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Have you been sick like literally everyone on our team? Here’s how to get the best sleep you possibly can with a respiratory illness hellbent on keeping you awake: ‘Tis the season to set all or nothing resolutions that ultimately have an 8% success rate! 🥂 Today marks Winter Solstice in the Northern Hemisphere, meaning the shortest day of the year. The good news: the days start getting longer from here on out! 😎 Our clinical product director @victoria_bangieva_phd is back to discuss sleep disturbance and how it can affect you both mentally and physically. We’ve all done it, fallen down a rabbit hole of funny animal videos. It seems to feel good and take some of the pressure off the day, and there’s a reason for that. The humor found in and the laughter created by those videos actually do boost your mental and physical wellbeing! Laughter counteracts the stress hormone cortisol, stimulates the reward system and decreases pain via endorphins, and helps you connect with other people. All these things can have positive effects on anxiety and depression symptoms. So, if you’re looking for a little mood boost in your day, indulge in some funny videos! We’re happy to help with that 🫶🏻 Excited to release a new episode of our YouTube Series: “Improving Sleep with a Text Bot” with docbotic’s own clinical product director @victoria_bangieva_phd We’ve all heard (and maybe even claimed) of having the “case of the Mondays,” but is that actually a thing? A 2011 study showed lower moods and less productivity on Mondays compared to other days of the week, and here’s why: sleeping in on the weekends. Catching up on missed sleep from earlier in the week always seems like a good idea on weekend mornings, but take it too far, you can mess with your body clock enough to affect your mood and energy levels. Even sleeping in by two hours can shift your body clock by 45 minutes! It’ll take until Wednesday to get back on track with sleep, which is a miserable carousel to be on week after week. So, what do you do? Stick to a sleep schedule. You don’t have to wake up exactly when you would during the work week, but don’t give yourself more than 15-30 minutes of extra lie in time without expecting your body clock to start shifting somewhat. And it’s totally okay to sneak in a 20 minute (no longer!) nap on the weekends as a little treat. Can you believe it’s going to be December tomorrow?! With the official start of winter almost upon us (longer days are near!), let’s take a time out to enjoy nature’s sights and sounds of the season. Better yet, use the 4-7-8 breathing technique while doing so. Breathe in for 4 counts, hold the breath for 7 counts, then breathe out for 8 counts. This technique has been shown to reduce stress and anxiety. Alright, we all know that exercise can improve our mental health—but did you know running may actually be as effective—and more beneficial to boot—as antidepressants?

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