How To Get the Best Night's Sleep

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Written by Halsey Redman

Getting a good night’s sleep is crucial for both physical and mental health. While there’s no one-size-fits-all formula, there are several key habits and practices that can help improve sleep quality and ensure that you wake up feeling rested and refreshed every day. Here’s a guide to getting the best night’s sleep, night after night:

1. Create a Consistent Sleep Schedule

Your body loves routine, and going to bed and waking up at the same time every day helps regulate your internal clock, making it easier to fall asleep and wake up naturally.

• Stick to a routine: Try to go to bed and wake up at the same time each day—even on weekends. This helps strengthen your body’s sleep-wake cycle (circadian rhythm).

• Aim for 7-9 hours: Most adults need around 7-9 hours of sleep per night, though individual needs may vary. Prioritize your sleep needs by adjusting your schedule.

2. Set Up a Relaxing Bedtime Routine

What you do before bed can play a big role in how quickly and how deeply you sleep. A relaxing routine can help signal to your brain that it’s time to wind down.

• Dim the lights: About an hour before bed, reduce exposure to bright lights, especially blue light from screens. This helps your body start producing melatonin, the hormone that regulates sleep.

• Take a warm bath or shower: The rise and fall in body temperature can help promote relaxation and prepare your body for sleep.

• Practice relaxation techniques: Deep breathing, progressive muscle relaxation, or meditation can calm your mind and reduce stress.

3. Optimize Your Sleep Environment

Your sleep environment plays a significant role in your sleep quality. Make your bedroom a peaceful haven that encourages rest.

• Keep it cool: The ideal bedroom temperature for sleep is between 60-67°F. A cooler room promotes better sleep quality.

• Control light and noise: Use blackout curtains or a sleep mask to block out light, and consider a white noise machine or earplugs if noise is an issue.

• Invest in a good mattress and pillows: Ensure your mattress is comfortable and supportive. Your pillow should be the right height and firmness to keep your neck aligned. If this isn’t affordable for you- positioning blankets or pillows to keep your neck aligned will help!

4. Watch What You Eat and Drink

Your diet, especially in the hours leading up to bedtime, can significantly impact your sleep.

• Avoid heavy meals before bed: Eating large, rich meals can lead to indigestion, which may interfere with sleep. Try to finish eating at least 2-3 hours before bedtime.

• Especially, harder to digest foods like nuts, chips and grains.

• Limit caffeine and nicotine: Both caffeine and nicotine are stimulants that can interfere with your ability to fall asleep. Avoid them in the afternoon and evening.

• Be mindful of alcohol: While alcohol may initially make you feel sleepy, it disrupts sleep cycles and reduces the quality of your sleep. If you choose to drink, do so in moderation and not too close to bedtime.

• Stay hydrated: Drink enough water during the day, but avoid excessive liquids right before bed to minimize late-night trips to the bathroom.

5. Limit Screen Time

The blue light emitted by phones, tablets, computers, and televisions can interfere with melatonin production, making it harder to fall asleep.

• Turn off screens an hour before bed: Give your mind time to unwind without the distraction of screens. Instead of checking emails or scrolling through social media, read a book, listen to calming music, or engage in a relaxing hobby.

• Use blue light filters: If you must use screens in the evening, use blue light filters or apps that reduce blue light exposure.

6. Exercise Regularly

Exercise can improve sleep quality and help you fall asleep faster, but timing is important.

• Be active during the day: Regular physical activity, especially aerobic exercise, can promote better sleep. Try to exercise earlier in the day, as exercising too close to bedtime can leave you feeling too energized to sleep.

• Avoid intense exercise right before bed: If you’re working out in the evening, try to do lighter, calming exercises, such as yoga or stretching.

7. Manage Stress and Anxiety

Stress and anxiety are two of the biggest barriers to getting a restful night’s sleep. Learning to manage these factors can help promote better sleep.

• Practice mindfulness: Techniques like meditation, mindfulness, and journaling can help quiet your mind and reduce anxiety before bed.

• Write down your thoughts: If your mind races with worries or tasks, try writing them down in a journal before bed to clear your mind and avoid lying awake thinking about them.

• Try relaxation techniques: Breathing exercises, progressive muscle relaxation, or guided meditation can help calm your nervous system and prepare your body for sleep.

8. Get Morning Sunlight

Exposure to natural sunlight in the morning helps reset your circadian rhythm and improves sleep at night.

• Start your day with sunlight: Spend time outdoors or sit near a bright window in the morning. This helps signal to your body that it’s daytime, reinforcing your natural sleep-wake cycle.

9. Seek Professional Help If Needed

If you consistently struggle with sleep despite following healthy habits, it may be time to consult a healthcare provider. Sleep disorders, such as insomnia or sleep apnea, can disrupt your sleep quality, and a doctor or sleep specialist can help identify the cause and offer solutions.

10. Stay Consistent

Above all, consistency is key. While these tips can improve sleep quality, it’s important to stick with them and make healthy sleep habits a regular part of your life. Over time, your body will begin to recognize the cues that signal it's time for rest, and falling asleep and staying asleep will become easier.

In Conclusion,

Getting the best night’s sleep is all about creating healthy habits, optimizing your environment, and making your well-being a priority. By following these strategies—maintaining a consistent sleep schedule, preparing your body and mind for rest, and being mindful of what you eat and drink—you can enjoy better sleep, better health, and a more energized day ahead.

Sleep is essential to living a healthy and happy life, so invest the time and effort to make it a priority every night. Sweet dreams!

​​Six Inexpensive Ways to Reconnect with Your Partner This Valentine’s Day

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Written by Kirsten Nataren Crus, MA

This Valentine’s Day, think flowers, chocolates, and cards. Rather than sticking to these typical gifts, make it your goal to reconnect with your partner on a deeper level—explore their inner world, rediscover shared passions, and enjoy each other’s company in a more meaningful way. Here are five thoughtful and inexpensive ideas to help you truly connect with your partner this Valentine’s Day.

1. Write a Love Letter to Your Partner

Instead of opting for a pre-made card, take the time to write a heartfelt love letter to your partner. This personal touch shows thoughtfulness and intention. In your letter, consider including:

• A Favorite Memory: Recall a special moment you both shared that always brings a smile to your face.

• Why You Fell in Love: Reflect on what first attracted you to them and what made you fall in love.

• Your Favorite Thing About Them: Highlight a quality or trait you cherish most about your partner.

• Something You’re Looking Forward to: Share a future experience you’re excited to have together this year, whether it’s a trip, a milestone, or a shared goal.

• A Goal or Hope for the Future: Let your partner know what you hope for in the coming year—whether it’s more time together, growing closer together as a couple, or a shared project.

2. Play a Game Together

Playing a game together is a great way to connect and enjoy some time together. The key is to choose something that both of you enjoy and that encourages conversation. If you tend to get a little too competitive, opt for a more relaxed and fun game, so the focus stays on each other rather than on winning. Laughter and shared experiences while playing can deepen your connection and remind you of the simple joy in spending time together. Make sure to intentionally turn off phones and set aside any other distractions to really focus on the moment together.

3. Work on Building Love Maps

Love maps refer to understanding each other’s inner world—knowing our partner’s likes, dislikes, dreams, and experiences. In long-term relationships, people naturally change and grow over time, and it’s important to check in with each other to see where you each may have changed. This Valentine’s Day, take some time to ask each other reflective questions, such as:

• What are your current goals or dreams?

• What’s something that’s been on your mind recently?

• What keeps you up at night?

If you’re not sure where to start, you can use this article from the Gottman Institution: The Sound Relationship House: Build Love Maps

4. Get Outside and Enjoy Nature

Spending time outdoors has numerous mental and physical health benefits. It’s also a great way to spend time with your partner without the distractions of technology. Even with the cold outside, there are still some local winter activities you can enjoy together. Consider skiing/snowshoeing at the Green Woodlands Foundation (where you can warm up with hot chocolate after), walking to Rainbow Falls in Plymouth, or ice fishing.

5. Ask you Partner How They Feel Most Loved

Understanding how your partner feels most loved is an important aspect of deepening your emotional connection. People express and receive love in different ways. For some people, they really value physical connection through cuddling, holding hands, etc. For others, they really appreciate having a night off from chores and taking care of kids. Ask your partner when they feel most loved, and make it your goal to do something special for them in the next few weeks. Showing love, support, and empathy can help meet their emotional needs and strengthen your relationship.

6. Schedule an Appointment with Growing Roots

If you feel that reconnecting with your partner seems difficult or if there’s unresolved tension in your relationship, it might be time to consider professional support. Scheduling an appointment with one of our couples' therapists can provide you both with the tools and guidance you need to navigate any challenges. At Growing Roots, we help couples develop strategies for managing conflict, deepening communication, and strengthening emotional intimacy. If you’re struggling to connect or find yourselves constantly at odds, a therapist can offer you a safe space to work through issues and rediscover your connection.

​​Self-Love This Valentine's Day: 5 Ways to Care for Yourself

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Valentine's Day is traditionally seen as a celebration of love between partners, but it's also the perfect opportunity to focus on the most important relationship you’ll ever have — the one with yourself. Self-love is the foundation for living a fulfilling, balanced life, and it's something we often forget to nurture. Whether you’re in a relationship or flying solo, taking the time to care for yourself can bring a deep sense of peace and satisfaction. This Valentine’s Day, why not give yourself the gift of self-love?

Here are five simple but powerful ways to nurture yourself this season:

1. Set Boundaries (And Stick to Them)

Self-love starts with understanding your own needs and setting boundaries that honor them. Whether it’s saying no to plans that drain your energy or creating space for personal time, knowing your limits is key to emotional well-being. Valentine's Day can sometimes come with a lot of external expectations — from social media posts to the pressure to be in a relationship — but remember: your peace of mind is what matters most. Honor yourself by setting boundaries that protect your time, your energy, and your mental health.

2. Indulge in Your Favorite Self-Care Ritual

Self-care isn’t just about bubble baths (though those are lovely too!). It's about creating rituals that nourish your body, mind, and soul. Take time to engage in an activity that makes you feel good. Maybe it's a long walk in nature, journaling your thoughts, doing yoga, or listening to your favorite music. Treat yourself to something that brings you joy and peace. If you can, create a "self-love playlist" or light some candles to set the mood. This act of prioritizing your own well-being sends a message to yourself that you are worthy of love and care.

3. Celebrate Your Achievements

Self-love is also about recognizing and celebrating your accomplishments. No matter how big or small, your wins are worth acknowledging. Reflect on the progress you’ve made — whether it's in your career, personal growth, or relationships. Take a moment to express gratitude for how far you’ve come. You deserve to be proud of yourself. Write down three things you've achieved recently and give yourself credit for them. The more you celebrate yourself, the more you'll reinforce your own worth.

4. Practice Gratitude for Your Body

Your body is the vessel that carries you through life, and it deserves your appreciation. This Valentine’s Day, take a moment to connect with your body in a positive, affirming way. Engage in a gentle stretch, dance to your favorite song, or simply take a mindful moment to acknowledge your body for all the incredible things it allows you to do. Consider saying affirmations like: “I love my body for all it does for me,” or “I appreciate how strong, resilient, and capable I am.” Treating your body with love, respect, and gratitude is an essential part of self-care.

5. Give Yourself Permission to Rest

In a world that often glorifies hustle and productivity, it's important to give yourself permission to rest. On Valentine's Day, allow yourself to take a break from the demands of daily life — even if just for a few hours. Disconnect from work, social media, and the pressures that come with them. Rest isn't a luxury; it's a necessity for your mental and physical health. Whether it's through a nap, reading a book, or simply sitting in silence, rest replenishes your energy and helps you show up as your best self in all areas of life.

Bonus: Write Yourself a Love Letter

If you’re feeling extra inspired, take some time to write yourself a love letter. Pour your heart out to yourself. Acknowledge your strengths, forgive yourself for past mistakes, and express love and gratitude for everything you are. This is an exercise in self-compassion, and it can be incredibly healing. When we extend love and kindness to ourselves, we create a solid foundation for all other relationships.

Conclusion

This Valentine’s Day, remember that you are worthy of love — and that includes the love you give to yourself. By taking small, intentional steps to care for your body, mind, and soul, you're laying the groundwork for a deeper sense of happiness, peace, and fulfillment. Whether you're spending the day with a partner, friends, or by yourself, give yourself the love, attention, and respect that you deserve. After all, the relationship you have with yourself is the one that will carry you through every other relationship in your life.

So, go ahead — pamper yourself, celebrate yourself, and most importantly, love yourself. You’ve earned it. ❤️