Wednesday

"I celebrate progress, not perfection."

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

• The best breathing techniques for calm

• Why everyone struggles with sleep differently

• Discover the sleep method proven by science

• The power of this forgotten sense

Your Quick Guide To Calming Breaths

Some days, calm feels out of reach, and your breath is the first thing to go. Fast, shallow breathing is a natural stress response, but slowing it down can help you reset.

For Box Breathing, inhale through your nose for four counts, hold for four, exhale for four, and hold again for four. Repeat a few times and you’ll feel your nervous system ease, almost like you’ve pressed a reset button.

The 4-7-8 Technique works best when you need to wind down. Inhale for four, hold for seven, and then exhale slowly for eight. That long exhale tells your body it’s safe to relax, perfect before sleep or after a long day.

Alternate Nostril Breathing may sound unusual, but it’s incredibly grounding. Close one nostril with your thumb, inhale through the other, then switch sides to exhale. Keep alternating. The steady rhythm helps balance your energy and calm scattered thoughts.

Each practice takes only a few minutes and can be done anywhere: at your desk, before bed, or whenever you feel your stress rising.

Why Falling Asleep Isn’t Always the Problem

Not all sleepless nights feel the same. Insomnia tends to show up in three main ways, and knowing the difference can make it easier to spot patterns and get the right kind of support.

Sleep onset insomnia is difficulty drifting off, often tied to stress, racing thoughts, or inconsistent schedules. Even after 20–30 minutes in bed, sleep just won’t come.

Sleep maintenance insomnia happens when you do fall asleep, but wake up during the night and can’t get back to rest. The result is broken, less restorative sleep.

Terminal insomnia is when mornings start far too early. Waking hours before the alarm may feel like extra time, but over days and weeks, it cuts into the rest your body needs.

Because these patterns can overlap or shift, insomnia is rarely one-size-fits-all. Recognizing which type you’re dealing with is often the first step toward better rest.

The Science-Backed Way to Sleep Better

Not every sleep struggle counts as full-blown insomnia. But those nights of lying awake, waking too early, or feeling drained even after eight hours still take a toll. Researchers call this “subthreshold insomnia,” and a recent study found that a cannabinoid blend significantly improved sleep quality and eased symptoms—without side effects.

Sunday Scaries All-Natural THC Sleep Gummies are formulated with that same trio of cannabinoids—THC, CBN, and CBD—along with calming additions like magnesium, GABA, and melatonin. Together, they’re designed to help quiet your mind, relax your body, and support deeper rest.

For a limited time, Note to Self readers can get 20% off with code NTS20. Each order comes with a lifetime money-back guarantee.

Find out how one gummy can make 8 hours of sleep possible.

Thank you to Sunday Scaries for sponsoring Note To Self. 

How Scent Can Boost Your Mood and Focus

Ever notice how one smell can take you right back? Fresh cookies might remind you of childhood, or a certain perfume may bring back someone you love. That’s the quiet power of scent. It ties everyday smells to moments we never quite forget.

Because of that link, scents can be more than just pleasant. Lighting a lavender candle at night can help you wind down, while citrus or peppermint might give you a little boost when you’re dragging. Even pairing a scent with studying or journaling can make it easier to recall what you’ve learned later.

Some people lean on scent as a way of creating rituals: baking bread on Sundays, diffusing eucalyptus before yoga, or wearing the same perfume before important meetings. These little habits signal to the brain, “This is a moment worth noticing.” They can help you feel calmer, more present, and even more connected to yourself. Sometimes it’s less about the smell itself and more about the story it brings with it.

A Note From Us

Having trouble getting a full night’s rest? Sunday Scaries THC Sleep Gummies are designed to help you stay asleep and wake up refreshed. Use code NTS20 for 20% off for a limited time.

See how the blend works.

Wellness Round-Up

Parting Thoughts

• ✅ True or False: False. It can also be influenced by hormones, lifestyle, medications, and environment.

• 🙋🏼‍♀️ 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: Your body wants to rest; it just might need a little support. Trust that it knows how to return to balance, even if it takes time.

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]!