BRADY EVENTS AND MARKETING INC. www.elizabethmarasco.com www.kudosjourney.com
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As we settle back into the school routine, I want to take a moment to remind you of the importance of staying connected with loved ones and taking care of yourself, both mentally and physically.
The back-to-school season can be hectic, but it's also a great time to focus on what really matters—your well-being and the people you care about.
This issue of Kudos was designed with that in mind, offering tips and insights to help you get a little edge on your wellness journey. Whether you’re looking for ways to reduce stress, boost your health, or simply carve out a bit of "me time," we’ve got you covered.
A special thank you to our amazing sponsors for joining us on this journey! We couldn’t do it without them, and we encourage you to support and connect with these businesses that truly care about our community.
Here’s to a season of growth, balance, and well-being!
Elizabeth Marasco
Brady Events and Marketing Inc.
Kudos Magazine Publisher
BacktoSchool
HEALTHY ROUTINES FOR FAMILIES
As summer winds down and the school year kicks into gear, families everywhere are juggling new schedules, homework, and extracurricular activities. But don't let the back-to-school season overwhelm you! You can create healthy routines that set your family up for success with a few simple tips. From morning routines to meal prepping and managing after-school activities, here's how to keep things running smoothly while keeping the stress at bay.
Master the Morning Routine
A calm, organized morning can set the tone for the entire day. The key?
Preparation! Start by creating a morning routine that works for everyone in the family.
The night before, make sure backpacks are packed, clothes are laid out, and lunchboxes are ready to go. This eliminates last-minute rushing and sets a positive mood for the day ahead.
For younger kids, create a simple checklist to help them stay on track with morning tasks like brushing their teeth, getting dressed, and eating breakfast. You can turn it into a fun challenge or even add small rewards for sticking to the routine.
For older kids, consider giving them a bit of responsibility in their morning routine—making their breakfast or packing their school supplies. This teaches independence and builds confidence.
2
Healthy Lunches Made Simple
We all know how easy it is to reach for processed snacks or pre-packaged lunches, but with some planning, you can prep healthy lunches your kids will love! Set aside time on the weekend for meal prep. Think about simple, nutritious options that can be thrown together in minutes: pre-wash fruits and veggies and portion-out snacks like nuts, whole-grain crackers, or yogurt.
Make it fun for your kids to get involved! Let them choose what goes into their lunchboxes, giving them a sense of ownership. You could even create a "lunch station" in your fridge or pantry with healthy options for them to grab and pack.
For busy mornings, make sandwiches or wraps the night before. You can also cook in bulk to save time think grilled chicken, pasta salad, or quinoa bowls that can be portioned out for a few days. Healthy lunches become one less thing to worry about with a little planning!
3
After a full day at school, kids often jump straight into homework or extracurriculars. To prevent burnout, it's essential to balance structured time with relaxation. Start by creating a clear after-school routine that includes time for both activities and unwinding. Set up a designated homework space that's quiet and free from distractions. Give your kids a snack and some downtime before they dive into homework or practice. This helps them recharge and refocus.
Keep a weekly schedule for afterschool sports or activities visible to the whole family. A calendar on the fridge or a digital family planner helps everyone stay on track and avoid lastminute scrambles. Be mindful of overscheduling ensure your kids have time for fun and re
f A Fresheners f A Fresheners
(AND NATURAL ALTERNATIVES FOR A FRESH-SMELLING HOME)
(AND NATURAL ALTERNATIVES FOR A FRESH-SMELLING HOME)
We all love walking into a house that smells fresh and inviting. Whether it’s the scent of a clean kitchen, a cozy living room, or a fragrant bedroom, a pleasantsmelling home makes everything feel more comfortable. But many of the air fresheners and sprays we use to achieve that freshness come with hidden dangers.
Chemical sprays, plug-ins, and scented candles are often filled with toxins that can negatively impact our health. The good news is, there are natural, safe alternatives that can make your home smell amazing without compromising your well-being.
The Dangers of Chemical Air Fresheners: Most store-bought air fresheners contain chemicals like phthalates, volatile organic compounds (VOCs), and synthetic fragrances.
These can lead to a range of health issues, including:
Respiratory Problems: Breathing in chemicals from air fresheners can irritate your lungs and worsen conditions like asthma or allergies.
Hormonal Disruption: Phthalates, commonly found in air fresheners, are known to disrupt the endocrine system, which can interfere with hormone function.
Headaches and Dizziness: Many people report headaches or feeling dizzy after using strong chemical-based air fresheners or sprays.
Potential Carcinogens: Some air fresheners release formaldehyde and other harmful substances when heated, which may increase the risk of certain cancers over time.
Given these risks, it’s no wonder that more and more people are turning to natural alternatives to keep their homes smelling pleasant without the side effects.
Natural Ways to Make Your Home Smell Fresh
You don’t need to rely on harsh chemicals to keep your home smelling great. There are many simple, natural, and affordable ways to freshen up your living space using items you likely already have in your kitchen. Here are some easy, effective alternatives to consider:
Simmer Pots
A simmer pot is one of the best ways to fill your home with a natural, long-lasting scent. All you need is a pot of water and a few aromatic ingredients. The steam will carry the scent throughout your home as the pot simmers.
Here are some popular simmer pot combinations:
Cinnamon and Apples: Slice up an apple and add a few cinnamon sticks to the pot for a cozy, autumn-like scent.
Citrus and Rosemary: Combine orange or lemon slices with fresh rosemary sprigs for a bright, uplifting fragrance.
Vanilla and Lavender: A few drops of vanilla extract mixed with dried lavender create a calming, sweet aroma.
Simply bring your ingredients to a boil, then reduce the heat and let it simmer for a few hours. Be sure to keep an eye on the water level, adding more as needed.
Essential Oils
Essential oils are a great, natural alternative to chemical air fresheners. You can use them in a diffuser, or even make your own room spray. Popular scents like lavender, eucalyptus, and peppermint can be mixed with water in a spray bottle to mist over your linens, furniture, or just around the room.
How to make a simple essential oil room spray:
Fill a small spray bottle with water. Add 10-15 drops of your favorite essential oils.
Shake well before each use, and enjoy a naturally fragrant room!
Baking Soda and Essential Oils for Fresh Fabrics
Dried citrus peels can naturally freshen drawers, closets, and small spaces. After peeling an orange, lemon, or lime, let the peels dry out for a day or two, then place them in a small fabric pouch or sachet. You can also add cinnamon sticks or cloves to enhance the sce
Houseplants
Houseplants like lavender, eucalyptus, and jasmine not only purify the air, but also release a light, natural fragrance that can keep your home smelling fresh year-round. Place these plants in sunny spots, and they’ll do double duty as air cleaners and natural air fresheners.
Coffee Grounds
For those who love the smell of coffee, placing a small bowl of coffee grounds in a room can help absorb bad odors and leave behind a subtle, warm fragrance. Coffee is especially great for neutralizing strong smells in the kitchen.
Planting Tulips and Daffodils:
Fall Prep Guide to a Beautiful Spring Fall Prep Guide to a Beautiful Spring Fall Prep Guide to a Beautiful Spring
Fall Prep for Planting Tulips and Daffodils: A Guide to a Beautiful Spring As the air turns crisp and the leaves begin to fall, it’s the perfect time to start thinking about spring. Fall might seem like the season when everything is winding down in the garden, but it’s the ideal time to prepare for a burst of color next year. Planting tulip and daffodil bulbs in the fall ensures a stunning display of blooms when spring arrives.
Whether you're new to gardening or a seasoned pro, here’s a simple guide to help you prep your garden for tulips and daffodils this fall.
Why Plant Tulips and Daffodils in the Fall?
Choosing the Right Bulbs
Why Plant Tulips and Daffodils in the Fall?
Tulips and daffodils are spring-flowering bulbs that need cold weather to bloom beautifully. By planting them in the fall, the bulbs have time to establish roots before winter and then "chill" in the cold soil, which is necessary for their growth cycle. When the weather warms up in spring, the bulbs burst into life, producing colorful blooms that light up your garden.
Best Time to Plant
Timing is everything when it comes to planting bulbs. For tulips and daffodils, the best time to plant is in the fall, once the temperatures have cooled but before the ground freezes. Depending on your region, this usually falls between late September and early November. Ideally, you want to plant when the soil temperature is around 55°F (13°C). If you plant too early, the bulbs might sprout before winter, and if you wait too long, the ground may be too hard to dig. Find that sweet spot in the fall to give your bulbs the best chance to thrive.
When selecting tulip and daffodil bulbs, look for firm, plump bulbs that are free of mold or soft spots. Larger bulbs tend to produce bigger and more impressive flowers, so don’t be shy about picking the healthiest-looking ones.
Tulips come in a wide variety of colors and shapes, from classic red and yellow to more exotic varieties with fringed or ruffled petals. Daffodils are known for their cheery yellow, white, or orange trumpetshaped blooms. They're also deer-resistant, making them a great choice if you have a garden where critters roam.
How to Plant Your Bulbs
2.
1. Dig the Holes. The general rule for planting bulbs is to dig a hole two to three times deeper than the height of the bulb. For tulips and daffodils, this means digging holes that are about 6-8 inches deep. Make sure to space them about 4-6 inches apart to give them room to grow.
3.
Prepare the Soil. Choose a location with good drainage, as bulbs don’t like to sit in waterlogged soil. You can improve drainage by mixing in compost or sand if your soil is heavy with clay. Both tulips and daffodils prefer full sun, though they can tolerate partial shade.
Place the bulbs. Put bulbs in the hole with the pointed end facing up. This is the growing tip, and it’s important to orient it correctly so the plant emerges properly. If you accidentally plant a bulb upside down, don’t worry—it will usually still find its way up, but it might take longer.
4.
Cover and Water. Cover the bulbs with soil and gently press down to remove any air pockets. Water the area well to help the bulbs establish roots before winter sets in. After the initial watering, you don’t need to water them again unless you’re experiencing a particularly dry fall.
Mulch for Winter Protection
After planting, apply a layer of mulch, such as straw, shredded leaves, or bark, to protect the bulbs from extremely cold temperatures. Mulch helps regulate the soil temperature and prevents the bulbs from being exposed to frost heaves caused by freezing and thawing cycles. Aim for about 2-3 inches of mulch on top of your planting area.
Caring for Your Bulbs
Once your bulbs are planted and mulched, there’s little else to do until spring. Tulips and daffodils are hardy and generally lowmaintenance. Just let them rest through the winter, and come spring, you’ll be rewarded with a gorgeous display of flowers. If you have any concerns about pests like squirrels digging up your bulbs, you can cover the planting area with chicken wire. The wire will prevent animals from disturbing the bulbs but will still allow the plants to grow through it in the spring.
Enjoy the Spring Blooms
When spring arrives, you’ll start to see shoots emerging from the ground. Tulips and daffodils will typically bloom from late March through May, depending on your climate. To extend your blooming season, you can plant a variety of early, mid, and late-blooming tulip and daffodil varieties.
Once they’ve bloomed, allow the foliage to die back naturally. This process helps the bulbs store energy for the next growing season. Avoid cutting the leaves too soon, as this can weaken the bulbs and reduce blooming potential the following year.
Planting tulips and daffodils in the fall is one of the simplest and most rewarding gardening tasks With just a little effort now, you’ll set the stage for a stunning, colorful
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Lemon Garlic ChickenONE-PAN
INGREDIENTS:
4 boneless
1 lemon (slic
2 cups broc
1 cup cherry
1 red bell pe
2 tbsp olive
3 cloves ga
1 tsp dried o
Salt and pe
INSTRUCTIONS
Preheat the oven to 400 F (200 C). Line a baking sheet with parchment paper.
1. In a bowl, mix olive oil, minced garlic, oregano, salt, and pepper.
2. Place chicken breasts on the baking sheet and brush them with the olive oil mixture.
3. Arrange the broccoli, cherry tomatoes, and bell peppers around the chicken, and drizzle the remaining olive oil mixture over the veggies.
4. Top the chicken and veggies with lemon slices.
5. Bake for 20-25 minutes, until the chicken is fully cooked (internal temperature of 165°F) and the veggies are tender.
7.
6. Serve with brown rice or quinoa for a complete meal.
TURKEY TACOSHealthy
1 lb ground turkey
1 tbsp olive oil
1 small onion (chopped)
1 packet taco seasoning (or make your own with cumin, paprika, garlic powder, and chili powder)
8 whole wheat tortillas
1 cup lettuce (shredded)
1 cup cherry tomatoes (chopped)
1 avocado (sliced)
Salsa and plain Greek yogurt (as toppings)
INSTRUCTIONS:
1. Add the ground turkey and cook until browned, breaking it up with a spatula.
Heat olive oil in a large skillet over medium heat. Add the chopped onion and sauté until translucent.
2. Stir in the taco seasoning and 1/4 cup of water. Let it simmer for 5-7 minutes.
3. Warm the tortillas in the microwave or oven.
5.
4. Assemble the tacos by adding the turkey mixture to each tortilla and topping with shredded lettuce, chopped tomatoes, avocado slices, salsa, and a dollop of Greek yogurt.
Vegetable Stir-FryWITH TOFU
INSTRUCTIONS
2.
1 block firm tofu (drained and cubed)
2 tbsp soy sauce or tamari (for gluten-free)
1 tbsp sesame oil
1 tbsp olive oil
1 red bell pepper (sliced)
1 cup snap peas
1 carrot (sliced)
1 small zucchini (sliced)
2 cloves garlic (minced)
1 tbsp grated ginger
1 tbsp honey or maple syrup
1/2 cup low-sodium vegetable broth
1. Heat olive oil in a large pan or wok over medium heat. Add the tofu and cook until golden brown, about 3-4 minutes on each side. Remove tofu from the pan and set aside.
3.
In a small bowl, marinate the tofu cubes with 1 tbsp of soy sauce and 1 tbsp of sesame oil. Let it sit while prepping the veggies.
In the same pan, add garlic and ginger. Sauté for 1 minute.
Add the bell pepper, snap peas, carrot, and zucchini. Stir-fry the veggies for about 5-7 minutes until they’re tender but still crisp.
4. Stir in the remaining soy sauce, honey, and vegetable broth. Let the sauce simmer and thicken slightly.
5. Add the tofu back to the pan and toss everything together.
7.
6. Serve over brown rice or quinoa.
Family Ties
FINDING SM MEANINGFU Ways to Stay Co
It’s not always easy. Life gets busy, and between work, school activities, and all the day-to-day chaos, it can be easy to let time slip by without that call, visit, or check-in. But as I’ve learned, staying connected with my aging parents is one of the most important things I can do—not just for them, but for me and my family as well.
One thing that’s become clear is that it doesn’t take grand gestures to make a difference. In fact, it’s the little things that mean the most. My parents don’t need big trips or elaborate plans (though they love a good adventure when we can make it happen). They crave simple connection knowing they’re still an important part of our lives.
For us, that looks like regular phone calls, even if they’re short. A quick check-in to see how they’re doing, to share a funny story from the kids, or to let them know I’m thinking about them. These calls have become a ritual, something we all look forward to. It’s amazing how just hearing their voices can instantly make me feel more grounded and connected.
When life allows, we visit. And when we can’t physically be there, we make sure to send photos, little notes, or even set up a video call. It’s amazing how technology can bridge the gap, letting my parents still see the kids grow and experience our lives even from a distance.
Making Them Feel Needed and Valued
I’ve learned on this journey that aging parents still want to feel useful. They don’t want to sit on the sidelines watching life go by. So, I find small ways to include them and make them feel needed.
My mom loves to cook, even though she doesn’t do it as often these days. So, when I’m struggling with dinner ideas, I’ll call her up for advice. She loves offering recipes and tips, giving her a sense of purpose. My dad is a wealth of knowledge when it comes to fixing things around the house, so I always ask for his input when something breaks, or we need a little DIY project done. Even though I might already know the answer, involving him brings him joy.
The best part? My kids are learning from them, too. They’re hearing stories, absorbing wisdom, and connecting with their grandparents in a truly special way. It’s a two-way street my parents feel valued, and my kids gain a deeper understanding of family and the love that spans generations.
The Power of Connection
What I’ve come to realize is that staying connected isn’t just about making sure my parents don’t feel forgotten. It’s about nurturing a bond that enriches all of our lives.
Studies have shown that maintaining strong social ties can boost your immune system by reducing stress and increasing happiness. I see this firsthand with my parents—when they feel connected and involved, they’re happier, more engaged, and even healthier.
There’s a lightness in their voices after a good conversation or visit. They smile more. They laugh with the kids. It’s like they come alive again. And truthfully, I feel the same way. Staying connected with them gives me a sense of peace, knowing they feel loved and appreciated. It also reminds me of the importance of slowing down, of cherishing the moments we have with the ones we love.
Embracing This Journey with Hope
Raising children while caring for aging parents can feel overwhelming at times, but I’ve learned to approach it with hope and gratitude. My parents have given me so much throughout my life, and now it’s my turn to give back in whatever small ways I can. Whether it’s a call, a visit, or just sharing a laugh, these moments matter.
This journey isn’t just about taking care of them it’s about maintaining a strong, loving bond that keeps us all connected. There’s something beautiful about watching my kids grow up while still being able to lean on the wisdom and love of my parents. It’s a reminder that family is a circle of love that never stops growing.
So, if you’re on a similar journey— balancing the demands of life while caring for aging parents—remember that you don’t have to do it perfectly. Just showing up, staying connected in small ways, and making them feel needed can make all the difference. Together, we can walk this path with hope, love, and a sense of deep connection that will carry us all through the years ahe
After School Snacks
#1
Greek Yogurt Mix & Munch
Kids' Greek yogurt is a creamy, protein-packed snack that allows children to get creative by adding their own healthy fixings like fresh fruit, crunchy granola, honey, or nuts. This customizable treat not only offers delicious flavors but also provides a fun, interactive way for kids to enjoy a nutritious snack tailored to their taste!
Vegetable Sticks with Hummus
Slice carrots, cucumbers, or bell peppers and serve them with hummus. This is a great way to sneak in some extra veggies while providing a good dose of protein and healthy fats.
Cheese and Whole-Grain Crackers #3
Pair some whole-grain crackers with cheese slices for a satisfying, balanced snack. Add a few grape tomatoes or cucumber slices on the side for extra crunch and nutrients.
Fruit Kabob #5
#4
Banana and Almond Butter Roll-Ups
Spread almond butter on a whole wheat tortilla, place a banana in the center, and roll it up. Slice into bite-sized pieces for a fun, portable snack packed with fiber, protein, and healthy fats.
Fruit kabobs are colorful, bite-sized pieces of fresh fruit skewered onto sticks, making them a fun and easy-to-eat treat. Kids love them because they’re visually appealing, packed with a variety of flavors, and easy to ho
Fall Walking
Boost WYourellness
A Simple Way to Boost Your Health and Mental Wellness
One of the most rewarding aspects of walking in the fall is the opportunity to immerse yourself in the stunning beauty of the season. With leaves changing from green to brilliant shades of red, orange, and yellow, fall is the perfect time to take a moment to enjoy the scenery.
Here are some simple ways to make your fall walks more mindful and enjoyable:
(Continue reading on page 31)
THE PHYSICAL BENEFITS OF WALKING
Walking is one of the easiest and most accessible forms of exercise. You don’t need a gym membership, fancy equipment, or a complicated workout routine to reap its benefits. Just step outside, and you’re on your way to better health.
Here’s how walking can improve your physical health:
Heart Health: Walking helps increase circulation, lower blood pressure, and strengthen your heart. Just 30 minutes of brisk walking daily can reduce your heart disease and stroke risk.
Weight Management: If you’re looking to maintain or lose weight, walking is an effective and gentle way to burn calories. It can also boost your metabolism, helping your body function more efficiently.
Joint Health: Walking helps keep your joints lubricated and strong, reducing stiffness and pain. It’s a low-impact activity, making it a great option for those with arthritis or other joint issues.
Boosts Energy: It might seem counterintuitive, but walking can actually increase your energy levels. A brisk walk boosts circulation and delivers oxygen to your muscles helping you feel more energized.
Mental Wellness Benefits of Walking in Nature
Walking isn’t just good for your body it’s great for your mind, too. In today’s fast-paced world, slowing down and enjoying a walk can help you reconnect with yourself and nature.
Slow Down:
Don’t rush through your walk. Take the time to really experience your surroundings. Notice the colors, the smells, and the sounds of nature. This mindful approach can help you feel more present and connected.
Breathe Deeply
As you walk, take long, deep breaths. Inhale the crisp, clean air, and feel the stress melt away. Breathing deeply while walking can enhance relaxation and increase your oxygen intake, leaving you feeling more refreshed.
Take Breaks to Observe
If you see a lovely tree or a scenic spot, take a moment to stop and admire it. You don’t have to power through your walk; pausing and appreciating the beauty around you can make the experience even more meaningful.
Walk with a Friend or Loved One:
Walking in the fall is a great way to spend quality time with someone you care about. It allows for conversation, connection, and shared enjoyment of the season’s beau
Restful Sleep
Getting Back on Track This Fall Prioritize
Fall is a season of change. The air turns crisp, the leaves start to change color, and we find ourselves adjusting to new routines whether it’s back to school, busier work schedules, or the shift in daylight that comes with the end of daylight saving time. With all these changes, it’s easy to let our sleep schedules slip out of sync. However, prioritizing restful sleep during this time is essential for maintaining good health, especially as our bodies adapt to the cooler months and the demands of fall.
Why Sleep Is So Important
Sleep isn’t just a luxury it’s a necessity. It’s your body’s natural reset button, allowing you to recharge and heal both physically and mentally. One of the most important functions that occurs during sleep is the production of proteins called cytokines. These proteins are essential for fighting off infection, inflammation, and stress. When you don’t get enough sleep, your body produces fewer cytokines, leaving you more vulnerable to illness. This is especially important as cold and flu season approaches.
A lack of sleep can also impact your mental health, making it harder to concentrate, process emotions, and handle the day’s stressors. Sleep deprivation can lead to irritability, mood swings, and even long-term issues like anxiety and depression. Simply put, when you’re not getting enough sleep, it’s hard for your body and mind to function at their best.
Fall's Impact on Sleep
With the arrival of fall comes two major changes that can throw off your sleep schedule: the end of daylight saving time and the return to school or work routines. When the clocks "fall back" in November, it may seem like we're gaining an extra hour of sleep. However, this change can disrupt your internal body clock, leading to difficulty falling asleep or waking up at the right times. Many people feel groggy or sluggish for days or even weeks after the time change.
On top of that, the shorter daylight hours can make it harder to get exposure to natural light, which is essential for regulating your sleepwake cycle. Less sunlight can also contribute to seasonal affective disorder (SAD), a type of depression that affects some people during the darker months.
For families with kids heading back to school, early wake-up calls, homework, and after-school activities can add another layer of stress. Managing all these changes can feel overwhelming, especially if your sleep is already out of whack.
So how do you get back on track and make sleep a priority during the fall season?
Rest and Recharge
As we settle into fall, it's the perfect time to prioritize restful sleep. By creating a consistent sleep routine, practicing relaxation techniques, and making small lifestyle adjustments, you can set yourself up for a healthy, wellrested season. Remember, sleep is your body's natural reset button and it's the key to staying energized, focused, and ready to enjoy all the beauty that fall brings.
01.
Create a Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally. If the end of daylight saving time has thrown you off, gradually adjust your bedtime by 15-30 minutes each night until you're back on track.
Consistency is critical, especially for kids who may need more structure with their school schedules. Set a bedtime that gives them enough sleep (most school-aged children need 9-12 hours), and encourage them to stick with it.
02.
Limit Caffeine and Heavy Meals in the Evening
What you eat and drink in the hours leading up to bedtime can impact your sleep quality.
Caffeine, found in coffee, tea, and even some sodas and chocolate, can stay in your system for hours, making it harder to fall asleep. Try to avoid caffeine in the late afternoon and evening.
Heavy meals can also disrupt sleep, especially if you eat too close to bedtime. Instead, opt for a light snack if you're feeling hungry, and try to have your main meal at least 2-3 hours before bed.
Even though the days are getting shorter, it's important to get as much natural light as possible. Exposure to sunlight helps regulate your circadian rhythm, making it easier to fall asleep at night. Aim to spend time outdoors during the day, whether it's taking a walk, eating lunch outside, or just sitting by a sunny window. Even on cloudy days, natural light can make a big difference.
For those who struggle with seasonal affective disorder (SAD), a light therapy box can help stimulate sunlight and improve mood and energy levels. These are especially useful in the darker fall and winter months.
Your Body Health Boost: 04.
Get Outside and Soak Up Daylight Move
Exercise is not only good for your overall health but also for your sleep. Regular physical activity helps you fall asleep faster and enjoy deeper sleep. Try to incorporate movement into your day, whether it's a brisk walk, a yoga class, or playing a sport with your kids. Just be mindful not to exercise too close to bedtime, as it may leave you feeling too energized to sleep.
05.
Manage Stress with Mindfulness
Fall can be busy with back-to-school chaos, work demands, and the holidays approaching. All of this can lead to stress, which, in turn, can make it harder to sleep. Incorporating mindfulness practices, such as meditation or deep breathing, can help reduce stress and improve sleep quality. Taking a few minutes daily to focus on your breath, journal, or simply reflect on positive moments can help calm your mind before b
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