Move More to Sleep More
Sleep is one of the most important things we can do for our health, yet many of us struggle to get a good night’s sleep. Did you know that exercise can change the way your brain functions, leading to better sleep quality and duration. Studies have shown that regular exercise helps to reduce stress, anxiety, and cortisol - the stress hormone, while alleviating endorphins which help you to relax.
Mindful movement, which is exercise done with awareness, can be especially helpful for improving sleep. It involves paying attention to your body and you’re breathing while moving, all of which helps to quiet the mind and reduce stress. Some examples of mindful movement practices include yoga, tai chi, and qigong. It is all about being aware of the movements you carry out, paying attention to how these movements affect your muscles, which parts of your body are being stretched, and where you are feeling the pressure while exercising.
Mindfulness Meditation
Mindfulness meditation is a powerful tool that can help you cultivate greater awareness and presence during Ramadan. By practicing mindfulness, you can learn to be fully present in each moment and appreciate the blessings of this month more fully. This can help you develop greater gratitude and a deeper sense of connection with your mind and body.
5 Tips for Mindful Movement and Better Sleep:
Exfoliate
Exfoliate your skin once or twice a week to remove dead skin cells and to help your skin absorb moisturizer more effectively. Look for a chemical exfoliator that works well on your skin.
Cleanse
Start by washing your face with a gentle cleanser to remove dirt, oil, and makeup. Use lukewarm water and pat your skin dry with a clean towel.
Tone
Apply a toner to your skin to remove any remaining dirt or oil and to help balance your skin's pH level. Look for a toner that is alcohol-free and contains ingredients like witch hazel, chamomile, or rosewater.
Moisturize
Apply moisturizer to your skin to help keep it hydrated and supple. Look for a moisturizer that is suited for your skin type, whether it's oily, dry, or combination. Don't forget to apply moisturizer to your neck and chest as well.
Protect
Apply a broad-spectrum sunscreen with an SPF of at least 30 to protect your skin from the harmful effects of the sun. Sunscreen should be applied every day, even on cloudy days, and reapplied every two hours if you are outdoors.
At Waha Lifestyle, we offer a range of products that can support your mindfulness practice during Ramadan. Our mindfulness journals, for example, offer prompts and exercises to help you reflect on your thoughts and emotions throughout the month. We also offer aromatherapy products to help create a peaceful and calming atmosphere for your practice.
Waha Ramadan Offers
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Support your health and wellness with our variety of vitamins and supplements. These products can help improve your sleep quality, boost your energy levels, and provide your body with essential nutrients.
Tips on how to choose your Ramadan Gifts:
- Consider the recipient's interests:
- Choose something useful:
- Think about the occasion:
- Personalize the gift:
- Keep it within your budget:
When selecting a Ramadan gift, it is essential to consider the recipient's interests. Do they enjoy reading? A mindful journal will do.
Selecting something practical that the recipient can use during Ramadan can be an excellent option. For example, a water bottle for when they break their fast could be useful.
Consider the occasion for gift-giving. For example, if it is for Eid, you may want to choose something more celebratory. If it is for the start of Ramadan, consider a gift that will aid in spiritual reflection.
Personalizing a gift with a message or the recipient's name is a great way to make it extra special. Have it with our Waha Lifestyle gift baskets.
Gift-giving during Ramadan should be a thoughtful gesture, but it is important to keep it within your budget. Consider setting a budget for the gifts to ensure that you do not overspend.
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1- Find An Activity You Enjoy:
The key to mindful movement is finding something you enjoy. Try different activities like yoga, dancing, hiking, or swimming until you find something that feels good for your body and mind.
2- Move Mindfully During the Day:
You don't have to have a formal exercise routine to get the benefits of mindful movement. Take breaks throughout the day to stretch, walk, or do some gentle yoga poses.
3- Practice Gratitude:
Practice gratitude for your body and its abilities and approach your movement with a sense of appreciation for what your body can do. This can help you develop a positive mindset and enhance your overall well-being.
4- Breath Mindfully:
Take some time and notice how you breathe. Is your breathing rapid and shallow? Or slow and mindful? Notice that when you breathe more mindfully, your body relaxes, you start to think clearly, and you feel more in control of your mind and body. Apply the same principle when you exercise.
5- Establish A Sleep Routine:
Going to bed and waking up at the same time each day helps to regulate your body's natural sleep-wake cycle. Establish a bedtime routine that includes winding down activities like reading, meditation, or a warm bath.
A Take Home Message:
Moving mindfully during the day can help improve the quality and duration of your sleep at night. By finding activities you enjoy and incorporating mindfulness into your movement practice, you can reduce stress, improve sleep, and feel better overall. Give it a try and see how it works for you!
"The greatest wealth is health."
- Virgil
