Your Ultimate Challenge to Self-Care September

As summer waves goodbye and fall starts to tries to make its presence felt, September is the perfect time to embrace a new rhythm in your self-care routine. With this fresh energy and Virgo season, it's an ideal moment to reflect, rejuvenate, and realign with your personal needs and aspirations all while learning to habit stack with challenging attainable goals Let's dive in!

Let’s face it, Life be lifin’ sometimes and it’s hard to keep up. This new month, the new moon, this virgo season is the perfect time to reflect and center what really matters to you. YOU matter! We deserve it.

This month we will be guiding you into all things self care! is all about you. The song in my head right now "About you" by Trey Songz. Even though Trey be playing games, he’s singing to you! Just remember you need to be that person for yourself first. So turn that song on and dance it out.

That's the thing about self care. The more we do it and make it a habit, the more we attract the good tings in life. It really is all about you! You are amazing and deserving of everything you dream of. It’s time to believe in yourself and now is the time.

So you may be thinking where do I even start?

ANYWHERE!! If you have had something on your mind that you have been wanting or planning to do… do it… I dare you… who’s gonna stop you?? ME? Nooo YOU? Nooo A MAN no way YOUR KIDS? Maybe

Make it simple though boo. If you have the time; take 20 minutes (meditate, masturbate, stretch, dance it out, call a friend) or less; count back from 3..2..1.. Just do it.

Now that we have that over with…

We’re here for the consistency and the growth so here’s our challenge to you. Each week will be a new challenge, however the goal is to be able to incorporate one thing a day into your life and make it challenging yet attainable. We want to work on our pleasure and reward system. It’s about the little glimmers in your day to find the joy in the bigger picture.

WEEK 1: Sleep Challenge : #sweetdreams

WEEK 2: TBA

WEEK 3: TBA

WEEK 4: TBA

Week one is all about sleep!

Are you getting enough of it?

Are you feeling tired even after you wake up?

Is it hard to fall asleep?

Are you just having trouble sleeping in general?

If we aren't sleeping, we are not able to restore and rebuild for the next days. This is a great place to start.

Self-Care Challenges

Create a Relaxing Pre-Sleep Ritual: This could include reading a book, practicing gentle yoga stretches, or taking a warm bath with soothing essential oils like lavender or chamomile and a face mask!
Limit Screen Time: The blue light emitted by phones, tablets, and computers can interfere with your body's production of melatonin, a hormone that regulates sleep. Aim to turn off screens at least an hour before bed.
Invest in a Comfortable Mattress and Pillows: Ensure your mattress supports your body properly and that your pillows align with your preferred sleeping position.
Control the Temperature: Keep your bedroom cool and comfortable, ideally between 60-67°F (15-19°C). Consider using a fan or adjusting your bedding to maintain the right temperature.
Minimize Noise and Light: Use blackout curtains to block out light and consider earplugs or a white noise machine if you’re sensitive to noise. Red lights have been shown to help increase melatonin and also make your room look cute!
Establish a Wind-Down Period: Spend 30-60 minutes winding down before bed. This could involve activities such as meditation, journaling, or gentle stretching.
Avoid Heavy Meals: Try to finish eating at least 3 hours before bed. Eating a big meal before you sleep will slow your metabolism down and increase the risk of acid reflux especially if the food you are eating is fried or processed.
Use a Sleep Tracker/ Journal: Devices or apps that monitor your sleep can provide insights into your sleep stages, duration, and quality. This information can help you make adjustments to your routine.Record your sleep habits, including bedtime, wake time, and any factors that may affect your sleep, such as stress or diet. This can help you pinpoint patterns and make necessary changes
Practice Relaxation Techniques: Deep breathing exercises, progressive muscle relaxation, or mindfulness meditation can help calm your mind before bed. Stretching is an absolute non negotiable for me <3

Enhanced Supplements:

Melatonin: A natural hormone that helps regulate your sleep-wake cycle. Melatonin supplements can be useful for adjusting your sleep patterns, especially if you’re traveling or experiencing jet lag!
Valerian Root: Known for its calming effects, valerian root can help improve sleep quality and reduce the time it takes to fall asleep.
Magnesium: This mineral is the 4th abundant found in the body, yet we do not consume enough magnesium on a daily basis. It plays a role in relaxation and can help with sleep quality/ mood/ head comfort & heart health. Delivery matters. Quality Matters. Magnesium has changed the game in my sleep routine and has enhanced my life in ways you’re just going to find out for yourself. This one is an absolute fave!
Chamomile: Often consumed as a tea, chamomile can promote relaxation and improve sleep quality due to its mild sedative effects. Love drinking my tea before bed. SOO relaxing.

Choose one, choose them all... Just make sure it is attainable for you!

Sweet dreams <3

Each week we will be uploading a videos and blogs to keep us involved with unique ways to incorporate these challenges into our routine. We want to see you too! Tag us and show us all the ways you’re giving yourself what you need. IF you’re doing something to enhance your sleep, please share! rejuvenate and realign with us this month.

Xoxo,

Your Vitality Coach

-Heather Rose