Tag: Ayurveda

Postpartum healing isn’t linear

Published on by Lindsey SeyediLeave a comment

Before we had our first child, I became fascinated with the postpartum period: the personal transformation that’s possible if you’re nurtured, allowed enough space to sit with the changes and probably most important of all, open to surrender. Cultures around the world have recognized this critical juncture for centuries and emphasize the need to “mother the mother” to support her transition from woman to mother. In Ayurveda, the first 42 days is considered a sacred window, a time that defines the next 42 years.

I entered my postpartum days with a list of things I wasn’t going to do…things like worrying about how my body looked, hyper-focusing on keeping our house tidy and perfect, getting out of bed, entertaining and being active too soon. Despite a couple of setbacks, the first six weeks went beautifully. I felt physically healed, at peace and so deeply connected to our daughter.

Fast forward to today, eight months later. Over the past month, my emotions started to spike, and suddenly feel turbulent, seemingly out of nowhere. My nervous system felt unbalanced. I was having dreams about flooding water and rollercoasters, an ongoing theme in my dreams when I’m feeling emotionally overwhelmed in life.

I felt myself going off track, so I started focusing more on restoring balance to my body and recommitted to my spiritual practice. I also booked a psychic reading this week with Gina Fuschetto, She talked me through several visuals she saw of my emotional state, and we talked about what the symbolism meant to me. Through that experience, I was finally able to see my emotional landscape more objectively.

In my attempt to do everything “right” in my postpartum period (and let’s be honest, my life overall) I missed the bigger picture…the importance of letting go. I held too tightly to my ideal vision of what my postpartum period “should” be that I unknowingly managed and controlled my emotions throughout the process. As a result, my inner world felt only partially acknowledged.

That realization is so liberating. I haven’t appreciated how much pressure I’ve been putting on myself. The changes I’ll make are small but profound. I am determined to be more vulnerable with my loved ones and myself about how I’m really feeling. And I’m committed to being even more transparent about my own experiences on this platform, too.

As I reflect on the past eight months of motherhood, my biggest surprise has been that the healing process (emotional and physical) hasn’t been linear…and I don’t think I’m alone in that experience. I expected the transition to be really hard for the first six weeks and then taper off in a predictable way once we got the swing of things. I focused so much on that sacred window that I really didn’t give myself permission to struggle after that. But I found that actually, there have been so many ebbs and flows…

Months 0-2 – physical healing, complete awe, crying because of deep love, not having a clue

Month 3 – feeling adjusted, starting to get in a rhythm

Month 4 – major sleep setback for baby, tired, depleted, anxious

Month 5-6 – deeper physical healing, finding a good schedule for us

Month 7 – loss of self, feelings of monotony, mild depression, disruption from teething leading to crankiness and lack of sleep

Month 8– return to balance and to self

As a first born and a perfectionist, I wanted make motherhood look easy. But I owe it to myself to let it look messy and complicated and exhausting, because it is! That’s not the lesson I expected to learn during my sacred window, but I’m so incredibly thankful that I see it now and that I can set the intention to let. it. go.

How to get out of your head and into your body

Published on by Lindsey SeyediLeave a comment

For the most part, we live in a society that rewards thinking, logic and analysis…living exclusively in our heads. The upside is productivity and progress, but at the risk of over analysis, anxiety, burnout, exhaustion, and worst of all, living a life full of things we were “supposed” to do, but that leaves us entirely unfulfilled.

The problem isn’t in the thinking; it’s in forgetting the balance of thinking and feeling. In fact, most of us have gotten so accustomed to being in our heads that we struggle to even know how to be in our bodies. We’ve lost our connection to our inner knowing, our intuition, our gut, our compass…the only path to a fulfilling life.

Getting in touch with that inner voice guides big decisions about our careers, the people we choose to surround ourselves with and where we live, as well as thousands of every-day decisions. Most people notice that inner voice every now and then, whether we’re trying to or not; you might find yourself saying or thinking things like, “That person gave me a bad feeling,” “Something told me to call you” or “It just felt right.” The goal of living more in our bodies is to connect with that instinct all of the time for the direction and answers we seek.

The idea of finding answers within ourselves can be both liberating and terrifying. I read recently that although anxiety expresses itself differently ways, its root cause is a lack of trust in ourselves; if we had full trust and confidence in our ability to make the right decisions, find and give love, be good parents and employees, handle difficult situations, provide for ourselves and our families and all of the other ways we worry, we would live a more settled, peaceful and content life.

Looking back over the years, the split-second decisions I made based on a feeling that I couldn’t justify or rationalize have always made me so much happier than the decisions I agonized over. You might find the same is true for you.

A note for pregnant mamas and new parents: Having information about pregnancy and parents at our fingertips is incredible, but also terribly overwhelming. I poured myself into research, but when in came down to making decisions, I checked in with myself and with my baby to find the path that was right for us. Know that you have options and the right to choose every aspect of your care; I believe that a truly empowered pregnancy and birth requires the ability to make decisions based on your instinctual knowing, rather than your mind, which can so easily become clouded by fear, worry and doubt. I’ve found that all of the troubleshooting we’ve done as first-time parents has required instinct and going with our gut. (That was especially true when trying to navigate dozens of different expert opinions on our daughter’s tongue tie.)

Getting back into your body is a constant practice that requires some unlearning of old habits and frequent check-ins with yourself. With some dedication, you will see major changes as you access your knowing and relax into the flow of your life. You already have all of the tools you need.

The following practices have worked for me during different stages of my life. I recommend setting aside 5 or 10 minutes every day…choose a length of time that feels attainable to you. Select a few practices from this list (or others that work for you) and dedicate a week to each one. Notice how they feel and adopt one/s that bring you closer into connection with yourself.

  • Meditation or guided meditation. Meditation can feel intimidating, but it doesn’t need to be. A meditation app can help remove the guesswork and make the practice feel accessible. Here is a list of some of the best apps that either offer free meditations or a free trial. If apps aren’t your thing, you could set a timer for yourself and put on relaxing music….or no music at all.
  • Reiki. Reiki is a type of energy work. Before you write this one off as not for you, hear me out. When I lived in California, I worked with a group that offered Reiki for patients and caregivers at Stanford Hospital. We only had 10 minutes with each person in a crowded waiting room, but the results were truly amazing. We made believers out of dozens of skeptical patients each week. I was introduced to Reiki by my life coach Arda Ozdemir, and coupled with our weekly therapy sessions, Reiki changed my life.
  • Qigong. Qigong is also a type of energy work. It’s a gentle exercise that involves breathing and simple, slow motions. Qigong helps me get into my body and connect with and move the energy in my body. You can find a lot of great videos on YouTube that guide you.
  • Journaling. In The Artist’s Way, Julia Cameron maps out a routine to help tap into your creativity, and one daily practice she recommends is writing. She suggests overcoming writer’s block by not getting hung up on the topic; write about whatever is occupying your mind, even if that’s a grocery list or an interaction you’re worried about that day. By writing it down and silencing the chatter in your head, you can start to tap into your inner voice.
  • Yoga or other movement. Remember that the goal for this isn’t necessarily exercise, but getting into the body. Experiment with different types of yoga to see what works for you. For me, yoga nidra and yin yoga are most effective. These forms of yoga are meant to be slow and meditative. They offer a chance to check in with your body and explore your emotional well-being. 
  • Breathwork. A simple but very effective place to start with breathwork is belly breathing. The simple step of directing your attention to your breath can regulate your nervous system and bring you back into your body. If you’d like to hear more about the science behind breathwork and healing, this Ted Talk with Max Strom is an excellent resource.
  • Self massage. According to Ayurveda, daily self massage is recommended to boost circulation, remove tension, improve sleep and nourish the body. Ideally, it’s done with oil (like sesame oil) in a warm room and followed by a warm bath or shower. You can find an overview of how to perform an Ayurvedic massage. If you don’t have time for a full massage every day, you can massage your scalp, ears, palms of your hands and soles of your feet instead. It can be easy to let your mind wander, but try to always come back to the physical sensations in your body.
  • Feel your feet. This tip came from my life coach Arda Ozdemir, and it’s so easy because you can do it anytime and anywhere, and it takes about 10 seconds. If you find your thoughts spinning, anxiety swelling or you’re just in need for a reset, take a few slow breaths and concentrate on the bottoms of your feet for about 10 seconds. By directing your energy there, you send your focus from your head to your body and feel more grounded.

Let me know what you try and which practice works best for you!

Sweet water lactation tea

Published on by Lindsey SeyediLeave a comment

This recipe is from Ysha Oakes, Ayurvedic cook and doula. This Ayurvedic lactation tea helps promote digestion, hydration, lactation and rejuvenation. I drank it throughout the day for the first two months after childbirth for lactation support.

2/3 tsp fennel seeds

1/3 tsp fenugreek seeds (I found mind at Banyan Botanicals.)

2 quarts water

Directions:

  1. Mix the seeds in this proportion in a glass jar to store for easy access.
  2. Boil water and add 1 tsp of the mixed seeds. Remove from heat, cover and steep for 5 minutes.
  3. Strain the seeds. (The seeds can be used in soups or with cooked vegetables.)
  4. Refrigerate half of the unused tea for later in the day. Drink warm or at room temperature. Make fresh daily.

Foods to avoid postpartum

Published on by Lindsey SeyediLeave a comment

Birth triggers a lot of big changes in the body, including shifts in the digestive system. That’s why cultures around the world, Chinese, Indian and Persian to name a few, have fed traditional foods to women after childbirth for centuries. These foods are easy to digest and nourishing to facilitate healing, comfort and improved breastmilk production. You can read more about foods to favor postpartum here.

According to Ayurveda, the foods to avoid postpartum fall into four categories: dry, rough, cold and stimulating. They should be minimized at least for the first six weeks postpartum because they can aggravate digestion for mothers and breastfeeding babies.

Keep in mind that this list is intended as a guideline. I’m a firm believer in listening to your body and feeding your cravings. For instance, if you’re craving red meat, eat it, but be sure to prepare it so that it’s easy to digest, like a stew or meatloaf. Mental health is also important; if you want chocolate for dessert because you need a treat after a long day, then by all means have it. My second meal after I gave birth was pizza, which includes a ton of ingredients on this list, but it was hearty and comforting and what I knew I needed at that moment.

That’s how I recommend planning your meals postpartum: eat conscientiously but also give yourself flexibility to also have familiar foods that you enjoy. I had some of my favorite recipes set aside for postpartum and simply modified them. (For instance, this beef and butternut stew is very nourishing; I would just leave out the sour cream and possibly the tomato paste if you’re breastfeeding.)

You’ll know what’s right for your body based on how it makes you feel.

THE WORST OFFENDERS:

  • Coffee
  • Soda
  • Chocolate
  • Alcohol
  • Raw or undercooked garlic
  • Onion
  • Radish
  • Chilies
  • Cabbage

COLD FOODS AND DRINKS:

  • Ice cream
  • Salads
  • Raw foods
  • Generally all chilled foods and drinks

HEAVY FOODS:

  • Red meat
  • Fermented cheeses
  • Sour cream
  • Yogurt
  • Excessive nuts
  • Eggs
  • Fried foods

DRIED FOODS:

  • Dried fruits (unless they’ve been cooked over the stove until soft and mushy)
  • Crackers
  • Toast
  • Chips

FERMENTED FOODS:

  • Soy sauce
  • Vinegar
  • Pickles
  • Kombucha
  • Miso
  • Most cheeses
  • Mushrooms
  • Sauerkraut

FOODS THAT CAN CAUSE GAS AND RASHES FOR MOM AND BABY:

  • Tomatoes
  • Peas
  • Peppers
  • Sprouts
  • Greens (You can make leafy greens easier to digest by cooking them down with oil and seasoning)

LEMON AND LIME

Lemon and lime should be avoided the first two weeks postpartum.

Foods to favor postpartum

Published on by Lindsey SeyediLeave a comment

After the delivery of a baby, a mother’s digestive power is often diminished, and her digestive system is very delicate. Feeding her the best foods prepared in the easiest-to-digest ways will help ensure that she’s able to process the nutrients she needs to heal and produce milk (if she’s breastfeeding).

The following suggestions are time-tested from the ancient system of natural healthcare called Ayurveda.

PROTEINS:

  • Ricotta cheese
  • Cottage cheese
  • Other unfermented cheeses
  • Boiled milk
  • Sesame milk
  • Almond milk
  • Bone broth
  • Well-cooked lentils (after 4 weeks)
  • Chicken soup (after 4 weeks)
  • Fish soup (after 4 weeks)


CARBOHYDRATES:

  • Basmati or white rice (cooked with an extra 1/2 to 1 cup water per cup of rice)
  • Yams
  • Sweet potatoes
  • Winter squashes
  • Oats
  • Quinoa


FRUITS:

  • Freshly squeezed sweet fruit juices
  • Sweet, dried fruits (like apricots and prunes) cooked over the stove until soft and mushy
  • Avocados


VEGETABLES: (all cooked until soft using plenty of oil)

  • Asparagus
  • Beets
  • Carrots
  • Okra
  • Artichokes


SEASONINGS:

  • Ginger
  • Fennel
  • Cinnamon
  • Caraway
  • Cardamom
  • Cumin
  • Basil

P.S. Consider posting a sign-up sheet for meals at your baby shower or mother blessing so that you’re not having to do all the cooking postpartum. You can access an online sign-up sheet template that I created here.

The art (and gift) of resting postpartum

Published on by Lindsey SeyediLeave a comment

Around the world, traditional cultures have honored a strict rest period for new mothers for centuries. Ayurveda adheres to a 42-day postpartum window of care for moms. In the Chinese culture, mothers stay inside and rest for 40 days. These traditions encourage women to heal, bond with their baby and make the sacred transition into motherhood in a cozy, nourishing and peaceful environment.

Contrast that image with the reality for most women in the U.S.; the pressures to be on their feet days after delivery, to entertain friends and family, to look their best for a newborn photoshoot and of course to fit into their pre-pregnancy clothes are enough to make anyone feel inadequate. Our parental leave policies reinforce the message that parents shouldn’t have to skip a beat after childbirth; the U.S. is one of only a few countries that doesn’t offer some form of paid family leave. In contrast, Britain offers 39 weeks, Sweden 68 weeks and Japan 52 weeks or more. Sigh. I digress.)

This isn’t a paid vacation. There are physical and emotional consequences when women don’t take the time they need to heal. In Ina May’s Guide to Childbirth, renowned midwife Ina May Gaskin says, “Stay close to home, don’t entertain, and rest. This is your best way to prevent extra bleeding and the emotional-physical crash that often follows being up and around too early. There are lots of good reasons why traditional cultures all over the world respect the need for new mothers to take some time to allow their bodies to make the transition from pregnancy to new motherhood.”

In The First Forty Days: The Essential Art of Nourishing the New Mother, Heng Ou says of new moms, “And the experiences she had during pregnancy and birth may have left her mentally and emotionally shaken. Chinese lore says that if the complex thoughts and feelings that come up after birth are left unaddressed, or are suppressed under waves of busyness and distraction, chi will get blocked and illness will set in. Viewed through another lens, this might be called anxiety or depression.”

“Busyness and distraction.” Sound familiar? Our culture rewards and romanticizes productivity, achievement and overwork. I’ve been trained as a postpartum doula in the Ayurvedic tradition and I fully embrace the midwifery model of care, but even as mentally prepared as I was to rest and replenish in the weeks following my daughter’s birth, I struggled with the urge to do.

In retrospect, I was doing a lot. Recovering from a 32-hour labor. Getting to know my newborn. Breastfeeding and pumping for hours a day. Trying to make time for rest and self care. But working against that knowledge was the almost 15 years I spent in the corporate world, the addiction to ticking through a to-do list, verbal recognition, the illusion of control and having something tangible to show for my work.

I did happily spend my first week postpartum in bed. The memories my husband and I have with our daughter in our bed that first week are my most treasured. They were so sweet, so pure and so raw. I would’ve spent two weeks in bed with my mom as my caregiver, but she broke her foot the day after we got home from the hospital, so by the second week, I needed to be on my feet to prepare meals and help out more around the house. Looking back, this abrupt shift from bedroom nest to real life was a jolt for me. I began obsessively cleaning and organizing. I chalked it up to leftover nesting urge from pregnancy. Friends and family gave me positive feedback. I didn’t think twice about it.

I went to see my physical therapist four months after I delivered to evaluate my diastasis recti, and she asked how I felt emotionally. She said that postpartum anxiety can often show up in strange ways, like excessive shopping or cleaning. In that moment, I realized that my behavior was a byproduct of anxiety. I see now that my cleaning and organizing was absolutely a coping mechanism to help me feel whole, put together, in control and productive.

After that realization, I spent a lot of time trying to unpack and process the past year of and all of its emotions. They’re complicated, and other people will often spot anxiety and depression before you’ll see them in yourself. Bottom line: if you have the opportunity to rest, heal and bond with your baby, but resist it, I urge you to dig deep to find out why. Talk to a therapist, doctor, yoga instructor or friend that you trust. Your resistance could stem from restlessness from lack of “productivity” to wanting to establish an illusion of “normal.”

Ina May Gaskin says, “Even when everything goes well in giving birth, the first days and weeks after birth can be more stressful than you might realize. This is especially true if you were a real get-things-done person in your life before children. You have twenty-four-hour-per-day responsibility for a helpless new human being, seven days a week […] You will probably be more tired than ever before in your life. […] You want to do a perfect job — a phrase that will just make your life harder than ever.”

Whatever the choose, I encourage you to make informed decisions and consider the possible consequences.

In his book The Postnatal Depletion Cure, Dr. Oscar Serrallach says, “If a new mom isn’t allowed to fully recover from the demanding requirements of pregnancy and birth, the aftereffects can last for years. I’ve treated women who were still depleted 10 years after their babies were born.”

The Ayurveda tradition goes even further: a woman’s first 42 days as a new mother lays the foundation for the next 42 years of her life. Consider how you want to show up as a mother and make the decisions that work best for you. It’s a gift to yourself, your family and your community.

P.S. If you’re a mom but not a new mom and are feeling emotionally, physically and/or mentally depleted, Dr. Serrallach’s book also offers advice for you. He looks holistically at the longer-term impacts of depletion and gives really thorough steps on how to regain your vitality.

The 4 best pieces of advice from my midwife

Published on by Lindsey SeyediLeave a comment

I’m a big believer in the midwifery model of care for pregnancy and childbirth and have so much to say about how empowered and genuinely cared for I felt during my own experience. During each of my monthly appointments with my midwife, I met with her face to face for an hour. She got to know me and my husband very well. She visited our house. When I had questions, she not only took time to answer them, she also recommended books, articles and other resources if I wanted more information. We talked about my physical health, but she also understood that my emotional health was just as important. She asked about stress in my life, my plans postpartum for taking care of myself and whether I’d had any type of sexual trauma in my past that might come up during labor. From the minute we got to the hospital the day I delivered, she helped advocate for us and was at my side for more than 18 hours. She’s exactly what I needed to feel prepared, safe and seen.

It’s nearly impossible to boil down all of her advice into one post, so this list is limited to tips you might not come across in other resources unless you know where to look.

  1. Take a probiotic to help prevent Group B Strep. According to Genevieve Howland in The Mama Natural Week-by-Week Guide to Pregnancy and Childbirth, roughly 25 percent of women are carriers of Group B Streptococcus (Group B Strep or GBS). It exists naturally in the intestinal tract, urinary tract, vagina and/or rectum. It almost never causes any symptoms or health issues, but it poses a serious, even life-threatening risk to newborn babies if exposed during labor. That’s why all pregnant women in the U.S. are tested, usually between 35 and 37 weeks. At week 24, my midwife suggested that I start taking Fem-Dophilus, an oral probiotic for vaginal and urinary tract health that can help prevent Group B Strep. Incidentally, my test came back negative. For women whose test comes back positive, they are administered antibiotics to kill the bacteria. And of course, antibiotics come with their own set of side effects, including yeast infections for mom and baby, possible allergic reactions and the impact to the gut microbiome, which is important because babies who are born vaginally pick up protective bacteria with long-term benefits.
  2. Drink NORA tea while you’re pregnant. My midwife recommended NORA tea, named for its ingredients: Nettle Leaf, Oatstraw, Raspberry Leaf and Alfalfa Leaf. I purchased the individual herbs from Mountain Rose Herbs and brewed a quart every day beginning about halfway through my second trimester, although you can begin anytime after 16 weeks. The  tea can improve the strength of contractions, release of the placenta after birth, lactation and bleeding postpartum. My midwife prefers NORA tea to the more mainstream Red Raspberry Leaf tea since NORA tea is more potent. This article provides an in-depth description of NORA tea’s benefits as well as the recipe I used.
  3. Plan to have 3 adults for every newborn to help postpartum. Leading into my final trimester, my midwife was adamant that I should plan to have someone in addition to my husband to help in the weeks following birth. She stressed that the ideal ratio is 3 adults for every baby; the adults could be family members, friends or a postpartum doula, depending on what resources you have available. One person can be responsible for household chores, running errands and taking care of older children and/or pets. The second adult can “mother the mother,” making sure that she is fed, hydrated and comfortable. That division of labor makes it possible for the mother to focus on her own health and healing and tending to and bonding with the baby.
  4. After childbirth, be serious about getting rest. Midwives advocate for a significant rest period following childbirth. Ayurveda recommends at least 10 days in bed. In the Chinese culture, new mothers stay inside and rest for one month. My midwife said that I should spend one week in bed and one week within arm’s reach of the bed, and she said I should wait three weeks before going outside. This length of time is seen as a luxury in Western cultures, but there are physical and emotional consequences when women don’t take the time they need to heal. In Ina May’s Guide to Childbirth, renowned midwife Ina May Gaskin says, “Stay close to home, don’t entertain, and rest. This is your best way to prevent extra bleeding and the emotional-physical crash that often follows being up and around too early. There are lots of good reasons why traditional cultures all over the world respect the need for new mothers to take some time to allow their bodies to make the transition from pregnancy to new motherhood.” For information on longer-term consequences, I highly recommend The Postnatal Depletion Cure by Dr. Oscar Serrallach.

If you’re interested in learning more about the midwifery model of care, you can find more advice from midwives here.

How to create a bedside self-care center for new moms

Published on by Lindsey SeyediLeave a comment

According to the Ayurvedic tradition, the first six weeks after childbirth is a critical window for both mom and baby. This postpartum window is a time for rest and support. Activities should be minimal, quiet and gentle. Surrounds should be soft, warm and cozy. The intention is to create a nurturing, pleasant environment for the mom to recover, and for both mom and baby to gradually adjust into a new routine.

Since so much of mom’s first six weeks postpartum are spent in the comfort of her bedroom, creating a self-care center at her bedside can help her feel prepared, prevent unnecessary movement, and create a relaxing, rejuvenating ambiance.

If you’re expecting, consider curating a basket of your favorite self-care essentials as well as practical tools for the baby you’ll want within arm’s reach. These self-care baskets also make great baby shower and sprinkle gifts.  

A few self-care center ideas to get you started:

  • Indulgent massage oil
  • Lip balm
  • Sheet masks
  • Cozy socks
  • An extra blanket (I highly recommend ChappyWrap; their blankets are lightweight, so soft and easy to clean. And the company is run by a mother/daughter duo!)
  • Essential oils, either applied directly or using a diffuser (You can read my essential oil recommendations for nighttime here.)
  • Noise maker or relaxing play list
  • Hot water bottle
  • Water thermos
  • Nipple cream (Consider an all-natural option like ghee or calendula oil.)
  • Meaningful or inspirational items  
  • Journal and pen
  • Arnica tablets for swelling, pain reliever of choice, vitamins/supplements
  • Small house plant
  • Hand sanitizer
  • Burp cloths and baby wipes
  • Disposable Breast Pads
  • Consider incorporating new colors into the space, based on the emotions they invoke. (More on that here.)

If you’re designing a self-care center for yourself, personalize it and make it yours!

Do you adore show tunes?… Start a playlist.

Love the way Lisa Frank takes you back to childhood?… Buy a dolphin notebook.

Live for self-care and your skin-care routine?… Splurge on some sheet masks and hand cream.

This isn’t just a “treat yo’ self” moment. The little things truly make a significant impact during this very raw, very vulnerable time, so finding joy and comfort can go a long way in nourishing you and your baby.

4 cozy drinks that are good for the soul

Published on by Lindsey SeyediLeave a comment

Regardless of the time of year, one of my favorite nighttime rituals is a warm beverage right before bed. It helps me feel nourished, and depending on the strains of the day, can help with my emotional state as well. Here are some of my favorites:

1) Ceremonial Hot Chocolate by Heng Ou is inspired by Shell Walker Luttrell, an Arizona midwife who prepares a hot cacao and cornmeal beverage for new mothers immediately after childbirth. I read Ou’s cookbook, The First Forty Days: The Essential Art of Nourishing the New Mother, during my postpartum doula class, and I’ve been drinking this decadent hot chocolate ever since. Make this drink when you’re feeling indulgent or marking a special occasion.The cornmeal does add texture, so I recommend blending the finished product (otherwise, it can be a bit chunky.)

Style it with: Feather-trim pajamas, OUAI hair mask, “That Old Black Magic” by Ella Fitzgerald

2) Golden Milk by Jasmine Hemsley includes all of the cozy spices – cinnamon, nutmeg, ginger and cardamom. She offers quite a few ingredient options, but I prefer oat milk, molasses and ghee. It’s so replenishing and relaxing. The recipe is for one person, but you could make a larger batch for the week and reheat a single serving each night.

Style it with: Barefoot Dreams cardigan, Herbivore body oil, “River” by Leon Bridges, a cozy fire

3) Self-Love Potion by Good Witch Kitchen is truly a treat. You might need to plan ahead for some of the ingredients (like hibiscus and rose petals). Worth it.

Style it with: Silk pajamas, hot pink lipstick, “Stupid Love” by Lady Gaga

4) Ginger tea by Yogi is as easy as it gets. This tea comes packaged as a tea bag, so if I’m short on time or traveling, this is my go to. It’s also my favorite if I’m feeling particularly scattered, overwhelmed or anxious, because it’s incredibly grounding.

Style it with: Lake pajamas, homemade honey face mask, goop podcast, a journal

If you’re interested in other nighttime routines, you might also like Want better sleep? Try these 6 lux nighttime rituals.