Monday

"I don’t have to carry everything at once."

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

• How gardening improves your sleep

• The health benefits of sunlight

• Does your cat litter stay in landfills?

• A guide to setting boundaries

• A new mattress designed for comfort

Your Garden Could Be the Key to Better Sleep

If you've been looking for a reason to finally start that garden, here's a good one. A study found that people who garden regularly report better sleep quality, including fewer issues with insomnia, sleep apnea, and daytime fatigue.

The connection likely comes down to a combination of factors: natural light exposure during the day, physical activity, and time spent in a green space. All three are independently linked to better sleep, and gardening hits them all at once.

You don't need a full backyard setup to benefit either. Even spending time outside in nature, whether that's tending to a few pots on a balcony or just taking a walk somewhere green, may support better sleep by helping your body regulate its natural rhythms and wind down more easily at night.

Sleep specialists point out that sleep is one of three core pillars of a healthy lifestyle alongside nutrition and exercise, and it's often the one that gets sacrificed first. If getting outside more is what it takes to protect it, that's a pretty easy trade.

What Sunlight Is Actually Doing to Your Body

Sunlight is one of your body's most important inputs and most of us are barely getting any. There's a small region in the brain that acts as your body's master clock, and it runs almost entirely on light signals. When those signals are off, everything from your energy to your sleep to your metabolism can feel off too.

The fix for most people starts in the morning. Getting outside within the first 30 to 60 minutes of waking, even on a cloudy day, helps anchor your circadian rhythm for the entire day. That same exposure is also what helps your brain produce melatonin at the right time later that night. You're essentially building your sleep during the day.

The problem is that most of us spend the majority of our time indoors under artificial lighting, which is dramatically dimmer than natural daylight even when it doesn't feel that way. Too little light during the day and too much screen light at night sends your body mixed signals about when to be alert and when to wind down.

The simplest version of this is just going outside more: a few minutes in the morning, a short walk at lunch, and softer lighting in the evening. It doesn't cost anything and your body already knows exactly what to do with it.

Does Your Cat Litter Sit in a Landfill Forever?

Most traditional cat litters are made from strip-mined clay or silica. Both end up in landfills when thrown away and are not biodegradable.

A new natural cat litter called Tailfeather is changing this with their eco-friendly, plant-based, clumping cat litter made from cassava.

Why cassava? It clumps extra hard for easy, clean scooping, clumps lift right out without sticking to the box. It's also much lighter than clay and produces far less dust.

It's fully biodegradable and 100% plastic-free, including the packaging. Tailfeather is delivered conveniently to your door, and each package lasts for 8 weeks, double the amount of other litters.

For the next 24 hours, Note To Self readers get a $15 credit on your first order with code NTS15.

Try Tailfeather for your cat and the environment today.

Thank you to Tailfeather for sponsoring Note To Self. 

The Guilt-Free Guide to Setting Boundaries

Knowing you need a boundary and actually setting one are two very different things. The good news is your body usually knows before your brain does. Feeling drained, frustrated, or uncomfortable after an interaction with someone is often the first sign that something needs to change.

Boundaries come in more forms than most people realize. There are emotional boundaries around how someone is allowed to speak to you, physical boundaries around personal space and touch, and resource boundaries around your time and energy like stepping away from your phone after a certain hour or asking for an hour to yourself each day.

When it comes to actually having the conversation, timing matters. Bringing it up when either person is already stressed or in a bad mood rarely goes well. Starting with something kind before stating your need also helps, not as a manipulation tactic but because it makes the other person more likely to actually hear you.

Expect to revisit it. Boundaries aren't usually a one-time conversation, and feeling guilty at first is completely normal, especially if setting them wasn't something you grew up seeing modeled. That guilt tends to get quieter the more you practice.

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Disclosures: Promotions are not valid with other discounts, offers or on clearance/closeout items or previous purchases. Savings off full retail price. Restrictions may apply. Prices subject to change without notice.

Thank you to Sleep Number for sponsoring Note To Self. 

Wellness Round-Up

Parting Thoughts

• ✅ True or False: True. Unspoken limits often lead to frustration.

• 🌅 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: Gardening teaches patience. Not everything blooms right away, and that’s part of the process.

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]!