Have you ever been in bed attempting to go to sleep, but you just end up staring at the ceiling at two in the morning? That’s not uncommon for people with insomnia. Although sleeping pills and other downers may help you sleep, they are not long-term solutions, nor are they the safest for your health. 

A recent, large analysis suggests that people with sleep troubles may soon be able to sleep with ease. There are certain forms of exercise that may rival medication and therapy when it comes to improving sleep. The researchers stated that gentle, intentional movement, such as Tai Chi, yoga, or even a brisk walk, can boost sleep time and help you fall asleep more easily. There was even one practice that emerged as a standout, offering benefits that may last years. 

The Standout Sleep Helpers

Researchers looked at over 20 clinical trials that tested different exercise programs, including yoga, Tai Chi, walking, jogging, and strength training. They compared those exercises to standard care and lifestyle changes. In their analysis, they found that several forms of exercise delivered several benefits, especially jogging or walking, yoga, and Tai Chi. In fact, yoga was associated with two extra hours of total sleep time. It also improved sleep efficiency by nearly 15% and reduced the time it took to fall asleep by 30 minutes. 

Walking or jogging were more beneficial for reducing overall insomnia severity, as they lowered insomnia score by nearly 10 points. That is enough to make a significant difference in daytime energy, concentration, and mood. 

Tai Chi turned out to be the most beneficial exercise for sleep. If you do not know, Tai Chi is a slow, Chinese martial art that combines deep breathing, graceful movements, and a meditative state of mind. Tai Chi was able to improve every sleep outcome measured in the analysis, from duration to overall quality. It was able to add over 50 minutes of sleep per night, shortened sleep latency by nearly 25 minutes, and kept people from waking up as frequently. What’s more impressive is that the benefits persisted two years after starting the practice. 

The Science Behind It All

• Tai Chi: It helps relax muscles while activating the parasympathetic (the rest and digest) nervous system. That works to lower the physiological hyperarousal that is common in people with insomnia. In the long-term, Tai Chi may help reduce inflammation, support healthy circadian rhythms, and boost brain-derived neurotrophic factor. 
• Yoga: It works to enhance body awareness, mindfulness, and breath control, all of which work to reduce anxiety and calm an overactive brain. Additionally, yoga may help improve flexibility and be quite restorative. 
• Walking or jogging: Both of these exercises help increase energy expenditure, which can lower stress hormones like cortisol and enhance melatonin production. Both of those translate to deeper stages of sleep and reduce the amount of time it takes to fall asleep. 

How To Optimize Your Sleep

If you currently struggle with insomnia, you do not have to completely overhaul your fitness routine. According to the study, the type of exercise matters more than the amount of exercising you do if you want to improve sleep. If you tend to wake up frequently throughout the night, yoga and Tai Chi may be more beneficial. If you struggle with daytime fatigue, jogging or walking are better options. Finally, if you’re striving for both short- and long-term sleep benefits, consider practicing Tai Chi.

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If you associate fall with root vegetables, you are already ahead of the curve. Parsnips, butternut squash, yams, rutabaga, turnips, acorn squash, and more are common to use during the fall. You can incorporate these ingredients into roasted vegetable medleys, stews, soups, and so much more. Although “hearty” and “comforting” tend to be adjectives associated with fall meals, you can change the narrative while still utilizing seasonal ingredients. 

In this article, you will find recipes that call for roasted fall produce and we didn’t forget to include a couple soups. After all, what is fall without a soul-warming soup or stew? This article also aims to showcase some more refreshing fall recipes that don’t weigh you down. Whether you want perfectly spiced snack, filling side dish, or energizing breakfast, we have you covered. If you like some of the recipes in this article and post them to your socials, make sure to tag us! We love seeing our Dherbs family make the recipes we publish!

Pear Ginger Smoothie

Enhance your fall with this perfectly balanced pear ginger smoothie. It’s the perfect combination of sweet, spicy, and aromatic. You won’t want to stop drinking it!

Click here to make the smoothie.

Spiced Fall Fig Smoothie

This spiced fall fig smoothie embraces some classic seasonal spices, but don’t let the sweet, almost milkshake-like flavor fool you; it’s brimming with nutrients!

Click here to make the smoothie.

Roasted Kabocha Squash Seeds

Is this your new favorite snack? It could be if you are willing to be a little experimental. While these are not cleanse-approved, the kabocha squash seeds fill you up and satisfy salty cravings.

Click here to make the snack. 

Pumpkin Spice Date Energy Balls

Have you been on the lookout for a healthy pumpkin spice treat? Well, you found it in these raw vegan date energy balls. 

Click here to make the snack. 

Roasted Chickpea Fall Salad

A delicious creation that is crispy and hearty! Made with kale, roasted chickpeas, pomegranate arils and more, this fall salad is to die for. 

Click here to make the salad. 

Fall Harvest Salad

A deliciously filling fall harvest salad contains golden beets, sweet potatoes, and uses a hearty base of mixed greens and quinoa. You will not be hungry after eating a bowl of this salad. 

Click here to make the salad. 

Fall Vegetable Soup

This vegan fall vegetable soup brings together unsung earthy root vegetables like rutabaga, parsnip, carrots, and butternut squash. Your fall season would not be complete without this soup!

Click here to make the soup. 

Vegan Pumpkin Pie Pudding

Fortunately for you, this pumpkin pie pudding is a healthy, guilt-free dessert that you’ll be enjoying throughout autumn. It is a wonderful vegan creation that contains nutritionally-dense ingredients, including raw cashews, pumpkin puree, pure maple syrup, and pumpkin pie spice.

Click here to make the pudding.

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Most people know that they should move their bodies, especially after sitting all day. The problem is that it is too convenient to be lethargic and sedentary. Even healthy people can undo the positives of exercise with excessive sitting. Without mobilizing the body, it can grow tight, stiff, and sore. The problem is that going to the gym can be uninteresting, uninspiring even, especially if you are not a gym person. 

Perhaps you signed up for a gym membership for a New Year’s resolution and the membership is going to waste. You go every once in a while to feel like you are using your membership, but that does not count as staying active. The art of movement is making sure you move the body in different ways several times per week, or every day. One of the best ways to encourage more movement is to change how you think about exercise. Consider getting out in nature, attending different fitness classes, or other ideas that we’ll explore below. 

Hike For Better Mental Health

Working out benefits the brain and your overall outlook on life. The endorphin rush is real! You don’t have to go all out on the elliptical machine to reap those benefits, though. According to research, exercising outdoors can enhance both the physical and mental health benefits of the activity. Looking at greenery helps calm the mind, positively impact mood, and helps improve energy levels. All of those benefits make you more eager to exercise. Hiking immerses you in nature while simultaneously challenging the body. You can start out easy, but make sure to increase the difficulty of your hikes as you progress. 

Try New Workouts

Doing the same exercises can get you stuck in a workout rut. Consistent exercise is beneficial, but it is crucial to mix up your exercises. Changing your routine can not only keep the body safe, but also improve muscle strength, range of motion, and maximize workout results. Trying new forms of exercise or workout classes can also make you happier. Researchers note that novel experiences provide positive challenges and expose you to new perspectives. If you feel like you are stuck in a workout plateau, consider Zumba, spin class, HIIT workouts, Pilates, or other exercise classes that intrigue you. 

Adopt An Adventure-Based Mindset

Finding the motivation to exercise can often be the biggest obstacle. Adopting an adventure-based mindset can not only inspire you to work out, but can also improve overall health, according to researchers. In one study, participants stated that having the right mindset, i.e. focusing on resilience, controllable elements, and adventure, was more protective for their mental health. Other studies found that outdoor adventures increased positivity and overall life satisfaction. When you feel unmotivated to exercise, think about how you can turn your day into an adventure. That can be as simple as adopting a positive mindset during daily activities. Shift your perspective and you may find that your workouts are far more enjoyable. 

Posture Can Improve Your Stress Response

One of the most underrated aspects of fitness is proper posture and form. Anyone can do most exercises, but they render themselves useless if done improperly. Focusing on posture is an all-day challenge. Correct posture demands your full attention at all times because it is so easy to slouch and hunch. One of the best ways to expose yourself to proper posture is by engaging in yoga, which aids full body alignment. According to research, the posture of people who regularly practice yoga was significantly better than other people in the study. Adding yoga to your workout routine can help you not only improve your posture, but improve your form in other exercises you do.

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Get the ingredients and ready your food processor because homemade energy bites are as easy as one, two, three. An easy-to-make snack that is rich in protein, fiber, healthy fats, and free of preservatives and added sugars? How many times can we say yes? When you need a boost of energy and want to enjoy something that is wholesome, nutrient-dense, and delicious, turn to these chocolate hemp and pumpkin seed energy bites. They take less than 10 minutes to process and then another few minutes to form into balls. Freeze them until firm and then enjoy!

You will need raw pumpkin seeds, hemp hearts, chia seeds, raw cacao powder, Medjool dates, raw sunflower seed butter, alcohol-free vanilla extract, and grade A maple syrup. Once you gather your ingredients, ready the food processor fitted with the ‘S’ blade. You will first have to process the pumpkin seeds with the hemp hearts. Once that becomes a crumbly mixture, add the chia seeds, dates, vanilla, sea salt, sunflower seed butter, and maple syrup to the processor. Pulse until that mixture is a dough-like consistency. It will almost turn into a ball in the food processor. Just make sure to stop blending, scrape down the sides, and continue blending in order to fully incorporate all of the ingredients.

Due to the fact that these energy bites have sunflower seeds, hemp hearts, chia seeds, and sunflower seed butter, they are not lacking in healthy fats, protein, or fiber. That makes them great for enjoying when you want something to hold you over between meals. They are also great to enjoy pre- or post-workout, as the nutrients in them aid both muscle performance and recovery.

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Who needs Larabars when you can easily make your own with three simple ingredients? These are perfect if you have been looking to enjoy healthy snack options during your cleanse. They provide outstanding flavor and lots of fiber, healthy fats, and protein, all of which help keep you full between meals. The dates and cashews establish a great balance of nuttiness and sweetness, and the pinch of sea salt gives the bars a little extra pizzazz. It’s almost like a pinch of sea salt on a chocolate chip cookie or delectable caramel. You truly can’t go wrong with a pinch of sea salt in sweet treats.

For this recipe you will need Medjool dates, raw cashews, and sea salt. Dates are naturally sweet and sticky, providing the base for these bars. Make sure your dates are soft and fresh. Need assistance blending? Soak the dates in warm water for about 15 minutes prior to blending them in the food processor. Raw cashews also blend a little easier if you soak them for an hour or so. Just make sure that you discard the soaking water for both the dates and cashews if you decide to soak them. Not a fan of cashews? You can swap them for any raw nut in the same amount. Walnuts, pecans, pistachios, and more work great!

After you blend the ingredients and achieve a sticky, dough-like consistency, you will transfer the mixture to an 8″x8″ baking pan lined with parchment paper. Press the mixture into the pan until you have an even layer that is about 1/2-inch or so thick. Freeze for 30 minutes and then remove from the freezer. That will ensure that the bars are somewhat solidified to the point where you can cut them into 10 bars. Separate them and consider wrapping them individually in plastic wrap. Store in an airtight container in the fridge for up to two weeks.

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When you are in need of a snack to fill you up, don’t reach for the bag of chips or package of cookies. Do those unhealthy snacks taste good and satisfy your sweet or salty craving? Yes, without a doubt, but they do not satiate you. In fact, they keep you coming back or wanting more, despite how much you ate. That’s why we love energy bites! They are made with a handful of healthy ingredients that provide healthy fats, fiber, protein, and essential vitamins and minerals.

This recipe calls for hemp hearts, ground flaxseed, sesame seeds, and raw sunflower seed butter, among a few other ingredients. Those specific ingredients offer lots of omega-3 fatty acids, fiber, complete protein, zinc, selenium, and other micronutrients integral to your overall health. The three primary ingredients that offer some of the best nutrients and health benefits are:

• Hemp hearts: These tiny cream and green-colored seeds are the soft, inner part of hemp seeds. The plant originated in Central Asia, although it can be found nationwide these days. Hemp hearts are naturally rich in both omega-3 and omega-6 fatty acids, offering more than in chia seeds or flax seeds.
• Raw sunflower seed butter: Harness the power of the sunflower, just in creamy, delicious butter form. Sunflower seed butter is both gluten-free and nut-free, making it an allergy-friendly spread. It is also one of the best sources of vitamin E, a potent antioxidant that helps fight inflammation. Two tablespoons provides nearly 40% of the recommended daily intake.
• Ground flaxseed: Most nutritional experts recommend ground over whole flaxseed because the ground version is easier to digest. Flaxseed is commonly used to improve digestive health and relieve constipation, but it may also reduce total cholesterol levels, which can reduce the risk of heart disease.

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We aren’t late to the party; rather, we were just waiting until the Fall Equinox before posting a pumpkin spice recipe. We can officially say that it is pumpkin spice season, which means warm fall flavors with colder weather on the horizon. While pumpkin spice lattes are not for everyone, the pumpkin spice flavor itself is highly versatile. It lends itself to a variety of sweet treats, smoothies, beverages, and more. In fact, it makes for a great addition to energy balls made with nuts and dates.

Do dates sweeten the energy bites? Yes, they do, but they also pack a lot of protein and fiber, two things that help you sustain energy and keep you full between meals. They also help bind all of the ingredients together. Dates are not the only energy-boosting ingredient in these balls. The raw almonds and chia seeds provide healthy fats, protein, fiber, and other macro and micro nutrients. Together, the almonds, dates, and chia seeds create the base, but the fun comes when you add the vanilla extract, cinnamon, and pumpkin pie spice.

Should you want a nut-free version, you can replace the almonds with pumpkin or sunflower seeds. Additionally, you have the option to roll the energy balls in raw cacao powder or desiccated coconut, but that may yield a different flavor. The cacao powder will add a bitter element, which some people prefer because it balances the natural sweetness of the dates. We hope you enjoy this first taste of fall because many more pumpkin spice recipes will follow suit. Be on the lookout for all things pumpkin spice and everything nice.

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Want higher testosterone, more energy, and better performance? It starts with what’s on your plate. The right foods can fuel hormone balance, improve circulation, and help you feel stronger every day. Eat smarter, live better.

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Men’s health isn’t just about workouts – it’s about what your body’s missing. From energy and immunity to testosterone and performance, the right vitamins are essential for staying strong and balanced. Fuel your body with what it needs to thrive naturally.

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ED and Low Testosterone aren’t the same thing but many men confuse them. ED is about blood flow. Low T is about hormone imbalance. Both impact performance, energy, and confidence but they need different solutions. The Dherbs Male Cleanse supports circulation, testosterone, prostate health, and overall vitality, helping men feel their best naturally.

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