Thursday

"My life doesn’t have to be rushed to be meaningful."

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

• Struggling to wake up when it’s dark out

• Is 8 hours of sleep just a myth?

• This treadmill makes walking fun

• Why you’re hungry in the middle of the night

• How to find deals on shoes

How to Wake Up When It’s Still Dark

The sun is starting to rise later, which makes dragging yourself out of bed even harder. When mornings stay dark, your body produces more melatonin (the sleep hormone), leaving you groggy before the day even begins. But with a few intentional cues, you can reset.

First: light. Pull open the curtains, switch on a bright lamp, or try a sunrise alarm. Even 10 minutes of light helps signal your brain to wake up.

Second: consistency. Waking up at the same time every day keeps your circadian rhythm on track, while hitting snooze only prolongs grogginess.

Finally: movement. You don’t need a full workout. Just stretching, walking to the kitchen, or stepping outside can raise your energy and body temperature enough to shake off the fog.

Dark mornings may linger, but you can train your body to rise with ease. A little light, a steady rhythm, and small bursts of movement go a long way.

The Real Benefits of a Full Night’s Sleep

Eight hours of sleep isn’t just a nice idea. It’s the amount most adults need to feel restored. Experts say that during those hours, your body is working through a long list of essential repairs.

Your immune system is busy producing cytokines and antibodies, which help you fight off illness. At the same time, your energy stores reset, so you’re not dragging through the next day. Sleep also clears waste products from the brain, supporting memory, learning, and emotional balance.

Hormones play a role, too. A full night helps regulate ghrelin and leptin, which influence appetite, making it easier to recognize true hunger and avoid overeating. Even your skin benefits: blood flow increases, collagen rebuilds, and cell turnover speeds up, leaving you with a healthier glow.

Not everyone needs the same amount of rest, but consistently hitting seven to nine hours helps most people feel focused and energized. It’s less about perfection and more about giving your body the time it needs to reset.

Finally, a Treadmill You'll Actually Stick With

Meet the Aviron Victory, the only gamified treadmill designed to keep you coming back.

Powered by game psychology and industry-leading hardware, the Victory Treadmill makes working out something you actually look forward to. Whether you're racing through immersive games, streaming your favorite shows, or jumping into coach-led classes, it’s fitness that fits your life—and makes it easier to stay consistent.

Why Victory is a Game-Changer:

• Game-powered workouts that keep you engaged

• 1,000+ options across cardio, strength, and recovery

• Built-in streaming: Netflix, HBO Max, YouTube, and more

• Comfort-first design for all fitness levels

Use code VICTORY50 for an additional $50 off and start your 30-day risk-free trial.

Thank you to Aviron for sponsoring Note To Self. 

Why You’re Waking Up Hungry at Night

Ever find yourself wide awake at 2 a.m. with a growling stomach? Occasional nighttime hunger is normal, but when it happens often, there may be more going on.

Doctors say the biggest culprit is blood sugar swings. Meals heavy in refined carbs but light on protein or fiber can cause spikes and crashes, leaving you hungry hours later. Daily exercise, stress, and hormones also play a role. Especially cortisol, leptin, and ghrelin, which regulate appetite. Sometimes, thirst is mistaken for hunger, and in other cases, regular late-night snacking trains the body to expect food at odd hours.

If it happens once in a while, a light snack with protein and healthy fat (like nuts, yogurt, or a piece of cheese) can help you get back to sleep. But if it’s happening multiple times a week, experts recommend checking in with your doctor to rule out blood sugar or hormonal issues. A balanced diet and consistent meal timing are often the first step toward better nights.

Score the Best Hoka Shoe Deals This Summer

Wellness Round-Up

Parting Thoughts

• ✅ Did You Know: Not getting enough sleep can affect your gut health and immune system.

• 🌅 Sunset Of The Day: Sunsets are more than beautiful—they’re actually good for your mood. Got a favorite one? Reply to this email with your best sunset or sunrise photo for a chance to be featured!

• 💭 Final Self-Care Thoughts for Today: Sleep isn’t a reward for productivity—it’s a foundation for everything else. Focus, mood, energy—it all starts with how well you rest.

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]!