If you always wake up with a dry mouth and pounding headache, you know how much it throws off your entire day. No one wants to wake up feeling bad, worn down, or in pain. So how can you finally stop waking up with a headache? The answer lies in understanding what causes morning head pain to begin with. Once you identify the culprit causing your pain, you can take the proper steps to remedy the situation. For example, your morning headaches could be caused by something as simple as a food allergy or an undiagnosed sleep disorder. We’ve gathered all of the common causes of morning headaches (and their solutions) so that you can finally wake up feeling refreshed, restored, and, most importantly, headache-free.

The vagus nerve is the longest cranial nerve within the body, responsible for helping regulate almost every day-to-day process including digestion, sleep, and overall well-being. It’s also connected to our ability to show compassion and empathy for others. When our vagus nerve isn’t functioning as it should, it’s often called “low vagal tone.” This dysfunction leads to inflammation, anxiety, poor sleep, and even digestive issues like irritable bowel syndrome. Therefore, boosting vagal tone with vagus nerve exercises for digestion and improved sleep can make all of the difference in how we feel. For example, humming and singing are thought to activate the parasympathetic nervous system and, in turn, our vagus nerve. Breathwork is another hidden gem for improving vagal tone by shifting the body from a state of fight or flight into a state of rest and relaxation.

While living in today’s fast-paced world, it’s not uncommon to skip sleep here and there. However, many of us are so sleep-deprived that we’re paying for it with our mental and physical well-being. That said, a top cause of sleep disturbances ends up in bed with most of us every single night: our smartphones. If you’ve ever laid awake scrolling through your iPhone, you’re in luck! Apple devices also offer several built-in sleep tools that can help you achieve and maintain your best shut-eye yet. For example, if you’re in the market for a white noise machine but you own an iPhone, you’ve already got a built-in white noise machine right in your pocket! Worried about blue light exposure from electronics keeping you up at night? Red light iPhone filters offer a built-in screen temperature adjustment that turns on and off every night and morning. All you have to do is set it up and select your desired schedule. Scroll your way to enhanced sleep tonight!

The Danish term “hygge” has seemingly taken the world by storm. While this concept is associated with all things comfortable and easygoing, there aren’t normally many moments within our hustling, bustling lifestyles to slow down and take a break. However, our mental well-being may depend on it. Research shows that feelings of mindfulness and gratitude associated with hygge are proven to have huge effects on our satisfaction and happiness levels, all while lowering stress and anxiety. In fact, those living in areas with hygge culture are often more satisfied and happy than those living in other parts of the world. Hygge examples include lighting your favorite candle, playing a board game with loved ones, or cozying up to read a nice book while wearing your favorite sweatshirt. While you can define hygge in your own terms, The Hygge Game provides prompts and questions that can help you create a cozy, intimate environment with family and friends. Make like the Danes and integrate a hygge lifestyle into your everyday habits! 

Americans are far behind other countries when it comes to our average sleep duration. With the hustle and bustle of everyday life, prioritizing sleep is a challenge. Luckily, many other countries around the globe have passed down unique sleep habits for generations…and they’ve been passed down because they work! A night-time foot soak is popular in China, while Scandinavians swear by bedding essentials like sleeping with two different duvets rather than one if you have a sleeping partner. Swedish bedtime snacks are proven to help you fall asleep faster and stay asleep longer, while Salvadorans have made hammock naps a daily practice within their culture for years. Chamomile tea has been passed down from ancient times for the improvement of health and sleep – and so have certain breathing patterns! Implement these global lifestyle hacks for your most restorative sleep yet.

Professional athletes and celebrities alike have hopped aboard the mouth taping trend. But it’s more than just a popular fad – mouth tape is here to stay! Gwyneth Paltrow, Ashley Graham, and professional athletes Erling Haaland and Iga Swiatek swear by mouth tape for a reason. Mouth taping promotes nasal breathing, the most efficient method of oxygen delivery. Nasal breathing is key to a healthy, balanced lifestyle. Moreover, it leads to enhanced sleep quality, so you’ll wake feeling more refreshed than ever if you sleep with tape over your lips. Although it sounds outlandish, the idea has roots in ancient somatic breathwork practices that rely on nasal breathing for parasympathetic activation. Nitric oxide produced during nasal breathing shifts the body into a relaxed, restful state for improved general health.

Have you noticed that your ribs protrude more than they used to? A flared rib cage (AKA a rib flare) is easier to develop than you may think – and it’s nothing to ignore. If left unaddressed, rib flares lead to neck and back pain and may even cause further injury. Rib flares develop due to an underdeveloped Zone of Apposition, or ZOA, where the diaphragm and abdominal muscles meet. This happens for a variety of reasons, but shallow, poor breathing patterns are a huge contributor. Just like any muscle, the diaphragm weakens if you don’t use it. Nasal breathing not only properly engages the diaphragm, but it also activates our rest and digest response to help the body and mind de-stress. Moreover, the nose warms and filters the air we breathe. Our mouths, on the other hand, provide no filtration or humidification features for breathing. Moreover, mouth breathing places us in a stressed fight or flight state. The development of proper tongue posture is key when it comes to making the switch from mouth breathing to nasal breathing. Diaphragmatic breathing exercises further assist with strong breathing patterns and a stable core. Mouth tape ensures nasal breathing while you sleep, which prevents open-mouth snoring and promotes quality rest.

Air travel has revolutionized the way we work and vacation, but it’s come at a price: jet lag. This temporary sleep disruption affects travelers who quickly find themselves in a much different time zone than the one their internal clock is “set” to back home. Luckily, a couple of handy hacks can help you overcome jet lag if you find yourself in this sleep-deprived situation. For starters, if you plan to travel east rather than west, plan for more significant adjustments ahead of time: traveling east is harder on your circadian rhythm than traveling west. Be sure to use a jet lag calculator that determines your time of departure and arrival. Then, start shifting your sleep schedule to account for the time change at least two days ahead of travel. Finally, plan to take a melatonin supplement either on the flight or after you land. Try out handy accessories if you must take an in-flight nap, like an eye mask, noise-canceling headphones, or mouth tape for snore-free, restorative sleep.

A rough night almost always means a rough day. That said, researchers have proven that poor sleep is more than just an annoying inconvenience; it has real consequences when it comes to your relationships with others. People who experience poor sleep are less likely to give charitably to others or offer up kind gestures like holding the door open for someone. Moreover, sleep deprivation is proven to increase feelings of anger and irritability. It also hiders impulse control, so flying off the handle after you were up all night becomes highly likely. When we’re tired, we tend to avoid others – and they pick up on it. Poor sleep lends itself to isolation and loneliness, killing your social life altogether. If you want to improve your life, improve your sleep. Start by using a sleep debt calculator to determine your level of sleep debt. Your total number of lost hours each week may surprise you. Once you’ve determined how short on sleep you truly are, establish habits that support a healthy, consistent sleep routine. Get selfish about sleep! Your quality of life depends on it.