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Welcome to our Newsletter!

A behind-the-scenes look at Terranam Wellness & self-care tips for taking better care of yourself.


Need to zonk out before you burn out? Hustle culture has left us exhausted and yet, as we age, precious sleep is fleeting and elusive, especially for women.

I’m envious of my teenage sons; they can sleep 12-16 hours a day. Meanwhile, I run around all day frantically accomplishing things, hit the pillow exhausted and still a restful, uninterrupted night of sleep is a distant dream 😭

If any of this sounds familiar, here’s what is happening.


As we get older, there are all sorts of thing that affect the quality and quantity of our sleep. From illnesses to medications to hormonal changes (especially for women) to stress related to major life events; all these make it harder for us to shut down and get a good night’s rest. Even when our bodies are tired, with age, our brains become less receptive to these signals, which means we have trouble slowing down our minds and relaxing.

And yet, ironically, sleep is exactly what helps ease some of the negative effects of aging. A proper night’s rest means we’re sharper and more alert during awake time, better at balance and coordination and reduces the effects of health issues like diabetes, obesity and cardiovascular disease.


Fortunately, there are things we can do to help us spring out of bed in the morning thanks to better and deeper sleep. The trick is to start and repeat healthy habits.

Rise & Shine

Getting up at the same time every day can be a great way to establish healthy sleeping routines. Even if you have a late night of dancing, you should still try to rise and shine at the same time the next day.


Right before bedtime, do you scroll mindlessly through social media? Do you start a series thinking “I’ll just watch one episode” and then end up binging the whole season ‘til the wee hours? 😉

It’s important you take the last hour of your waking day and establish rituals that are relaxing. This will be different for everyone, but here are some of my favorites: reading a book, flipping through fashion magazines, journaling, or treating myself to a great podcast while I soak in a warm tub 😊. All of these will slow down your mind and signal to your body that it’s time to wind down.

Not so happy hour

As much as many of us like a glass of wine in the evenings, drinking alcohol close to bedtime is not a way to induce qualitative sleep. Even small amounts can make it harder to fall sleep and stay asleep so cut back on alcohol and avoid drinking other fluids (tea, water,etc.) right before bedtime.

Sweat it out

No need to train for a marathon to ensure better sleep. But 30 minutes of any moderate aerobic exercise per day can help increase deep sleep, allowing your body and brain a chance to rejuvenate. Exercise works wonders on reducing stress and stabilizing mood, which can help you fall asleep faster, too.


Forget about expensive sleep tracking devices and watches. Buy an alarm clock, one with soft ocean and bird sounds to wake you gently in the morning. This may seem counterintuitive but it’s the perfect excuse to disconnect and remove your mobile phone and devices from your room, significantly reducing distractions at bedtime. Set the alarm for the same time every day, so you establish a good morning routine, too.❤️


Join us at one of our exclusive self-care retreat experiences.


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