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i wish i could turn off my mind

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me and him frr

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life is finally good

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he's healing me fr

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i love being sensitive. i love feeling love and giving it to others. i cannot imagine a day when i'm not feeling all my emotions with such primal rawness.

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mood rn

i need to be railed so hard that my mind empties for a few seconds, so i don’t have to think about school or any of my problems. i also need to be held and soothed afterwards.

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♡

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How to fix your sleep schedule

Utilize the circadian rhythm

Your body’s internal clock, or circadian rhythm, regulates sleep-wake cycles. To reset it, aim for consistent sleep and wake times. Research suggests that irregular sleep patterns can disrupt circadian rhythms, leading to poorer sleep quality.

Morning sunlight exposure

Helps regulate your circadian rhythm. Studies have shown that natural light in the morning helps advance your sleep-wake cycle, making it easier to wake up earlier and fall asleep at the desired time.

Implement Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is a structured program that helps address the thoughts and behaviors that disrupt sleep. It has strong evidence supporting its effectiveness in improving sleep patterns and addressing insomnia.

Apply sleep restriction therapy

This involves limiting the time you spend in bed to the actual amount of time you sleep, which can help consolidate sleep and reduce insomnia. Over time, you gradually increase your time in bed as sleep improves.

Control sleep environment

Studies suggest that a sleep-conducive environment—dark, cool, and quiet—improves sleep quality. The optimal temperature for sleep is typically around 65°F (18°C).

Avoid stimulants and disruptors

Caffeine can remain in your system for several hours and interfere with sleep. Limit intake, especially in the afternoon and evening. Similarly, alcohol can disrupt sleep cycles and reduce sleep quality.

Practice sleep hygiene

This includes regular physical exercise (preferably in the morning or early afternoon), avoiding heavy meals close to bedtime, and establishing a relaxing pre-sleep routine to signal to your body that it’s time to wind down.

Monitor and adjust sleep duration

Aim for 7-9 hours of sleep per night. If you sleep more or less than this, it can affect your sleep-wake cycle. Consistent sleep duration helps stabilize your internal clock.

[photos from Pinterest]

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how much exercise should you do per week for maximum health benefits?

note: while getting enough of different types of exercise is important, as different types of exercise bring different primary benefits, the most important thing is that you are moving your body! don’t feel pressured to do a strict amount of cardio per week if you don’t like cardio, especially if you are new to exercise. this goes for any other type of exercise. it’s totally okay to do the exercise you enjoy doing, as long as you are doing it!

how much cardio should you be doing?

while this may differ according to your personal health, conditions you may have, your goals, etc. (as with any other form of exercise), the general advice given by professionals and the American Heart Association is at least 75 minutes of vigorous aerobic activity or 150 minutes of moderate aerobic activity per week. if we are going with 150 minutes per week, this would mean at least 21 minutes per day, or 30 minutes 5x per week. this schedule may vary depending on your schedule, but the overall goal is 75 or 150 minutes per week!

how much strength/weight training should you be doing?

while different professional sources have varying opinions on this, the most common advice is 60-90 minutes per week. if we are using 90 minutes per week, this would equal to 13 minutes per day, 18 minutes 5x per week, or 30 minutes 3x per week.

how much yoga/stretching should you be doing?

it is important to at least include a short cool down stretch after your workout to prevent injury and reduce soreness, but when it comes to yoga, it is recommended that you include at least a 1 hour session 3x per week, although doing a bit each day is considered ideal. using the guide of 3 hours per week, this would equal 26 minutes per day, 36 minutes 5x per week, or 60 minutes 3x per week.

how much pilates should you be doing?

while many do not include pilates in their routine or do not consider it necessary, i and many others find it incredibly beneficial due to its ability to work the smaller muscle groups that weight training usually does not. it is generally recommended that you do a 45 minute session 3-4x per week. this would also equal 19 minutes daily if you prefer to split it that way.

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this but they're blue

this is how i flirt

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Im back after a break but I missed you guys </3