Wednesday

Sponsored By:

"I’m learning to trust what feels right for me."

Welcome to Wednesday! Today, we're chatting about:

• The case for an hour of screen-free time

• How to quiet racing thoughts before bed

• Solve your 3 AM wake-up problem

• Why you can’t sleep through the night

Can an Hour Without Screens Change Your Day?

In today’s world, it’s easy to feel glued to our screens. Whether it’s checking emails, scrolling through social media, or using your phone for just about everything, it’s hard to imagine life without them. But what happens when you challenge yourself to disconnect for just one hour a day?

Taking a screen break, even for just an hour, can lead to surprisingly positive changes. The first day might feel strange, but over time, it becomes clear how much more present you can be without constant digital distractions. Whether you use this time to take a walk, enjoy a quiet breakfast, or just sit without checking your phone, the shift can be refreshing.

Spending an hour away from your devices offers more than just a break from screens; it helps create space for more mindful moments. This small change can lead to a calmer, more centered day.

Even if it’s not a daily habit, a little screen-free time each day can make a noticeable difference in your well-being.

Quieting Your Mind Before Bed

Racing thoughts at night can feel like a never-ending cycle that keeps you awake. Whether stress or anxiety triggers them, finding a way to quiet your mind is key to a restful night.

A good way to start? Scheduling “worry time” earlier in the day. By writing down your stressors and creating a plan of action, you can ease the pressure and free up mental space. If any of these worries resurface at night, remind yourself that you’ll handle them the next day.

Another helpful approach is breaking down overwhelming tasks into smaller steps. Create a to-do list before bed to release thoughts about what you still need to do. This can prevent the mind from racing once your head hits the pillow.

Finally, establish a calming bedtime routine. Disconnect from screens an hour before bed and engage in relaxing activities like reading, meditating, or stretching. If you find yourself awake in the middle of the night, try breathing exercises or progressive muscle relaxation to refocus your mind.

No More 3 AM Wake-Ups

3:17 AM. Awake again? You're not alone. 33% of women wake up every night!

Slumber’s Deep Zzzs gummies were designed to change that. In a 500-person sleep study, 82% of participants stopped midnight wake-ups, gained an extra 72 minutes of sleep, and woke up without morning grogginess.

Made in small batches in Colorado, Deep Zzzs are backed by a 30-day guarantee and featured in Forbes, WebMD, and Glamour for a reason: they actually work.

Curious what uninterrupted sleep really feels like? Try Deep Zzzs for 35% off with code NTS35, only while this month’s 10,000-jar supply lasts. Normally $60 → now $39!

Thank you to Slumber for sponsoring Note To Self. 

What’s Behind Your 3 a.m. Wake-Ups?

Waking up at 3 a.m. can happen for several reasons. Sleep cycles naturally fluctuate, and it's common to experience light awakenings during the night, especially during the transition between deep sleep and REM sleep. However, it’s not always just about sleep stages.

Stress is another major factor. When you’re feeling anxious, your body’s sympathetic nervous system gets triggered, increasing your heart rate and making it harder to stay asleep. Similarly, conditions like insomnia can cause frequent wake-ups in the night, leaving you unable to fall back asleep.

Aging also plays a role. Older adults often experience lighter sleep and may wake up more easily from environmental factors like noise or light. Underlying health conditions like sleep apnea, GERD, or restless leg syndrome may also be contributing factors.

While it’s normal to wake occasionally, frequent 3 a.m. awakenings can indicate an ongoing issue that might require attention.

A Note From Us

Wellness Round-Up

Parting Thoughts

• ✅ Did You Know: Most dreams are forgotten within 5 minutes of waking.

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers’ lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: Rest is repair. If you’re tired, that’s not a weakness. It’s wisdom. Your body is asking you to care.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!