Today's Tip: Spend 2 minutes stretching your neck and shoulders — especially if you sit at a desk.
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I'm stressed from work and can't wind down before bed. What should I do?

Here's a proven evening protocol to calm your nervous system:

  • 4-7-8 Breathing: Inhale 4s, hold 7s, exhale 8s — 5 rounds.
  • Herbal Support: Chamomile or Ashwagandha tea 1 hour before bed.
  • Screen Curfew: Dim lights and stop all screens 45 min before sleep.
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Holistic Health Foundations

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Daily Practices Blueprint

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Restorative sleep science and recovery practices.

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Sleep Score

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Wellness Score

92% Excellent
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The Yogi Jano Podcast

Weekly conversations on mindfulness, herbal wisdom, and holistic living with expert guests.

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The Power of Adaptogens

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Ep. 2

Morning Rituals for Clarity

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Ep. 3

Herbal Remedies for Better Sleep

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What the community says

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