansing and land theft as the U.S. government continues to protect Israel from global pressure for a ceasefire. We have been called upon by Palestinian civil society to join their struggle for freedom by joining the global movement for divestment and cultural boycott of Israel until it ends its horrific human rights abuses.

We ask our fellow food and beverage community to take a stand against genocide and ethnic cleansing and commit to three actions with us:

Call your congressional representatives to demand an immediate ceasefire and an end to unconditional U.S. funding of Israel. 

Divest from products, events, and trips that promote Israel until it dismantles its apartheid system and military occupation. 

Invest in events and projects that promote justice for Palestinians, whether connecting to a local organization to learn how to support, or amplify Palestinian voices and support them to share their food and culture on their own terms.

We recognize that this may be difficult given the frightening pressure put on us to remain silent. McCarthyist tactics cannot marginalize and divide us – we know we are not alone as the whole world is rising up against injustice and genocide. Thousands of artists worldwide have publicly endorsed BDS and the cultural boycott of Israel, including musicians, DJs, filmmakers and actors, visual artists, Black artists, Latin American artists, and countless others across all fields and continents. This is in spite of efforts made by Israeli government-linked lobby groups to suppress this solidarity. 

“In the end, we will remember not the words of our enemies, but the silence of our friends.” —Dr. Martin Luther King Jr.

We are all in this industry to affirm life and dignity for everyone. As those who care for others, it is our moral imperative to actively contribute to the care that Palestinians need right now as they struggle to survive and get free. Food and beverage colleagues – it’s time for our community to extend our hospitality and join the movement for a Free Palestine.

Add your name – sign the pledge

[bloogers-boogers]

~Marriage au~ part two (first part) (next)

Adam enjoying himself at a buffet with all the hazbins residents until some guy (journalist) questions the legitimately of his and Lucifer’s marriage.

“Do you want us to fuck in front of you or what?”

“If possible yeah.”

“Adam and I are the sole piece of the product of a force marriage, get what you want from that,” Lucifer gets involved, peeking his head from behind Adam with two beverages in hands.

“So is there any love in your relationship?”

“No,” both men admitted, bluntly.

“So if anyone asks your consort out on a date would you be fine with that, your majesty?”

“Do you want to find out?” Lucifer smiles gently but his eyes said everything the journalist needed to know, to not dare try.

I like the idea of Lucifer feeling uncertain when their marriage is about to end, like he knew it was gonna happen eventually but now there’s this feeling that refuses to let go of Adam. He even finds excuses to lengthen the end date until he finds out why he doesn’t want to let go.

I also like to think that Charlie would make Lucifer take his marriage seriously hahdhashwi just cause I think it would be funny like:

“I refuse to give you some of my ice cream, Adam! You already ate yours!”

And then Charlie gasps in the background, “dad! In a healthy marriage you’re supposed to be able to share with your partner! Learn to share, please.”

“We’re not—! I, arghh, fine. I know this bitch is gonna eat it all in one bite just to spite me,” he grunts frustrated while shoving his ice cream to a smug Adam.

He does in fact eat the entire ice cream just to spite Lucifer.

“Awwe, see? It wasn’t so hard right?”

Lucifer deadpans, “applepie, he didn’t leave me anything!”

“But look, dad, he’s happy,” she gestures at Adam licking his fingers with a soft smile on his face.

Suddenly Lucifer didn’t feel so angry anymore.

[itgirlblogger]

Autumn Study Tips☕

As autumn rolls in with its cooler temperatures and colorful foliage, it's time to adjust your study routine to make the most of this cozy season. Here are some practical tips to help you excel in your studies during autumn:🍵🍁

Create a Comfortable Workspace: Set up a cozy study corner with good lighting and comfortable seating. Add a touch of autumn charm with some seasonal decor.

Dress Comfortably: Layer up in comfy clothes to stay warm during study sessions. Keep a blanket or shawl nearby for extra coziness.

Manage Your Time Wisely: With shorter daylight hours, plan your study schedule to make the most of natural light. Use time management techniques to stay focused and efficient.

Enjoy Seasonal Drinks: Sip on your favorite autumn beverages like hot apple cider or a pumpkin spice latte to keep you refreshed and motivated.

Take Short Outdoor Breaks: Don't miss the beauty of autumn. Take short breaks to step outside, breathe in the crisp air, and enjoy the fall scenery.

Stay Organized: Keep track of assignments and deadlines using a planner or digital tools. Prioritize your tasks to ensure you stay on top of your workload.

Use Aromatherapy: Boost your concentration with autumn scents like cinnamon or vanilla using essential oils or scented candles in your study space.

Stay Active: Maintain a healthy balance by engaging in autumn activities like hiking or yoga to recharge your body and mind.

With these practical tips, you can make the most of the autumn season and stay productive in your studies. Happy studying! Hot girl autumn Study girl Autumn

[nenelonomh]

how to reduce acne (and what is acne)

acne is a skin condition that occurs when hair follicles become clogged with oil and dead skin cells. it typically results in whiteheads, blackheads or pimples that can appear on the face, forehead, chest, upper back and shoulders. acne is most prevalent among teens but can affect people of all ages. several factors contribute to acne, such as excess oil production, buildup of dead skin cells, bacterial growth and inflammation.

acne is not inherently 'bad' but it is a source of discomfort for many people. while acne itself is not a bad thing, it can lead to potential complications if not managed properly, such as scarring or emotional distress.

when reading this post, it is important to remember that everyone's skin is different and what works for one person may not work for another. i'd like to add that i am not a dermatologist, and this post is written with my own experience in mind as well as research online.

reducing acne involves a combination of skincare practices and lifestyle adjustments. here are some recommended actions:

properly wash your face cleanse your face twice daily to remove excess oil, sweat and dirt. some common face washing mistakes include using the wrong cleanser, over-washing your face, under-washing your face, the wrong water temperature and using a dirty washcloth. don't worry if this all seems confusing, here's a post on how to properly wash your face.

know your skin type use products suitable for your skin type only--oily, dry, combination or sensitive. you can find this out by visiting a dermatologist or (alternatively) researching the skin types and seeing which best matches your skin.

moisturise moisturiser curbs dryness, which balances oil production in your face and therefore helps to prevent acne. choose a non-comedogenic moisturiser to not clog your pores.

consider over-the-counter treatments think about acne treatments with ingredients like benzoyl peroxide or salicylic acid.

stay hydrated drink plenty of water to maintain skin hydration. good hydration helps to maintain skin elasticity, supports the skin's protective functions and prevents sunburn, sensitivity and oiliness. women should drink about 2.7L of fluids every day (including water, other beverages and food).

limit makeup use minimal makeup and ensure that it is non-comedogenic. don't stop wearing makeup if it is something you enjoy, however, try to limit it in acne-strong areas.

don't touch your face this is a big one, and yet so many people do it. keep your hands away from your face to prevent the spread of bacteria. seriously, you use your hands for so much--you don't want the germs of everything you've touched on your face.

limit sun exposure protect your skin with appropriate sunscreen. and remember to re-apply! limiting sun exposure also reduces skin cancer risk. balance is key, though, because the sun is necessary for vitamin d production and maintaining circadian rhythms.

exercise regularly physical activity can help reduce stress, which may contribute to acne.

enjoy a healthy diet eating a well-balanced diet can support skin health. consider reducing dairy and high glycemic foods. a diet with a low glycemic index may help balance hormone levels, which is the same effect when insulin spikes occur less. essential nutrients promote skin health and help to repair and maintain the skin barrier.

invest in stress management find ways to reduce stress, such as journaling or going for a walk. stress can worsen acne. this is because, under stress, the body's healing process slows down, meaning acne can take longer to heal and become more severe. stress hormones can also increase oil production, leading to clogged pores.

(images are from pinterest)

[the-wip-project]

SloMo WriNo: The Writing Habit

You’re going to get tired of hearing me say this, but when it comes to finishing your writing (or getting pretty much any long term project accomplished) habit is everything.

A solid writing habit will get you through those days when writing feels boring, when you’re tired, uninspired, lost. Habit is the magic that makes the writing train go— more often than most people want to admit.

That said, establishing a new habit can be fiendishly difficult— especially if you have a neurodivergent brain. (This is coming from personal experience, as someone who took literal years to establish the habit of brushing my teeth before bed. (I still frequently have agonies about washing my face at the same time.))

So. How to establish a solid writing habit?

Step one is finding the time.

Your writing does not require large blocks of time. You can write productively in as little as fifteen minutes a day (yes, really!) but the only way that gets accomplished is by making it fast and simple to get into your writing headspace.

How though?

By making it a routine at a similar time and place each day, by creating rituals that cue you that it’s writing time, or by attaching your writing to another established habit. Ideally your writing habit will combine all three.

Yes, flexibility is important, because every routine has variations in it, so being able to write even when you don’t have everything just right is important. But if in the past you’ve struggled to keep writing as a consistent part of your life, then creating a routine is the best first step to creating a habit.

Connecting your writing to another, enjoyable habit is good first step. Writing while you take your morning coffee break, or during your headphones on commute time, or along side your lunchtime treat might be all you need to create a positive association. You want writing time to be something you look forward to, not dread.

By keeping the session short (Somehow setting a timer for a number less than thirty makes even the most scary tasks feel approachable for me.) and adding something pleasant and relaxing to the mix you can start to build that positivity. I think this is why so many writers like to write with a cup of tea, or in coffee shops. Adding a delicious beverage habit cues your mind that this is writing time, and what’s more, that writing is a pleasant time taken just for one’s self.

It also makes a huge difference to write at a time when your brain feels good.

I have tried writing later in the evening, and every moment feels like work. My brain is tired, and all I want to do is relax, not think. It feels like I’ve already used up all my energy and motivation.

Instead I like to wake early to write. This might sound like torture for all you night owls, but for me, (and plenty of other people) writing has become a keystone to healthy morning habits. Knowing that I’m going to wake by 5am in order to write is an incentive for me to be in bed by 9:30, (instead of staying up late to doom scroll, eat junk food and make other poor decisions) which helps me wake up with the right level of brain activity to write, which then makes me energetic enough to head out on my morning run directly after writing. Which means all the ideas from my writing session float around in my head in a pleasant soup, distracting me from the monotony of feet hitting ground. It’s a string of positive associations that keeps me happy and healthy.

For you the opposite might be true. Perhaps you find yourself in a peaceful writerly head space after the rest of your household is asleep, or while taking a break at work or school. The key is to find a time and/or place that’s low friction, when the obstacles to writing are less, when getting to your keyboard (or notebook if you’re old-school) feels less like work and maybe even like a reward, and then build out other positive associations around it.

If you’re used to viewing writing as something painful and difficult this might seem alien to you. So let me just add this: your words are not worth more because you were miserable when writing them. It’s not only okay to enjoy your writing time, it’s preferable. Sure you’ll connect a bit less to the writing is misery memes, but it’s worth it, I promise!

So, here is your assignment for the week: Take a look at your schedule and figure out what times might be convenient for regularly scheduled writing. And then try them out and see if you can find a time and place where writing feels good. You might have to move some other activities around to find that sweet spot, (like me, moving my bed time to allow morning writing time) and expect some stalls, some fails and lack of consistency. It’s not going to feel good all the time immediately, and you will need to will power your way through at times. But overall, once you can start forming that positive habit, the writing will become far easier to get to. And much more enjoyable when you do.

—Maree

Subscribe to my substack to make sure you don't miss a post, chat with me on the WIP Project discord, and tag any posts you make about the challenge with #slomowrino if you want me to see them!

[inyourwildestdreams22]

It makes sense that Tom would be really excited about launching his own product, more so when it's something that helps people to remain sober. And DM tends to get right tips about commercial publicity campaigns

Yeah I believe it too, it just makes sense, I always thought it was some sort of campaign so being this makes sense, DM was the one who also told us about Z smartwater first, they usually have better tips when it’s about campaigns.

Also gotta say I would like it cause most celebrities promote alcoholic beverages and there is a serious normalization of alcohol in general, specially among young people, so for him to promote a healthy alternative is very good, specifically when so many young kids look up to him because of Spidey.

[ikigen-fish-collagen]

[girl-tips]

𝙷𝚘𝚝 𝚐𝚒𝚛𝚕 𝚗𝚒𝚐𝚑𝚝𝚝𝚒𝚖𝚎 𝚛𝚘𝚞𝚝𝚒𝚗𝚎

Establishing a consistent bedtime is important, as your brain naturally begins the winding-down process a few hours prior, as part of your body’s natural sleep-wake cycle. By sticking to a regular bedtime routine, you can optimise this transitional period between wakefulness and sleep.

1. To set the mood, prepare your bedroom by using a warm, orange-toned sunset lamp, candles, or fairy lights / a lamp with a warm bulb. Then, change into comfortable clothing and pour yourself a non-caffeinated beverage of your preference

2. If you, like me, tend to fall asleep while watching content on your phone, simply putting all devices away may not be a practical solution. Instead, I recommend enabling night mode on your device and reducing the brightness. This helps minimise the blue light exposure that can disrupt sleep. By making these adjustments, you can continue using your phone for a short while before bed without the negative impact in your sleep.

3. Before brushing your teeth, have a light health snack that is filling, such as an apple and peanut butter, or vegetable sticks and a dip. Going to bed hungry can upset your stomach and make it difficult to fall asleep.

4. Taking a warm shower or bath in the evening not only cleanses your body of grime and dirt, but also removes any skincare products like sunscreen that you’ve applied through the day. This helps you start your nighttime routine with a clean slate. Furthermore, scientists believe that immersing the body in water aids the natural temperature regulation process, which can improve sleep quality as a result. If your planning an indulgent self care evening, you may want to follow my ultimate shower routine to maximise the relaxing benefits.

5. Maintaining a consistent skincare routine is crucial for achieving and preserving a clear radiant complexion. It not only helps prevent acne breakouts but also keeps your skin looking healthy and vibrant.

6.listen to music, music can be a powerful tool for relaxation, provided it has a calming effect. I like to listen to music through this whole process as a a soothing background noise.

I recommend:

Nobody’s playlists ( soothing, ambient music) LINK

You could also try out my Spotify playlists: LINK

Rainy day 🌲: Slow, ambient music

Jasmine (Taylor’s version) 🌹:Lana Del Rey, Taylor swift etc,

Peaceful days 🌷: Mitski, Beabadoobee etc

Romanticising school ☕️: non lyrical, soothing instrumentals

Autumn vibes 🍂: indie autumn aesthetic songs, eg. The smiths

7. Relaxation techniques such as deep breathing exercises or progressive muscle relaxation (PMR), can help release physical and mental tension by directing your focus inward and promoting mindful relaxation.

8. Reading is a common bedtime routine that often begins in childhood and can promote healthy sleep into adulthood. As an adult, incorporate reading into your bedtime routine, but avoid exciting genres such as suspense and action, can improve your sleep quality immensely. Instead opt for books with simple, uneventful plots, as these can induce a relaxed state that’s conducive to sleep. Relaxing activities like reading can lower your heart rate and ease muscle tension, further facilitating restful sleep.

-photos found on Pinterest