mask-ne and shelter in place 101

hey y’all, kim here currently in tokyo holed up in my tiny airbnb apartment safely sheltering in place. i hope you are holding it down, staying healthy and sane.

a couple of clients emailed to ask about how to deal with life as it is right now, and what to do about mask-ne (acne you’re getting from wearing masks!). here are the thoughts i jot down and sent them, and hope you find them helpful too.

basically everything we’ve ever taught you about living a low-inflammatory, acne-safe lifestyle are the same things that should bring stability and calm in your life during this stressful time. sleeping and eating at regular times, exercising daily, managing your stress in whatever ways work best for you, etc etc – no magic silver bullet, all the same shit. 🙂

i’ve been incorporating all of these while trying to practice extra compassion for myself which i think has been working – along with cooking all of my meals, i’ve finally gotten to a place where i’m razor-focused on (finally) finishing up the acne book! (i’m two weeks in, and i hope to have it all finished by the end of may. wish me luck!)

hoping these resources help you out, let me know if you have other ideas to share, want me to cover more areas or find more resources for you.

SHELTER IN PLACE LIFESTYLE

this is a big one. everything we’ve always taught our clients lifestyle-wise is to be integrated for exactly this particularly stressful time. most importantly, be gentle with yourself. it’s an incredibly unprecedented stressful time and judging yourself is not going help one bit. try to move towards a mindset of doing things that make you happy but also are good and healthy for you – in a way, just loving yourself as you are.
some IG accounts i love:
  • @lalahdelia – author of ‘vibrate higher daily’, a beautiful black woman author, spiritual writer and wellness educator
  • @the.holistic.psychologist – queer psychologist nicole lepera tells it like it is, speaks truths you didn’t even know you needed to disseminate and process; boundaries, trauma, addiction, ego, self-betrayal, all of it. really really deep work that i’m so grateful for her making so accessible and easy to understand.
  • @repairing_the_nervous_system – jessica macguire out of australia (i think?), she speaks specifically how to self-regulate the nervous system through trauma and the body
  • @kanpobliss – dr. jun negoro, an acupuncturist i have been following for years on IG and finally got to meet while in singapore earlier this year. she breaks down TCM into easy to understand (and cute!!) posts, and her app is impressively amazing and free!  a great tool to easily integrate some TCM knowledge and practice into your life.
some of my personal youtube playlists:
i’ll continue adding to these playlists as i discover new cool things i like.

2 ingredient sweet potato roti! the video is on my youtube playlist, but it’s pretty simple: mash together 1 part hot + steaming sweet potato with 1/2 to 1 part flour. once all is thoroughly mixed, form a log and cut into even pieces (1 whole potato +flour will make about 6 rotis). roll out onto a floured surface to 2mm thickness, then cook on a dry fry pan on medium heat, flipping every 30 seconds for about 2-3 mins. puffing up is ok, they’ll deflate naturally when you pull them off the pan. when done, tuck them into a cloth napkin/towel blanket to keep them warm and flexible. leftovers can be stored in an airtight bag to keep them soft, and gently warmed on the stove + will keep the next day or two, longer in the fridge. sooo good for avocado and/or whatever wraps. enjoy!

ALL THOSE MUNCHIES YOU ARE EATING

  • try eating only sweets that you make. this is how i’ve been getting through it (especially since i don’t want to go out, and food made by others you don’t know what’s in them, and refined sugar is high). michael pollan in one of his books wrote, it’s ok to eat junk food if you make it yourself; chances are you will just eat less of it, appreciate it more, and use better quality ingredients
  • try eating fruit as a sweet instead of something that has straight-up sugar in it
  • try using low glycemic sugars like coconut sugar, jaggery or treacle to replace regular cane sugar in your recipes. jaggery or treacle you can find at ethnic food markets so you’ll be supporting small local biz while avoiding crowded big box stores too 🙂 (ps, you can usually reduce sugar in recipes by half, and the finished thing will come out totally ok!)
  • i personally also make it a rule to eat savory food first and eat a sweet afterward (or as an isolated afternoon snack) as a treat, to keep my (usually high) blood sugar stable.

MOVE YA BODY

  • man this is tough for me too, always has been. but, i have been doing 20-30 minute workouts (here’s my youtube list) and on @popsugarfitness ‘ IGTV, because when you think about it, 20-30 minutes really isn’t that much time. you can do anything for 20 mins. or maybe even 10! anything to start, you’ll likely keep going once you get started and get over the hump. with that in mind, i’m more motivated to get a short but effective workout in before i eat breakfast. it also helps me concentrate better, and be in a much better and healthier mood. (tip: you can watch IG TV on your desktop, just go to their profile and click the IGTV icon underneath their highlights; makes for much easier viewing while following along)
  • try to exercise without thinking about it. just do it first thing when you wake up and put your workout clothes on. the 30 mins you’d take waffling back and forth about it will be over and you’d have already been done with your workout!
  • if you can get outside while social distancing safely, getting out into nature or just outside for a walk in fresh air (with a mask) counts too. now (or ever) is not the time to guilt yourself for not training for a crazy marathon. just getting out of the house (even just sitting on your stoop or on the roof) for some direct exposure to natural weather elements definitely counts for something.
  • keeping a daily schedule is helpful just so there is some structured flow in your day. this can include showering first thing in the am, putting on an “outside” outfit even if working from home, and then changing back into pj’s after a nice nighttime bath to prepare for bed.

GENERAL PHYSICAL HEALTH STUFF:

  • eating enough at regular times is really important. there’s a huge tendency to snack all day and that can mess with the digestion, not giving the stomach enough time in between digesting meals to create more of the digestive juices needed for your guts to break down and assimilate the food we eat. finding an activity or hobby to keep you occupied will help boredom munchies 😉
  • keeping a regular bedtime is also super important; i get into bed at 10, read a book and aim to sleep by 11 latest.
  • ok so a client emailed about drinking “several matcha teas a day” – maybe you can relate to caffeine consumption or any other excessive thing you’re doing now that you don’t do “normally”. and so i wrote: hopefully you are making them and not drinking bottled sugary/dairy stuff. can you think about what you are compensating for in drinking so much caffeine? is it just something you’re doing without thinking about it, or are you super tired because your sleep schedule is wonky? in any case, these are things to think about, evaluate and adjust. personally,i alternate between matcha, golden milk, ginger and chocolate drinks i make myself with water, nut milks and a tiny bit of coconut sugar.
  • it’s a great time to google recipes to try! i’ve bookmarked a ton of recipes i always wanted to try and never got to do them til now, like a 2 ingredient sweet potato roti, 2 ingredient paleo banana pancake, banana oatmeal cookies and savory recipes from all over the world – think of your favorite dishes to order when you go to eat thai or chinese for example.
  • or support your local small businesses for new food ideas – think bodegas, ethnic grocery stores, or restaurants that are offering pickup. there are tons of gems out there if you take the time to try out a new spice mix or tamale joint.

GENERAL GET YOUR MIND RIGHT MENTAL HEALTH STUFF:

  • you all know by now that i love using the‘simple habit’ meditation app; there are soooo many well-curated gems in there and this app has helped me so much through my last several stressful years. the link will give you 2 weeks for free.
  • journaling / writing things down / lists help me get my thoughts, frustrations, fears, dreams and ideas out of my head, which helps my mind settle for bedtime / be generally less stressed out throughout the day
  • make sure to get some laughs in your day; @thedailyshow and @sarahcpr on IG have been keeping me informed but in a way that emits laughs. oh man. classic stand-up shows are also really good.
  • keep in touch with folks, staying in touch with your community and those you love can make or break your day. this is a PERFECT opportunity to catch up with people you’ve been meaning to get to know better, or spend more time with, like elders in your neighborhood
  • i’ve personally been very triggered by the current events in the us (political, racial violence), so i try to limit my exposure/reading of that stressful media AND do what i can to act on the cause; to me this means raising awareness and writing emails to government offices, signing petitions. seeing the shit and not doing anything about it makes me feel powerless and defeated, so doing even one small thing helps me feel more empowered and less depressed about the world.
  • it helps to get friends on board, or at least know what you’re up to. if you have roommates you can let them know that you want to work in healthier habits and maybe they can join in with you, or at least morally support you.

MASK-NE: if you’re breaking out from wearing all these damn masks

  • ice as per usual, maybe even more. it’s definitely meditative so will do double duty in calming your nerves by taking your mind off everything else except the freezing cold
  • consider taking the supplements optizinc or zyflamend for systemic inflammatory support; a nurse client has done this for years and it’s helped (we stopped selling them but you can easily find them online)
  • if you can wear a new clean fabric mask that you switch out every day vs those paper n95 type / breath-restricting kinds every day that would be better for breathability and skin friction but if you can’t there’s not much room to work with 🙁 i ordered a mask and matching headwrap from this lovely nigerian-born-in-italy-scientist-turned-designer iffy of olive ankara i met in singapore that allows you to tuck a surgical mask inside the washable cloth mask, so finding or making something like this could be good. those clear plastic face shields are good too, but aren’t to replace masks. (ALSO scroll down to see sS’er marissa making masks by hand in the bay for donations or free!)
  • try to stay inside safe spaces where you don’t need to wear masks as much as you can ie at home and when alone in your car
  • wash your face and ice as soon as you get home and if you can, tolerate toner / exfoliate
  • manage other inflammatory factors as much as possible incorporating stress management, emotional support, self-compassion, low glycemic diet, regular sleep habits, hydration etc etc. all the healthy things we teach you is to keep inflammation down
  • at this point it is what it is and this all we can do. stay strong and rest in the fact you know what your acne is from and know what to do to get rid of it as soon as you’re able (to stop wearing the masks!)
  • come for treatment when the clinic opens back up, but know that repeated wearing of the masks will still pose the same irritations

ice ya face! image source: healthline.com

IF YOU’RE BREAKING OUT IN GENERAL

maybe you’ve been eating stuff or experimenting with products and are breaking out. or are just maintaining your already clear skin! either case, stick with your BASIC regimen twice a day. do this for at least 2-3 weeks before trying to work any of the other stuff (including serums) back in, if you even need them at that point:
  • cleanse
  • ice
  • tone – probably 5% if you can tolerate that twice a day. if not, then 2.5% once then twice til you run out then 5%
  • hydrating gel or rejuvenation serum if you have/need it
  • spf in the day and hydrating cream at night
this will address pretty much any and all skin concerns (breaking out, inflammation, anti-aging), and keeping inflammation down is paramount to keeping the purge as painless as possible.
again, stick with the basics and check-in with us in a few weeks to see how we can bump it up, if you even need to.
rejuvenation serum is safe to use anytime, after toning and before moisturizing preferably day to protect against sun damage, but nighttime works too because it feels and smells good, which will help lift your spirits (and offer moisture/antioxidant support to your skin).

SHAMELESS sS’er PLUGS:

a couple of our fab clients are doing great things for the community and i want to share them with you! check these ladies out and give them a shout. and please let me know if you’re doing something awesome you’d like me to share too 🙂

sS’er marissa (@marissadpoulin) has been getting crafty and is making masks for donations (and for free if you can’t donate). she’s got several fabrics to choose from – check her out on IG if you are interested 🙂

lovely sS’er berlin-based acupuncturist rachel root made some super cute videos: “three morning routines for a better day” and “couples acupressure massage“.

AND LAST BUT NOT LEAST, KERRY’S NEW INSTAGRAM!

since she is now operating independently as a licensee of skinSALVATION, we thought it’d be a good idea for her to start a new IG page to communicate to her SF clients directly about clinic-related updates. you can keep up with what she’s up to on her daily walks, and updates as they come. give her a follow here 🙂

remember to breathe deeply (and safely), be patient, be kind.
we’re all going through it, together.
take good care of you and each other.
xo
kim

how to stop picking your skin!

image source: trich.org

ARE YOU A PICKER?

if you consciously or unconsciously pop, squeeze, poke, scratch, peel, extract, pinch, or rub at your skin – this blog post is for you! at skinSALVATION, if you do any of the above to your skin, we consider you a “picker”. i know, i know, it’s not the most lovely of titles. i wasn’t happy to learn i was a picker; i thought i was extracting my acne properly when i saw white stuff come out! but it comes down to this – it doesn’t matter how exactly you’re messing with your skin, if you are physically aggravating it with your hands or other tools, you are going to slow down the clearing process.

this is a big deal. being a picker will be an important factor in how fast we are able to clear up your skin; your journey to clear skin will be a slower, more frustrating one if you are unable to keep your hands off your face. sometimes, if the picking (or scratching, rubbing, etc) is bad enough, it will inhibit people from clearing up altogether.

unfortunately, it can be super difficult for people to keep their hands off, especially when they see a juicy white head that looks ready to extract! so, while i know how hard it is and have compassion for those struggling (especially since i have had trouble quitting the picking behavior myself), it is also my job to get clients to leave their skin alone, so don’t hate me when i ask you “how is the picking is going?”

so, we have an array of suggestions, some may be helpful for you and others may not be, but as i tell clients everyday at sS – some effort is better than no effort! it is worth a shot, and any decrease in the physical aggravation to your skin will increase the rate at which you clear up.

as a side note, even the estheticians here at skinSALVATION refrain from extracting our own skin. there’s so much that goes into a proper extraction – you need good light and a clear view of the pore opening so that you can ease the seed out with as little trauma to the skin as possible. you also need the right leverage to get the right angle to completely clear the seed out of the pore. too much pressure in the wrong spot can rupture the cell walls, which leads to bacteria spreading, new breakouts in pores nearby, and the textural scarring known as pock marks. after all – anyone can get a mirror and a pair of scissors to cut their own hair – but will it be as good a cut than if you let a professional do it for you?

IMPORTANT TO REMEMBER:

1. i remind my clients all the time, some progress is better than no progress, and all progress is worth giving yourself credit for! taking (small) steps everyday to self-care / self-love adds up overtime. try to think through the process of what happened the last time you picked. you probably ended up with a big mark that took forever to heal, and scarred, right?? cultivating this gentle mindset towards yourself is a HUGE way of giving yourself self-love.

 

2. be open to professional help. if stopping picking altogether was as easy as reading a blog post and taking a few suggestions, we’d all be cured! as you know by now, unfortunately, it can be a complicated behavior to stop. there are cognitive behaviorial therapists that specialize in BFRB (body-focused repetitive behavior). kristin southwick is a great one that has helped many of our clients with excessive picking of the skin – she’s no longer working within the bay area, but may be available for remote counseling (email us so we can send you her information). trich.org is a great resource to find help and community!

 

WHAT YOU CAN DO INSTEAD OF PICKING:

ice your face, #1 recommendation we make to clients of all time. it will help decrease inflammation = make acne less pickable. we have most of our clients using these ice pop makers. you can ice for up to 30 minutes, just remember to cleanse your face beforehand and keep the ice moving (to avoid frostbite) and don’t apply too much pressure (this can lead to more inflammation). icing works well to treat existing inflamed acne as well as prevent it, and it helps to drive your active products further into the skin. win win win!

squeeze a stress ball! this can be helpful for those who unconsciously pick their skin, for example while on the computer or watching tv. these are the isoflex stress balls we hand to our clients during our signature face treatments, to keep their hands busy 🙂 koosh balls, play dough, anything your hands can fiddle with will work.

meditation can be helpful to reduce stress levels, and if stress is one of your “picking triggers” this would be a more preventative approach. it could also help right in the moment too though! we recommend clients use the simple habitcalm or insight timer apps for guided meditations. youtube has super helpful videos too, and if you find that meditating is difficult because your mind starts going a mile a minute when you try to sit quietly (my experience), then body scan meditations are a great place to start! i like this one because it’s only four minutes. meditating is a practice of being aware, and noticing your mind wander off (and bringing it back to the meditation) is awareness in itself.

turn the lights down low. we suggest that you refrain from turning the bathroom light on when doing your regimen. instead, you can light candles (i find this makes it more of a self-care routine versus a self-critique session), set up a himalayan salt lamp, or just simply leave the door open so the hallway light can get in. overall, the idea is to have more flattering lighting. one of our esties, kayla, never turns the big light on when doing her regimen and this has helped her immensely.

 

here are a few gadgets that you can try out. this toy soybean is a keychain so you could use on the go! this keychain is supposed to be like bubble wrap. if you want to try something that literally looks like a pimple, you could try this, called the pop it pal.

 

find (and use) resources online. check out our pinterest board on skin picking for more strategies to keep your hands off your face, as well as for ideas on how to live the acne-safe lifestyle to avoid the formation of acne in the first place!

free your mind with EFT! try using the emotional freedom technique (EFT). if you haven’t heard of it, do not worry, i did some research and included my findings below. i based most of the information on what gary craig, the founder of eft, says on his website and youtube videos. i think it has potential to help people stop picking their skin – it seems a little woo-woo but is worth a shot!

SOME BACKGROUND ON EFT:

according to gary craig, “the cause of all negative emotions is a disruption in the body’s energy system”. if that statement is true, based on that basic idea, energy disruptions are the reason for any emotional issue, whether it be actual emotions like grief or other issues that have emotional roots like stage fright. once you identify the energy disruption, you can use the tapping process to correct them. the eft tapping basic recipe is described in detail in this blog post so that you can simply read along and apply it to whatever personal issue you want to improve upon/release.

here’s another explanation of this technique given by holistic doctor mercola:

eft is a form of psychological acupressure, based on the same energy meridians used in traditional acupuncture to treat physical and emotional ailments for over 5,000 years, but without the invasiveness of needles. instead, simple tapping with the fingertips is used to input kinetic energy onto specific meridians on the head and chest while you think about your specific problem — whether it is a traumatic event, an addiction, pain, etc. — and voice positive affirmations.

this combination of tapping the energy meridians and voicing positive affirmation works to clear the “short-circuit” — the emotional block — from your body’s bioenergy system, thus restoring your mind and body’s balance, which is essential for optimal health and the healing of physical disease.

and yet another anecdote: after suffering from allergies for years, our founder + ceo finally found drug-free + long-term relief with advanced allergy clinic, whose work is very similar to EFT, as dr. mercola has described (except without the verbal affirmations). feel free to email kim@skinsalvationsf.com to find out more about her experience!

we are going to use the example problem of having the “urge to pick skin”. before reading on, if you want to watch an introductory video with some clips of people who have changed their lives using eft you can click here.

the points used are based on the pathways (meridians and vessels) that acupuncturists use. they are either on/near the end-points of the energy pathways or at points along these pathways that are close to the body’s surface. the theory is that the tapping stimulates the energy pathways thereby balancing the disruptions.

BASIC RECIPE FOR EFT:

one important thing to keep in mind: language used always aims at negative because it’s the negative that creates energy disruptions (and the eft goal is to neutralize them).

also, if you’re a visual learner, it might be helpful to watch the video i based the notes below on.

1st step: identify issue and make assessment on current intensity of problem, how bad on scale of 0-10.

  • example phrase: urge to pick at skin, level of 8.

2nd step: setup. tap the karate chop (KC) point with two or more fingers (fleshy part of outside of hand) while saying setup phrase in the format of “even though i have this ____, i deeply and completely accept myself.”

  • example phrase: even though i have this urge to pick my skin, i deeply and completely accept myself

3rd step: sequence. while tapping each point about five times, say a reminder phrase that includes a brief statement to remind our system what we’re working on. each point is marked on the diagram below.

  • example phrase: “this urge to pick my skin”

1st point: top of head (TOH). tap with your finger tips while saying reminder phrase.

2nd point: beginning of eyebrow point (EB). tap with 2 finger tips while saying reminder phrase.

3rd point: side of eye on corner of orbital bone (SE). tap with 2 finger tips while saying reminder phrase.

4th point: under eye on orbital bone (UE). tap with 2 finger tips while saying reminder phrase.

5th point: under the nose (UN). tap with 2 finger tips while saying reminder phrase.

6th point: chin point midway between bottom of lip and chin (CH). tap with 2 fingers while saying reminder phrase.

7th point: collarbone (CB). take fist and thump in area somebody would tie their tye while saying reminder phrase.

8th point: under armpit/on rib cage (UA). take finger and put right on hollow part of armpit, then go down straight 4 inches. tap with 4 fingers while saying reminder phrase.

4th step: reassess issue on scale of 0-10.

  • example: urge to pick at skin, level of 4.

5th step: repeat until goes down to zero or plateaus. if it plateaus, then according to gary, you need to get to the root of the issue more. you can read more about how to do that here.

KEEP US INFORMED:

if you use any of the suggestions mentioned in this post, let us know about your results so that we can better help other people! email emily@skinsalvationsf.com or frontdesk@skinsalvationsf.com

how kayla handles stress

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kayla joined the skinsalvation team in january 2016, after a whole lifetime of battling acne. she found her calling and has been able to combine her love of self-care and acne-awareness taking care of her clients here, and not only creates but prioritizes time in her life for her other loves – art, her dogs and her partner!  clients love  her straightforward approach, quick (and as painless as possible) treatments, and as she’s been through the acne journey herself, embodies everything she preaches. she’s also an artist of all mediums, and is an astrology lover!
stress can be an all-consuming monster that convinces us that we’re the problem. i can look back on my acne journey and now see that i was chronically stressed out, even though at the time i thought it was normal and i was totally fine. i thought this was how hard life had to be and i was being weak if i felt overwhelmed.
i believe this is a huge issue right now in society, especially in the bay area. we have become conditioned to be work horses and spread ourselves too thin, and call it “life”. then there becomes a common notion that we have no control over our day, our sleep schedule, the food we eat, or the stress we bear.
everything changed for me when i started to prioritize my self-care. my favorite saying is, you cannot pour from an empty cup. we must put our health and wellness first in order to thrive, not just survive. setting boundaries and rituals for yourself is the first step. taking control back is the next.
this is how i take control:
– sleep: i always guard my sleep hours with my life. i will get 9 hours of sleep every night and nothing and no one is going to interfere with that.
 breaks: every day, i honor my lunch breaks instead of working through them. i read, go for a walk, etc. it is my legal, unpaid, uninterrupted break and i ensure that i treat it that way.
 bedtime rituals: each night i stay away from screens (phone, tv, computer) 2 hours before bedtime and i do my nightly ritual (shower, burn sage or palo santo, and read a paperback book). doing the same thing each night trains my body know when it time to go to sleep.
– slow down: i used to try to fit too many things into my schedule; appointments, dates, trips, etc.. i realized that this causes me serious stress and tardiness. so i try to be realistic with my self.
will i REALLY be able to run that errand before work? 
will i REALLY want to land at the airport at 11pm and work the next morning? 
will i really want to go to the dentist at 8am after working the night before and then to yoga and then to lunch with jenni? 
can i really get off work at 7:30 and be at the airport by 8:30?
i used to say YES to all of these. i was trying to do way too much. the simple solution was just to slow down and give myself more downtime by planning for more downtime.
– wellness days: I plan for 1 day each week to meal prep, clean, binge watch netflix, and sleep-in. the meal prepping is especially important because this relieves me of the stress of having to find acne-safe meals last minute. the cleaning, binging, alone time, and sleeping-in just make me happy. (and go along with that whole “planning for downtime” bit.)
 being early: as for the tardiness, now I always give myself plenty of time to get to work (or appointments, flights, etc.) so i don’t start my day already stressed out. once again, i’m just realistic with myself. technically i could leave at 9:48 and be there by 10, but if I just leave at 9:30, I can enjoy the ride and be there early, have a snack, walk slow, and just overall feel more prepared. and less stressed 😉
it also helps not to plan too many things back to back. i can definitely try to squeeze a yoga class & hair appointment in my day and still be on time for my dad’s birthday dinner, but that leaves no room for error or traffic, and the slightest thing that can make me late to everything. so instead, i’ll just do yoga and give myself a few hours of downtime (there’s that word again).
– emotional therapy: when dealing with emotional stress, i have always found art to be very calming and meditative. so i try to make time to draw, paint, sing, take photos, etc. to keep my spirit alive and well-nourished. this has helped me reconnect with my self-expression and significantly decrease my stress.
to summarize, i take it easy on myself and give myself plenty of time to enjoy life 🙂
-kayla, esthetician

how blake handles stress

blake is one of the handful of clients we’ve had over the years that loved their experience clearing up with us so much that they’ve decided to work for us! originally from idaho and raised in san diego, she now lives with her husband in our neck of the woods. we always loved her straight-forward, get-it-done attitude, along with her compliance to the acne-safe lifestyle. she’s literally, a poster-child (woman!) for skinSALVATION!  in recent months, i’ve loved getting to know and working with her – we both have a penchant for the satisfying feeling we get after organizing and cleaning things, areas, rooms, refrigerators.. a skill that really comes in handy as the main woman behind our front office. – kim

while stress affects us all, it is important to recognize how you can individually manage your own. here are a few ways i cope with stress in the evening, after getting home from work or an otherwise busy day.

i usually start completing my sS skincare regimen at least 45 mins before i plan to sleep. this sets the tone for the evening since my regimen is extremely therapeutic for myself. i then make a warm cup of this.

this tea helps to calm and regulate digestion, which is such a nice two-in-one 😉 i then retreat to my bedroom and snuggle into a blanket. a huge contributing factor to my nightly routine is music! spotify is a great tool for finding relaxing stations or some good ‘ole frank sinatra.

after i’ve done this, i find it extremely helpful to pack away my phone and laptop, playing the music in my living room and leaving my door cracked. for the past year, i have created a “no-tech zone” in the bedroom. restricting all electronics to outside my bedroom creates the atmosphere for sleep and relaxation only, allowing your body to know it’s time to rest and avoid that harmful blue light!

finally, i slowly drift off after reading a paperback book.

-blake, front of house