Monday

"A ruffled mind makes a restless pillow"

-Charlotte Brontë

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

• Does your sleeping position indicate stress?

• How to fix your sleep schedule

• Would you try language learning with AI

• Breathing exercises for better sleep

• Say goodbye to boring coffee

…And more ❤️

Can the Way You Sleep Predict Stress?

Scrolling through TikTok, you might’ve seen people claiming that your sleep position reveals deep truths about your mental health. If you sleep curled up, are you anxious? If you sprawl out, does that mean you’re confident? The internet is full of theories—but what does the science actually say?

Experts agree: while sleep and mental health are connected, your position isn’t the big clue TikTok makes it out to be. Stress can definitely impact your ability to fall asleep, but studies haven’t found a solid link between your go-to sleep pose and your mental state. That said, some research suggests that back sleepers might have more nightmares, and side sleepers might get better rest—but personal comfort and health conditions play a bigger role than personality traits.

Instead of worrying about how you sleep, focus on how well you sleep. Good sleep hygiene—like limiting caffeine before bed, lowering your room temperature, and using deep breathing techniques—can help calm your nervous system and improve rest.

So if you wake up in a new position, don’t overthink it. Your body just knows what’s comfortable. And if sleep struggles stick around, checking in with a professional might be the best next step.

The Science-Backed Way to Sleep Like a Baby

We all know the feeling—dragging yourself out of bed after a night of tossing and turning, promising yourself you'll sleep better tonight. But then...one more episode, one more scroll, and suddenly it’s 1 AM. Turns out that fixing your sleep isn’t just about willpower. A few simple shifts can make all the difference.

First, put your phone down before bed. The blue light keeps your brain wired, and that “just one more” TikTok quickly turns into an hour. Instead, set your phone to sleep mode and swap scrolling for something low-tech—reading, stretching, or just letting your brain unwind.

Another game-changer? Make your bedroom a no-work zone. Your brain should associate your bed with sleep, not emails.

And if you’re struggling to wake up feeling refreshed, check your schedule. Sticking to the same bedtime and wake-up time—even on weekends—helps reset your body clock. Bonus points for getting some sunlight first thing in the morning to reinforce your natural rhythm.

Better sleep isn’t about perfection, just small shifts that add up.

Empower Yourself Through Language Learning with AI

Every trip is more than just a vacation—it’s your chance to connect, grow, and experience the world like never before. With Babbel, you’re not just learning words; you’re preparing for unforgettable moments. Whether it’s ordering tapas in Barcelona or navigating Tokyo’s train stations, Babbel’s AI Conversation Partner makes learning stress-free and fun.

Imagine chatting confidently with locals or discovering hidden gems—all without a translation app. Babbel’s lessons, designed by 200+ language experts, are paired with unlimited, on-demand speaking practice, so you can feel confident in any situation.

It’s more than travel—it’s transformation. Studies show that language learning sharpens your mind and boosts memory. Babbel helps you achieve this with just 10 minutes a day. Whether you’re planning your next trip or looking to grow personally, Babbel is your partner every step of the way.

Join over 15 million learners and give yourself the gift of language. Whether it’s for your travels or personal growth, Babbel helps you make the most of every moment. Subscribe now and get 55% off! Your next adventure is waiting.

Thank you to Babbel for sponsoring Note To Self. 

Struggling to Sleep? Try This Tonight

You know the drill: you’re exhausted, you climb into bed, and suddenly your brain decides it’s time to relive every awkward moment from middle school. Or worse, stress about tomorrow. If counting sheep isn’t cutting it, try counting breaths instead.

Deep breathing exercises are a simple but powerful way to tell your body it’s time to relax. When you take slow, intentional breaths—inhaling through your nose and exhaling through your mouth—you activate your “rest and digest” system. This signals to your brain that you’re safe, which helps quiet those racing thoughts and melt away tension.

Not sure where to start? Try box breathing: inhale for four counts, hold for four, exhale for four, and hold for four. Or go with the 4-4-6 method—breathe in for four, hold for four, and exhale for six. Both techniques gently slow your heart rate and prep your body for sleep.

So, next time you’re wide awake at 2 AM, ditch the doomscrolling and try a few deep breaths. Worst case? You get a few minutes of mindful relaxation. Best case? You wake up refreshed and wondering why you didn’t try this sooner.

See more breathing exercises for better sleep here.

Say Goodbye to Boring Coffee

Wellness Round-Up

Parting Thoughts

• ✅ True or False: False. While extra sleep on weekends can help mitigate some effects of sleep deprivation, it doesn’t fully compensate for the cumulative loss of sleep over time.

• 🙋🏼‍♀️ 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: Make sure you're getting enough sleep—it's crucial for your mind to process emotions, recharge, and stay sharp. Skipping rest can leave you feeling foggy and stressed, so prioritize your sleep for a clearer, calmer, and more focused day ahead.

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]!