If someone were to ask me about the part of my body that I have neglected the most over the years, I would probably have to say that it was my scalp. Hell, with the amount of permanent hair dyeing and texturizing that I used to do once upon a time, that would be enough “scalp abuse” to prove my point.
I know this to be the case because once I stopped applying harsh chemicals to my hair (which includes my scalp), I went through about a year-and-a-half of scalp flaking that was totally out of control. A hairstylist told me it was my scalp actually recovering from all of the trauma that I had sent it through. Then, when I started scalp detoxing (check out “Treat Your Scalp To A Little Bit Of Detoxing This Weekend”) — that’s when I knew that I had to get better about taking care of the foundation of my hair: my scalp.
If that’s something that you’d like to get better at doing as well, I will share with you some of the things that I’ve been intentional about doing that have done a world of good as far as scalp maintenance is concerned. If you do these things consistently, whether you deal with dry scalp, dandruff or you simply want to see your hair thrive more, I can almost guarantee that you will see a noticeable improvement in a matter of a couple of months.
1. Eat More Antioxidants
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Whenever you hear someone talk about the importance of having antioxidants in your system, it’s probably in the context of relying on them to boost your immune system. However, there are several reasons why they’re also really good for your scalp and hair as well. Antioxidants help to fight off free radicals, boost blood circulation to your scalp, protect your hair and scalp from UV damage, reduce hair shedding, promote healthy hair growth, and even make your hair appear fuller.
Foods that are full of antioxidants include citrus fruit, berries, spinach, broccoli, carrots, kale, cabbage, sweet potatoes, onions, and cinnamon…so, the next time you’re at the grocery store, do your scalp a solid and pick up a few of ‘em.
2. Up Your Vitamin B12 Intake
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As I’ve gotten older, something that I’ve been intentional about doing is taking a vitamin B12 supplement. Holistically, it’s a nutrient that’s beneficial because it helps to preserve the health of blood and nerve cells. Also, vitamin B12 is good for you because it can reduce depression-related symptoms and give you more energy.
Your scalp and hair will enjoy you getting more B12 into your body because there is a direct connection between having a vitamin B12 deficiency and experiencing hair loss. Since it also has been known to soothe eczema-related symptoms (and scalp eczema is indeed a thing; it’s usually called seborrhoeic dermatitis) — that’s all the more reason to take a supplement yourself and/or eat more B12-enriched foods like eggs, salmon, yogurt, turkey and mushrooms.
3. Try All-Natural Shampoo Bars
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Something that I’ve been shampooing my hair with, for a few years now, is shampoo bars. They tend to have more natural ingredients in them. They are gentler on my hair. They last longer than the kind of shampoo that comes in a bottle. They take up less space. They also seem to keep more moisture in my hair, which is always a major perk. And since so many of them do not have the same kind of harsh ingredients that many commercial brand shampoos have, this means that your scalp doesn’t have to stress out on wash day.
If you’ve never gone this cleansing route, my two cents would be to do some online window shopping on Etsy. If you go to the site and put “Black-owned shampoo bars” in the search field, you’ll be amazed by how many all-natural ones you will have to choose from.
4. Do an Herbal Scalp Rinse
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If you’re looking for a quick and inexpensive way to pamper your scalp and hair, how about an herbal rinse? It’s probably the most effective way to get the herbs that come from teas into your hair. For instance, nettle tea is great for treating hair breakage, ginseng tea strengthens hair, green tea stimulates hair growth, gooseberry tea fights off free radicals, and lavender tea is great at promoting a healthy scalp. Based on whatever your scalp and hair needs at the time, you can apply one tea or create a combination.
My advice would be to get some loose-leaf teas, steep them for like 30 minutes, allow them to cool and sit for a couple of days in mason jars (don’t pour the tea into the jars until after the tea has become lukewarm in temperature) and then rinse your hair with it after shampooing and conditioning it. Let the mixture sit on your hair for 10 minutes, and rinse with cool water. You can find some more info on herbal rinses here. Etsy is also a place where you can find just about any loose-leaf herb that you can think of. Again, go to the site, put “loose-leaf herbs” in the search field, and be prepared for your mind to be blown.
5. Wash with Lukewarm or Cool Water Only
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Very few things feel better than hot water running from the scalp to the feet while taking a shower. Problem is, hot water can be very drying to your skin, and your scalp is no exception — and a dehydrated scalp can cause all types of issues in the long run. That’s why it really is best to wash your scalp and hair in lukewarm water and then rinse it in cool or cold water. Cooler temperatures will keep the natural sebum that’s on your scalp in balance, add moisture, reduce dandruff, increase blood circulation, and add shine to your hair strands from your roots to your ends.
6. Make a DIY Tea Tree Oil Serum
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If dandruff is something that you struggle with or you simply have moments when your scalp is itchy, and it’s irritating the entire crap outta you, try some tea tree oil. Its super potent antibacterial, anti-inflammatory, antiviral, and antifungal properties make it great for treating acne and dermatitis, and it is a powerful ingredient in all-natural deodorant and mouthwash, too. Because tea tree oil is so good at treating fungal issues, that’s why it can reduce dandruff irritation and flaking.
What I personally like so much about it is that, even though this oil will help to get rid of inflammation, itching, and fungus-related drama, it doesn’t dry out my scalp in the process. In fact, it actually helps to moisturize it; just make sure that you add a carrier oil to it because, again, it’s potent and nothing to play with.
7. Create a Scalp Scrub Too
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Okay. Sit and think about how many hair products you use in just a week’s worth of time. Then, think about how much sweat probably transpires as well. Those two things alone should make you want to scrub your scalp on wash day, right?
Something that’s awesome about applying this particular tip is scalp scrubs are a wonderful way to exfoliate your scalp, remove product build-up, unclog your scalp’s pores/hair follicles, soothe an itchy scalp, and get rid of any dandruff flakes that you may have.
There are plenty of scalp scrubs on the market that you can use (like the ones thatInStyle provided here and Byrdie offered up here). Personally, I like to make my own. A homemade scrub that I can cosign on is featured right here. Also, if you want to learn more about scalp scrubs and why they are super beneficial overall, check out the YouTube video on Curly Chemistry’s channel here; she breaks it all the way down.
8. Massage with Peppermint Oil
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Did you know that if you have a headache or any type of muscle or joint discomfort, applying some peppermint oil can bring about some much-needed relief? Not only that, but it’s the kind of oil that’s good for treating coughs, shortening the lifespan of colds, and reducing stress (via aromatherapy). Your scalp could definitely benefit from a peppermint oil massage because the menthol that’s in it helps to increase blood circulation to your scalp so that your hair follicles are able to receive more of the nutrients that they need.
Also, if you happen to be like me and you struggle with a dry and itchy scalp from time to time, peppermint oil can moisturize and soothe itchiness simultaneously.
9. Use Grapeseed Oil for Oily Scalp and Jamaican Black Castor Oil for a Dry or Itchy Scalp
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The people who say that you shouldn’t oil your hair or scalp? Yeah, I totally ignore them. Scalp is still skin, and if the skin on the rest of my body needs moisture, why wouldn’t my scalp require it, too? The key is to use the kind of oils that will benefit your scalp the most. For instance, if your scalp is naturally oily, grapeseed oil is a lighter oil that’s full of vitamin E that will moisturize without weighing your hair down. Another benefit is it helps to fight frizz; plus, it’s a great complement if your hair happens to be on the finer/thinner side.
On the other hand, if your scalp is dry (and/or your hair is thick), the omega-6 and omega-9 fatty acids that are found in Jamaican black castor oil can do wonders when it comes to deeply nourishing your scalp, increasing blood circulation to it and strengthening your hair while reducing breakage on a pretty significant level. Yeah, your scalp and hair oil can definitely go hand in hand — the type of oil and not going overboard with the amount are the keys to making oil work in your favor.
10. Read Product Labels
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You’ve probably heard somewhere that 60 percent of what you put onto your skin can be absorbed into your bloodstream. While many health and skin professionals agree that it’s a conclusion that is an exaggeration, what is irrefutable is your skin does take in some amount of what you put onto it — I mean, you do have pores, after all. So, for the sake of your scalp, your hair, and your health overall, put in a bit of time to check out the labels of the hair products that you’re considering before purchasing them. Sulfates and alcohol will dry out your hair and scalp.
Parabens have been linked to cancer (because they mimic estrogen). Synthetic fragrances can irritate your scalp. Phthalates, which oftentimes create the fragrance in products, can increase your risk of heart disease. Yeah, it might take a couple of more minutes to read the fine print on hair care bottles — oh, but think about the good you’ll be doing, from head to toe, if you do. Especially as far as your scalp’s health and well-being is concerned. And isn’t it deserving? Indeed.
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RELATED
At the beginning of the year, we are being shown how significant 2025 will be for love. From March 1, 2025, until April 12, 2025, Venus, the planet of love and relationships, will be retrograde. Venus goes retrograde approximately every 18 months and hasn’t been retrograde since the Summer of 2023. With love taking a step back at the beginning of the year, we move through a time of understanding the emotional world better and letting go of trying to control outcomes here.
What Does 2025 Have in Store for Love?
It’s time to refocus your relationship priorities overall, and with this retrograde happening in both Aries and Pisces, Aries being the first sign of the zodiac and Pisces being the last; there is a chapter we are closing and a new one we are walking into.
Another significant factor that is influencing relationships this year, is Jupiter’s entry into Cancer. Jupiter brings blessings, abundance, luck, and expansion, and in water sign Cancer, brings these gifts to your emotions. Cancer rules emotional safety, foundations, close loved ones, family, support, and emotional well-being, and with Jupiter in this sign from June 9, 2025, until June 30, 2026, we experience blessings in stability within love. This is a good year for building stronger foundations in love, aligning with those who are loyal and supportive, knowing what you need emotionally, and being a lot clearer on it.
Letting Go of the Past: The Astrological Theme of 2025
Overall, the guideline for the year when it comes to love is to focus on the bigger picture and let things work themselves out without forcing them to. Magic will come in for you this year when you can assess your needs and wants, let go of illusions or smoke and mirrors, and focus on the things you want for yourself rather than what you don’t. Your focus and beliefs on love are the priority right now, and things will be coming full circle for the better.
Read below to see your personal 2025 love forecast. Read for your sun, moon, and rising signs.
ARIES
2025 is one of the more significant years for you, Aries. A lot of the major transits are happening in your sign, which includes Venus retrograde in Aries at the beginning of the year, Neptune in Aries from March 2025 until 2039, and Saturn in Aries from May 2025 until 2028. Not to mention, Chiron, the wounded healer is currently in your sign until 2027.
What this means for you when it comes to love, is that you have learned a lot about where you want to be here, and it’s the year to implement more of these tools and knowledge of the heart.
This year for love is about honoring your integrity and what you need personally to thrive in life and creating that space to let it in. You need someone who will be there for you through whatever you are experiencing in life and not someone who adds to these challenges. This year is a time of rising above, and choosing better for yourself.
TAURUS
2025 for you when it comes to love, is all about perspective and taking better care of your heart, Taurus. Uranus, the planet of change, rebellion, progress, and upheaval, has been in your sign since 2019, and this year you get a break from all of the surprises. From Jul. 7, 2025, until Nov. 7, 2025, Uranus leaves your sign and enters Gemini, giving your mind and your heart some time to breathe.
This year you are being given the opportunity to see things for what they are, rather than what you fear them to be. You are able to see your relationship dynamics clearer, allowing you to feel more confident in what you are building and creating for yourself in this area of your life. What you are working on this year is letting go of overthinking, and allowing things to play out the way they are meant to in love.
GEMINI
This year you are feeling in balance when it comes to love, Gemini. Relationships are important to you in life overall, as you are a relationship-oriented sign, but it can be difficult at times to keep the balance and perspective here. This year, with lucky Jupiter in your sign until June, you have the opportunity to be blessed with some fortunate circumstances personally and within romance.
You are feeling yourself this year, and this is attracting you success and new opportunities within love.
Uranus will also be in your sign this year from Jul. 7 until Nov. 7, and some surprises are in store for you. Pay attention to what happens in your love life during this period, as similar themes will be coming back around for you when Uranus officially enters its Gemini transit from 2026 - 2032. Overall, this year is about balancing what’s coming and going in love, and finding your peace within your inner confidence for it all.
CANCER
2025 for you, Cancer, is about stability in love. You are growing emotionally from the ground up, and are feeling a sense of support, confidence, romance, and receptivity in your love life this year. You are one of the lucky signs of 2025, and this is due to Jupiter, the planet of blessings, entering your sign from June 9, 2025, until June 30, 2026. While Jupiter is in your sign, your life expands and you are able to see the gifts of your world that may have been harder to come by previously.
This is a year of spending more time with your loved ones and feeling more heard and supported emotionally. Safety and security are especially important to you this year, and you are only entertaining the people who feel that way about you and provide that. Many Cancers will be expanding their families this year or developing a long-term relationship, and overall this is a year of feeling stronger when it comes to love.
LEO
When it comes to love this year for you, Leo, it’s about trusting your intuition and listening more to what your heart is telling you. There are not many major transits happening in Leo in 2025, which means there is a lot of room to grow, but you may be feeling a lack of support or encouragement to do so. A lot of Leos are taking a step back to look at where they are currently in love, and yearning for some change and a new direction here.
Neptune will be in your 9th house of adventure for most of this year, and you are being asked to get inspired and do things differently, but don’t take unnecessary risks in love that may not serve you in the long run.
It can be easy to get lost in the fantasy of love rather than the actual reality you’ll live in here, and taking more time to understand yourself, your relationships, and the dynamics in your love life will be necessary. Overall, your heart is healing this year and you are moving away from the past and creating your new future.
VIRGO
This year when it comes to love, you are going through changes that are aligning you closer to your goals and dreams here, Virgo. You are focused on making things work that you want to see bloom, and also letting go of putting effort into people that aren’t reciprocating the same energy. With the North Node entering your sister sign Pisces and the South Node moving into your sign from Jan. 11, 2025, until Jul. 26, 2026, you are doing a lot of letting go over the next year.
However, with the North Node being in your 7th house of love, new doors and gifts are also opening up for you and your partnerships. The more you can let go of perfection and overworking your mind and your heart, the more blessings you will experience when it comes to love this year. In 2025, you also have two Eclipses in your sign, and there are overall a lot of changes Virgos are moving through this year. Your main guidance for love is to stand by the things that serve your heart and release yourself from what burdens it.
LIBRA
Love is coming to fruition for you this year, Libra. You have been through a lot in your personal life these past few years, and walking into 2025, you are ready for some positive change. This is a year of feeling in balance with your personal goals and dreams, and what you are experiencing romantically and financially as well. Relationship dynamics are serving you and your sense of abundance, and many gifts are coming your way in love this year.
With Neptune, Chiron, and Saturn all being in your 7th house of love, your love life and partnerships are the main focus for you in 2025.
You are moving through changes, overcoming previous obstacles, and bringing back the dreamy energy here. With Chiron in the 7th, you are still doing some healing of the heart, but with Neptune now entering, it all feels a little more romantic and spiritual at the same time. This year is about believing in the impossible in love, taking care of yourself, and allowing someone else to take care of you as well.
SCORPIO
This year is all about opportunity when it comes to love, Scorpio. You have your eyes on the prize and are focused on what you want for yourself, but also how you want to show up for love as well. You have goals and intentions that you are setting for your love life this year, and a lot of them reflect the passion and strength you are feeling as you enter the year. Vesta is in your sign this year until September, and you have a spark within you that is a magnet for success and love. You are walking forward confidently and are feeling inspired, sexy, and magical this year.
This is a very sensual and powerful year for you, and this energy is being reflected in the relationship experiences you are having. Jupiter also enters your 9th house of adventure halfway through the year, and there is something special about the trips you are taking and the risks you are taking in love. Overall, this is a year of doing things your way and attracting love to you through your inner confidence and charisma.
SAGITTARIUS
This is a beautiful year of feeling balanced and abundant in love, Sagittarius. There is a lot of energy coming in and you are giving a lot of love as well. This sense of synergy you are feeling within your love life this year has a lot to do with Juno, the asteroid of soulmates, in your sign from Feb. 19 - Apr. 15. Your people are coming in and you have options this year, Sag.
This is a year of feeling loved for the inspiring, outgoing, and unique being you are, and meeting more people who match your energy.
Saturn also enters your 5th house of romance this year, and you are learning a lot through your experiences with others. You are learning how to be more confident in who you are and what you want for yourself and also recognizing the importance of making more time for fun and playful experiences. This is the year to see love as a more light-hearted experience and to not take yourself too seriously.
CAPRICORN
You are letting things come to you when it comes to love this year, Capricorn. You are feeling beautiful, capable, and worthy, and you are receiving the gifts that come from this sense of confidence and patience. This past year, you were setting a lot of new goals for yourself and your relationships, and in 2025, you are experiencing the results of these efforts.
Jupiter moves into your sister sign Cancer from June 9, 2025, until June 30, 2026, and enters your 7th house of love, partnerships, romance, marriage, and harmony. Your love life and experience of it all are expanding this year, and benevolent Jupiter is sending blessings to this area of your life. This is a year of things coming full circle for you in love, and you feel less confused about it all and more sure of yourself and what is becoming for you here.
AQUARIUS
Love is a highlight for you this year, Aquarius. You are coming together with another, and many Aquarius’ will be forming new relationships or growing within a strong relationship. You are experiencing the fruition of your dreams in love, and are also able to heal and let go of past emotional experiences that have been overwhelming for you in the past.
The North Node enters your 12th house of closure this year, and you are motivated towards change, cleaning house, and releasing the cobwebs of the past.
You are walking into new emotional experiences with less baggage and self-doubt, and are experiencing a fresh start in love. This is a year of asking for what you need emotionally and receiving it. Love is coming in for you in harmonious and magical ways, and you are rewriting your story in love in 2025.
PISCES
You are moving through a lot of changes when it comes to love in 2025, Pisces. This is a year of closure, healing, and giving yourself a fresh start, and the way you enter the year will be a lot different than the way you end it. The North Node of Destiny enters your sign this year, and the South Node of Karma enters your 7th house of love. So, a lot of your focus this year is on your personal goals and path, and there may be some neglect or lack of focus on your relationships.
This can create some discord with those close to you, and your guidance for this year is to try to balance the personal successes and wins you are experiencing, with the love changes that also need your attention right now. Know that what leaves your life this year is being replaced by something better, and also know that your healing doesn’t need to have a timeline and you can take as much time as you need to grow. Overall, you are turning a new page in love in 2025.
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Why Sleep Should Be a Top Priority in 2025
Now that we’re just moments away from being (whoa) 25 years into 2000, it’s time to change all of that. If you want to look younger, you need to get more sleep. Ready to improve your mental state? Get more sleep. Wish to have a stronger libido? Yep — you already know (check out “6 Fascinating Ways Sex And Sleep Definitely Go Hand In Hand”).
And what if the flesh is willing, but the know-how is weak? No problem. I’ve got 12 sleep practices that you can incorporate, one month at a time, that can have you leaving the upcoming year saying, “This year gave me some of the best rest that I’ve experienced in my entire life!” — which is something that your mind, body, and spirit will be eternally grateful for. Trust me.
12 Monthly Sleep Habits to Transform Your Rest
January: Get a Bedding Makeover
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Aight, so if it’s been 2-3 years since you’ve treated yourself to some new sheets, it’s time to make that move. The main reason is that we shed somewhere around 30,000 dead skin cells an hour, which equates to about 600,000 a day, and no matter how much you wash those sheets of yours, they still have a shelf life on the hygiene and quality of fabric tips.
Plus, it’s a good idea to have some sheet variety too — a set of cotton ones, year-round, flannel for the cooler months (the warmer your bed is, the less you will have to rely on your HVAC to keep you warm), linen when it’s warmer and a polyester blend if you want some super soft sheets and yet you’re on a budget.
While you’re at it, it also can’t hurt to cop yourself a new comforter. Down comforters are always going to be your best bet because their breathability factor will keep you from overheating (although they are great at keeping you warm as well). Some other benefits include being eco-friendly, soft, and super durable.
February: Do Some Deep Breathing Techniques
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If you want to immediately reduce your stress levels after having a long, hard day, get into some deep breathing. By doing so, not only will you feel less anxious and more relaxed, but deep breathing has also been proven to put you into a better mood, lower your heart rate, and help you sleep so much better. As far as which deep breathing techniques are best, the 4-7-8 one is popular.
It consists of breathing in for four counts, holding your breath for seven counts, and then releasing the air for a count of eight, then rinsing and repeating several times. Some other techniques that are pretty effective include diaphragmatic breathing, box breathing, and the Papworth method. You can read about those (and more) here.
March: Incorporate 10 Minutes of Body Stretches Each Evening
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Something that I’m pretty sure not nearly enough of us do before bedtime is stretch our bodies. Stretching is highly beneficial because it helps to loosen your muscles, relax your body, and put your system in the state where it can better rejuvenate itself. Also, if you’re someone who works out and you want to avoid muscle spasms in the middle of the night (because ain’t nothin’ like a charley horse waking you up out of nowhere), stretching before sleeping can significantly decrease your chances of that happening as well. If you’d like to devote a bit of time to stretching out your body before catching some zzz’s, click here and here for some stretch recommendations.
April: Try This: Less Technology. More Reading.
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With 57 percent of Americans admitting that they are addicted to their phones (check out “8 Solid Reasons To Put. Your Phone. Down.”) and 60 percent saying that they sleep with their phones — a month of phone detox at night can’t hurt nobody, especially if you suspect that your phone plays a role in you not sleeping as well as you should. Matter of fact, if you are feeling that way, science can back it. Between the blue light of your screen(s) jacking up your melatonin production to your screens overstimulating and distracting you, it’s no surprise that more people are getting less rest than ever, chile.
And what if you’re someone who needs to "settle" into sleeping? READ.
Research reveals that reading before bedtime helps to put your brain on a sleep schedule, relax your body, calm your mind, and, so long as it’s not content that gets your heart racing (like horror stories or thrillers), it can bring you holistic peace, too. Just make sure that you go with an old-fashioned page-turner and not an e-book. Y’all, electronic reads still produce the blue light that I was just talking about, and so, unless you’re gonna go the audiobook route, an e-book is basically…counterproductive.
May: Take a Magnesium, Calcium and Zinc Supplement
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I don’t know how many times I have recommended taking a magnesium, calcium, and zinc supplement, but consider this to be another one. Specifically, when it comes to resting better, magnesium is good for you because it helps to relax your brain, nerves, and muscles, lower bodily inflammation, reduce PMS, decrease migraine discomfort, and regulate the neurotransmitters that are associated with sleeping.
Calcium is beneficial because it helps to prevent muscle contractions, helps your brain to use tryptophan and it can even help you to sleep straight through the night. And zinc? Zinc is a solid sleep agent because it helps to decrease inflammation, can aid in better regulating your sleep patterns, and improves your sleep quality overall. I’m telling you that I can personally attest to this because, on the nights when I take the supplement, my sleep experience is quite different than when I don’t.
June: Apply Cannabis Oil to Your Pressure Points
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I doubt that it comes as any surprise that weed use is pretty popular during the month of June. And since Cannabidiol (CBD) can be used in a variety of ways, including smoking it, eating it (edibles), capsules, aerosols, and oils, I thought I would use June as the month to provide a pressure point sleep hack. The reality is that CBD is pretty beneficial if you’re someone who deals with insomnia as it directly relates to feelings of anxiety. Some studies also reveal that if you take in CBD with a lower amount of tetrahydrocannabinol (THC which is the ingredient in weed that makes you feel “high”), it can also improve the quality of sleep that you experience.
And so, since parts on your body — like right behind your ear, your ankles and feet, and your wrists — are all considered to be pressure points that can help you to fall asleep quicker whenever pressure is (gently) applied to them, why not rub some cannabis oil on them as you’re winding down? Seems like an ideal combo to me. (If you’d like to give it a shot, Healthline has a list of highly recommended CBD oils right here.)
July: Attempt Some De-Stress Journaling
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If you’re not big on journaling and yet you do want to get more quality sleep in the new year, consider doing some stress journaling. It’s all about taking out some time to jot down the things that may be stressing you out. What purpose does that serve? Well, for one thing, “seeing” what’s going on in black and white can help you to organize your thoughts while writing your feelings about what’s going on can help you to feel validated — and that can reduce your anxiety levels so that you’re able to relax and sleep better.
Also, research indicates that if you make a point to share some “silver linings” or potential solutions to the cause of your stress, that can help calm and center you, which will make getting sound sleep a more realistic goal. Even writing for 10 minutes a night can accomplish all of this, by the way.
August: Play Some Nature Sounds
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I’m the kind of person who prefers to sleep in silence — well, that is until I started to do more research into how ASMR (autonomous sensory meridian response), in the form of nature sounds, can do wonders…and they ain’t neva lied. Ever since I’ve been sleeping to rain sounds, I feel so much more rejuvenated when I wake up. From what I’ve read and researched, the reason why this sleep practice is so effective is nature sounds help to soothe our nervous system and reduce our natural inclination to take the “fight-or-flight” route.
Me personally, I really like listening to rain, thunderstorms or a winter blizzard although studies also say that the sounds of birds, running water or the rustling of leaves can significantly relax you too. YouTube has a ton of videos that run for hours, without commercials. Just go to the site and put the sound(s) that you’re after in the search engine. I’d be floored if you regret giving this tip a shot.
September: Implement “The Military Method”
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It actually wasn’t until I did some research for this article that I happened upon what is known as the military sleep method. If you’ve never heard of it before (either), it’s a type of breathing technique that claims that it can cause you to fall asleep in two minutes (I know, right?). Apparently, an Olympic sprint coach by the name of Lloyd “Bud” Winter came up with it, and its initial intention was to help military pilots get some shut-eye even in loud or dangerous environments.
Anyway, the method consists of things like deep breathing, muscle relaxation, and mind clearing — and hey, anything that can help you fall asleep in record time is worth at least trying out. You can learn more about how to try out the military sleep method by going here and here.
October: Sip on Honey Chamomile Lattes
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Although technically, a latte is a coffee that has milk in it, teas with milk are considered to be their own form of a latte these days, too. That said, if you’re someone who likes to sip on something before turning in, the fall season is the ideal time for a honey chamomile latte. For one thing, chamomile has been proven to relax your system, in part, thanks to the antioxidant apigenin which provides a sedative-like effect. And the combo of milk and honey?
Since both milk and honey have tryptophan properties, and those properties help trigger the production of melatonin within your body, a warm cup of honey chamomile latte is a delicious way to lull yourself to sleep. (Just make sure that if you have a hard time falling back to sleep after a bathroom run, don't consume liquids three hours before bedtime.)
November: Experiment with Yoga (Sleep) Positions
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It’s been well documented that yoga can do everything from reduce stress and back pain to make you more flexible and yes, help you to sleep so much better. That’s why you might want to consider getting into a few yoga poses before getting in bed. The butterfly pose (sitting with the soles of your feet together and your knees spread as far apart as possible) can reduce tension, while putting your legs against the wall (why lying on your back) can increase blood circulation.
Oh, and speaking of poses that can help you to sleep better, studies show that sleeping on your left side can reduce snoring, keep acid reflux from being as much of an issue, and it can keep your blood pressure around where it needs to be as well. Some additional yoga poses for sleep can be found here.
December: Massage Yourself
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Professional massages are bomb (check out “12 Different Massage Types. How To Know Which Is Right For You”), there’s no doubt about that. However, if your budget is tight or you simply don’t have the time to book an appointment, that doesn’t mean that your body can’t reap the rewards — all you need to do is incorporate some self-massaging.
Yep, even rubbing on yourself will help ease stress and anxiety, bring relief to headaches, reduce muscle strain and tension, and increase blood circulation throughout your system. Tips for how to use a tennis ball to give yourself a massage can be found here. Tips for how to massage yourself with a foam roller can be found here. Tips for how to give yourself a facial massage can be found here.
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Just like your body needs food, water, and air, it needs to rest. It can only serve you well to apply habits that will help you not just to sleep, but to sleep soundly and completely. Here’s to a year of all of that, sis. Indeed.
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Featured image by Aja Koska/Getty Images