Top 5 Things to Do on Your Sedona Vacation

Can’t Sleep? Try This Evening Ritual (Updated for 2026) Written by Jennifer Stanley Few things in life are psychologically harder to cope with than insomnia. You know sleeplessness is going to affect you the next day. Worse is the anxiety that builds when it strikes night after night. You stumble through waking life like a zombie but curse the sight of your bedroom ceiling through your open eyelids at night. Although scientists don’t fully understand why living creatures need sleep, they know it harms your health when you don’t get enough. You become more accident prone, and your risk of various diseases increases. Plus, you get moody and snap at loved ones, straining your relationships As someone who struggles with insomnia, I empathize. While nothing health-related is guaranteed, certain habits and practices can nevertheless make it easier to get your Zzz’s. Try parts or all of this evening ritual the next time you can’t sleep or, worse, suffer a stretch of insomnia. What’s Causing Your Insomnia? Get Mindful Finding the root cause of your insomnia might be a no-brainer. An ailing loved one, a struggling relationship, work woes, financial troubles — all can impact sleep quantity and quality. If difficult life circumstances underpin your insomnia, radically accepting that you might find it hard to sleep for a while can sometimes, ironically, help. If not, at least it stops that nagging anxiety-choir of “what’s wrong with me, I’m exhausted, I know I need rest.” Acknowledging, “Hey, anyone would be struggling right now,” can be just the shot of loving-kindness your weary soul needs, and while it’s no substitute for eight solid hours, it’s better than fighting a losing battle with dreamland. Medicine, Food, and Hormones, Oh, My! At other times however, your insomnia might arise from physical or environmental factors you may not have considered. For example, medications as diverse as beta blockers [1], antidepressants and even cold tablets can affect sleep. Undiagnosed food allergies can likewise affect slumber by raising histamine levels [2] that promote wakefulness. If you suspect a sensitivity but can’t afford testing, the elimination diet method can sometimes pinpoint a culprit. Be patient and methodical, as it can take a while if you’re sensitive to something outside of the Big 8. Hormones are also a factor — shout out to my other 50-somethings experiencing night sweats. High cortisol levels are a common offender [3], hence, why it’s harder to sleep during life’s most stressful moments. However, keep in mind that changes in other hormonal levels, such as estrogen [4], can also cause cortisol fluctuations. If possible, consider a consultation with your doctor. If primary care offers few answers, a qualified naturopath or other holistic health practitioner may take more time to go over all over your symptoms and your life history to establish a course of care. Examine Your Daily Routine How you pace your day influences how well you sleep at night. In general, you want to tackle your toughest mental and physical activities soon after waking, taking on less stressful activities as you get closer to bedtime. Recently, some people have reported terrific success using the 10-3-2-1-0 sleep rule. What Is the 10-3-2-1-0 Sleep Rule? Dr. Jess Andrade, sports medicine physician, explains the 10-3-2-1-0 sleep rule [5] as a guide of activities to cease at specific intervals before bedtime to encourage more restful sleep. It works like this: Stop drinking caffeine 10 hours or more before bedtime. Caffeine blocks your adenosine receptors [6], a body chemical that builds up over the course of the day, making you sleepy. Finish your last big meal at least three hours before bed. Digestion can stimulate you, keeping you awake, and lying down too quickly after eating can trigger gastric reflux. Stop all work activities at least two hours before bed and begin your evening ritual. Turn off all screens at least one hour before bed, as it stimulates your mind and the blue light can keep you awake [7] by affecting melatonin. How many times do you hit snooze? Zero! That’s a big goose egg. Studies suggest hitting snooze doesn’t add to quality sleep and may extend morning grogginess [8], a condition called sleep inertia. The Role of Exercise What about exercise? Doesn’t a good daily workout help you get more rest? Yes, and exercise should absolutely be a part of your routine — with one caveat. Three hours before bed, cease all heavy physical activity. You can still include a gentle, soothing yoga routine, such as the one below, to ease you into dreamland. However, save anything that exerts your muscle power or gets your heart pumping for earlier in the day, as it keeps your core temperature elevated [9] and revs up your metabolism, which can make sleep elusive.

It’s America’s 250th birthday. You have plenty of options to celebrate. Here are ideas for the folks who enjoy something quieter and more mindful than fireworks.

Get on down to improve your ability to get back up again.

Life and love go on if you mindfully create the space and time for them. Please help us welcome our two new furry family members to OIS yoga and A Quiet Place.

Hey yogis! There's a very good reason the human nervous system intrigues me. Here's how yoga helped me figure out the last and final piece of my health puzzle.

Will your usual practice make you feel better when you feel bad, or is it best to take a rest?

Aching shoulders can result from hunching over the computer or playing your favorite sport. Either way, this 10-minute, yoga-based stretch routine may help.

Your hips are perhaps your body's most complex joint. Tightness here can spell trouble, but you can increase your flexibility and reduce your injury risk--in bed!

Many doctors advise movement over bedrest for lower back pain. This routine may help you ease your aches. Plus, it's safe and gentle enough to do every day.