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These five moves are a mini-yoga retreat you can do at work anytime without leaving your desk. Impress your boss while feeling better, body, mind and spirit.

It need not take long to regulate your nervous system and give your mood a positive boost. Try one of these eight tricks to revitalize your spark and smile.

Can’t Sleep? Try This Evening Ritual (Updated for 2026) Written by Jennifer Stanley Few things in life are psychologically harder to cope with than insomnia. You know sleeplessness is going to affect you the next day. Worse is the anxiety that builds when it strikes night after night. You stumble through waking life like a zombie but curse the sight of your bedroom ceiling through your open eyelids at night. Although scientists don’t fully understand why living creatures need sleep, they know it harms your health when you don’t get enough. You become more accident prone, and your risk of various diseases increases. Plus, you get moody and snap at loved ones, straining your relationships As someone who struggles with insomnia, I empathize. While nothing health-related is guaranteed, certain habits and practices can nevertheless make it easier to get your Zzz’s. Try parts or all of this evening ritual the next time you can’t sleep or, worse, suffer a stretch of insomnia. What’s Causing Your Insomnia? Get Mindful Finding the root cause of your insomnia might be a no-brainer. An ailing loved one, a struggling relationship, work woes, financial troubles — all can impact sleep quantity and quality. If difficult life circumstances underpin your insomnia, radically accepting that you might find it hard to sleep for a while can sometimes, ironically, help. If not, at least it stops that nagging anxiety-choir of “what’s wrong with me, I’m exhausted, I know I need rest.” Acknowledging, “Hey, anyone would be struggling right now,” can be just the shot of loving-kindness your weary soul needs, and while it’s no substitute for eight solid hours, it’s better than fighting a losing battle with dreamland. Medicine, Food, and Hormones, Oh, My! At other times however, your insomnia might arise from physical or environmental factors you may not have considered. For example, medications as diverse as beta blockers [1], antidepressants and even cold tablets can affect sleep. Undiagnosed food allergies can likewise affect slumber by raising histamine levels [2] that promote wakefulness. If you suspect a sensitivity but can’t afford testing, the elimination diet method can sometimes pinpoint a culprit. Be patient and methodical, as it can take a while if you’re sensitive to something outside of the Big 8. Hormones are also a factor — shout out to my other 50-somethings experiencing night sweats. High cortisol levels are a common offender [3], hence, why it’s harder to sleep during life’s most stressful moments. However, keep in mind that changes in other hormonal levels, such as estrogen [4], can also cause cortisol fluctuations. If possible, consider a consultation with your doctor. If primary care offers few answers, a qualified naturopath or other holistic health practitioner may take more time to go over all over your symptoms and your life history to establish a course of care. Examine Your Daily Routine How you pace your day influences how well you sleep at night. In general, you want to tackle your toughest mental and physical activities soon after waking, taking on less stressful activities as you get closer to bedtime. Recently, some people have reported terrific success using the 10-3-2-1-0 sleep rule. What Is the 10-3-2-1-0 Sleep Rule? Dr. Jess Andrade, sports medicine physician, explains the 10-3-2-1-0 sleep rule [5] as a guide of activities to cease at specific intervals before bedtime to encourage more restful sleep. It works like this: Stop drinking caffeine 10 hours or more before bedtime. Caffeine blocks your adenosine receptors [6], a body chemical that builds up over the course of the day, making you sleepy. Finish your last big meal at least three hours before bed. Digestion can stimulate you, keeping you awake, and lying down too quickly after eating can trigger gastric reflux. Stop all work activities at least two hours before bed and begin your evening ritual. Turn off all screens at least one hour before bed, as it stimulates your mind and the blue light can keep you awake [7] by affecting melatonin. How many times do you hit snooze? Zero! That’s a big goose egg. Studies suggest hitting snooze doesn’t add to quality sleep and may extend morning grogginess [8], a condition called sleep inertia. The Role of Exercise What about exercise? Doesn’t a good daily workout help you get more rest? Yes, and exercise should absolutely be a part of your routine — with one caveat. Three hours before bed, cease all heavy physical activity. You can still include a gentle, soothing yoga routine, such as the one below, to ease you into dreamland. However, save anything that exerts your muscle power or gets your heart pumping for earlier in the day, as it keeps your core temperature elevated [9] and revs up your metabolism, which can make sleep elusive.

Get on down to improve your ability to get back up again.

Life and love go on if you mindfully create the space and time for them. Please help us welcome our two new furry family members to OIS yoga and A Quiet Place.

Hey yogis! There's a very good reason the human nervous system intrigues me. Here's how yoga helped me figure out the last and final piece of my health puzzle.

Aching shoulders can result from hunching over the computer or playing your favorite sport. Either way, this 10-minute, yoga-based stretch routine may help.

Your hips are perhaps your body's most complex joint. Tightness here can spell trouble, but you can increase your flexibility and reduce your injury risk--in bed!

Many doctors advise movement over bedrest for lower back pain. This routine may help you ease your aches. Plus, it's safe and gentle enough to do every day.

It need not take long to regulate your nervous system and give your mood a positive boost. Try one of these eight tricks to revitalize your spark and smile.

It’s America’s 250th birthday. You have plenty of options to celebrate. Here are ideas for the folks who enjoy something quieter and more mindful than fireworks.

This short 2.25 mile hike is perfect for when you find yourself in Uptown Sedona with a spare hour or two.

No Sedona trip is complete without a visit to perhaps it’s most famous rock formation — Cathedral Rock. I headed out soon after the rangers reopened it in the wake of the COVID-19 pandemic . I thought that it would be empty, but the parking lot was packed before 8 a.m. Granted it is nearly summertime in the desert, and things get toasty quickly. However, word to the wise: go early. Update, November 14, 2022: Visitors can now visit the trailhead more conveniently by taking the Sedona shuttle. You will need to do so if you arrive after the trailhead parking shuts down at sunrise. You can find information about the Sedona shuttle here . The trip up Cathedral Rock Trail isn’t entirely for the faint of heart. You can climb all the way to the spires, but doing so will require using hand-carved holds in the rock at one point and copious butt-sliding if you hope to descend safely. The rapid altitude change will increase your heart rate better than any stair-climbing routine. This hike is not for those with severe vertigo or other disabilities. Fortunately, while I have both, I’ve learned to work my way around them — at least most of the time. Today was one of my better days, which made me smile because I love a good rock scramble before breakfast. Don’t let the climb keep you away from this legendary landmark , however. You can enjoy breathtaking views from Templeton trail, which takes you around the rock. While it isn’t wheelchair-accessible unless you have a four-wheel drive on your device, it is a flat, pleasant stroll. It doesn’t get nearly as crowded as the ascent, so you can free yourself from the madding crowds and enjoy the beauty of nature. Along with the sides of the Cathedral formation, you’ll spy Courthouse Butte and the rabbit ears. Because I am a plant geek, I stopped to snap a few pics when a red hue more vivid than the rocks caught my eye. I was delighted to find a Parry’s agave towering nearly as tall as the surrounding trees. In case you were wondering, yes, you can use this plant to make tequila. That got me dreaming of a margarita and a siesta, so I headed back to my Jeep. My trek lasted only two miles, but you can follow Templeton trail for much longer. I elected to cut through Easy Breezy to return to the trailhead. Reader note: All photos on Only in Sedona are free to use! Please do us a favor and link back to us if you borrow any. Thanks!

Are you seeking a mostly flat but gently rolling 5-mile hike with breathtaking views? The Jim Thompson trail will not disappoint you. You can cut the trek in half by parking a vehicle at either end, or you can do the full out-and-back journey. You won’t break too much of a sweat, but your jaw will drop more than once. The trail was named after the first European settler in 1887 , who needed a road between his property and what later became the town of Sedona. Today, horses still roam the pathway that their ancestors walked — I didn’t see any in the flesh, but the way was littered with apples of the dung variety. After the first half-mile, you come to a gate. Don’t worry — it doesn’t do an effective job of keeping people out. However, on part of your trek, you feel as if you’re walking directly up to the red rock walls. I found this extremely soothing, especially because our little town is on shelter-in-place restrictions due to the COVID-19 pandemic. You do cross a few small streams in wetter weather. Sedona’s winter has been wet and cold, so I crossed one or two. In the summer months, these will transform into arroyos — a fancy Spanish word for a bone-dry wash. From the trail, you can catch a glimpse of Chimney Rock and Summit. You can also see Cathedral Rock off in the distance. Most strikingly, you catch a glimpse of Snoopy sleeping peacefully on his red rock dog house. Aw! Before you know it, you wind your way behind the back of Ship Rock, one of the most recognizable formations in Uptown as you head toward Oak Creek Canyon. Later, as you approach the Midgely Bridge end of the trail, you get to see it from the other side. You don’t pass by many steep ledges, so no worries on this trail if you have a touch of vertigo. However, there are one or two spots where you can stop and have a picnic. That is, assuming that you can have contact with other folks in the outside world. Finally, as you near the trail’s end, you can catch sight of Midgely Bridge. If you take two vehicles, you can park one at the Jim Thompson’s trailhead, located off Jordan Road in Uptown. The other party can park at the Midgely parking area. I am loving life solo at the moment due to the quarantine, so I turned around and went back. Five miles in the sun felt glorious after being cooped up in the house all week. If you go: From Cottonwood, take Highway 89A north to Jordan Rd. in uptown. Follow the signs to the Jim Thompson trailhead parking area. The road in is a wee bit bumpy. You don’t need 4WD, but it helps. Alternatively, stay on Highway 89A north, cross Midgely Bridge, and park in the adjacent area. Both lots tend to get crowded when the nation isn’t in shutdown, so go early. Reader note: All photos on Only in Sedona are free to use! Please do us a favor and link back to us if you borrow any. Thanks!

I hadn’t planned to add another 13.1-notch to my belt this weekend, but I’m glad that I did on this hike. Outer Limits is a newer 6.1-mile trail that you won’t find on many maps — including those on the trailhead. I couldn’t even locate it on Google Maps, though I’ll keep you posted if that changes.  Update, November 14, 2022: You can now find this trail on many updated maps. The trail runs from the Cultural Park/Girdner Trailhead. It takes you all the way over to the Cockscomb rock formation , so named for what it resembles. The trail itself is 6.1 miles. Once you reach the intersection of Cockscomb, you have another nine-tenths of a mile to the Aerie Trailhead parking area. Although it was February 15, not 14, when I made my trek, Mother Nature nevertheless generously blessed me with the first spring flowers — and the heavenly sound of bees returning. The pretty pink flowers of this species of manzanita attract the little buzzers. It’s funny — bees used to frighten me a bit. Now that I know how crucial they are to the ecosystem, I smile every time I catch a buzz — of the auditory variety. The trail looks easy enough as you enter the woods. However, you do cross Dry Creek, which entails some significant hill climbing. Given the length, I’d rate this hike on the challenging side of moderate. It’s decidedly a favorite of the mountain bike crew — I was the only pedestrian I met. Everyone else had pedal power to cover the substantial mileage. Still, you will find plenty of places to stop and rest — and boost your intake of vitamin D , the sunshine nutrient. Pro-tip : Take plenty of water and snacks, particularly if you attempt this during the warmer months. I quickly lamented having only one thermos of herbal tea and a handful of nuts. By the time I finished my adventure, I was ready to eat the proverbial horse and dangerously thirsty. Yet another sign that spring arrives early in the desert — Dry Creek lived up to its name today, unlike on other adventures when it ran strong. Today? If it weren’t for the way Mother Nature carved the trench, you’d never know a river ran through it. Once you climb up and away from the riverbed, you can see across the small town to Courthouse Butte in the Village of Oak Creek. When I finally reached my destination, I had a decision to make. If you’re a tourist to our little neck of the woods, you’ll soon learn the wild west can welcome you harshly at times. While I wanted nothing more than to dial a ride from the parking area, cellphone reception out at the distant Cockscomb is iffy at best. Either way, I was looking at doubling the length of my journey. Did I want to travel home on pavement or dirt? If I could surround myself with trail dust like Pigpen from “Charlie Brown” fame, I would. However, if I ever find a 13.1 sticker, I’m displaying that puppy on my Jeep proudly. Getting there: From the south, Cottonwood direction, take Hwy 89A north to Cultural Park Road. Turn left and park in the dirt parking area at the Girdner trailhead. Outer Limits starts on the left side of the dirt road past the gate. Alternately, take Dry Creek Road to Boynton Canyon Road. Turn Left on Aerie Road and park at the Aerie trailhead. Reader note: All photos on Only in Sedona are free to use! Please do us a favor and link back to us if you borrow any. Thanks!

A stunning hike with unmatchable views. What started as a 1.5-mile hike ended up taking a hair over five today. I was happy as the proverbial mollusk at slightly getting lost in the woods. Plus, with views this jaw-dropping, who wouldn’t want to spend some time soaking in all the good stuff. The trail starts with magnificent glimpses of Thunder Mountain to the west and Ship Rock to the north. The first part of the path features rolling hills. You’ll elevate your heart rate slightly, but you won’t feel a hardcore burn. These trails see their fair share of biker traffic, so please remember to follow proper etiquette rules and give a friendly greeting to all you pass — it’s a small town, and we’re chummy like that. Today’s journey led from Adobe Jack Trail to Coyote. From there, we took Grand Central Trail to Manzanita. We took a detour on Javelina and completed our loop by exiting Crusty back onto Adobe Jack. The entire trek lasts approximately three to four miles, but I was unable to get an exact estimate. Followers of my other blog know I have a lively host of health conditions, and so does my hiking partner. He has to slow down, and I have to keep moving. As a result, I doubled back several times. I didn’t mind a bit! Along the way, you’ll enjoy views of some of Sedona’s most famous red rock formations. You’ll catch a glimpse of Marg’s Draw, where you can hike near the well-known Snoopy Rock. You’ll see Elephant Rock minus her impressive trunk. On parts of the trail, you can spy the spire of Chimney Rock , and on the way back, you’ll see Sugarloaf summit. If you decide to recreate this hike, make sure that you eat first. Crusty Trail takes you right past Mariposa Restaurant on the return trek, and you’ll smell the heavenly aromas from the grill. It doesn’t matter if you’re a vegetarian — the scent will make you drool. Chef Lisa Dahl isn’t a local legend for nothing. She makes me want to become a better blogger so that I can enjoy her culinary creations more often. Reader note: All photos on Only in Sedona are free to use! Please do us a favor and link back to us if you borrow any. Thanks!

Are you seeking the ideal medium-length hike? Do you want a trek that will elevate your heart rate without making it pound out of your chest? Perhaps you merely dream of the opportunity of photographing one of Sedona’s most iconic rock formations without encountering too many fellow souls? If so, try the Scorpion-Pyramid Trail Loop. This loop comes in at a hair over 4.9 miles — almost a perfect quint. You’ll go up and down a bit, but you won’t encounter any places where bouldering becomes necessary. You will, however, lose your breath from the stunning views. You’ll encounter plenty of places to rest and enjoy a snack , so bring your favorite trail food with you. You shouldn’t need to refuel, but cashews taste better in the wilderness. During the colder months, why not pack a picnic lunch? Chances are, Yogi and Boo-Boo won’t appear to swipe your basket! You have two choices of where to park. If you park at Sedona Red Rock High School, you’ll get the full excursion. You can also park at the trailhead at the base of the Red Rock Loop Road. If you enter through this direction, you’ll cover a tad less than four miles total. The ascent is far less vigorous on the Pyramid side of the trail. If you want to blast your hamstrings and quads, go the opposite direction for a steeper climb. Don’t worry — the exertion still ranks as moderate. You’ll see the backside of Cathedral Rock , quite possibly the most photographed formation in all of Sedona. Many photographers shoot this vortex from the opposite angle. Dawn’s early sun typically blocks out decent photos from the east, but given the overcast weather, the rocks obliged by striking a pose. On the way back, enjoy views of the Rabbit Ears out in the distance. Whenever you’re in West Sedona, you can get your bearings by looking for Thunder Mountain. It’s nearly always ubiquitous in the northwest. Getting there: From Cottonwood, take AZ 89A North to Upper Red Rock Loop Road. Turn right and park at the high school OR follow the road to the parking area at the base of Red Rock Loop Road. Reader note: All photos on Only in Sedona are free to use! Please do us a favor and link back to us if you borrow any. Thanks!

If you travel Dry Creek Road on a popular day, you’ll see cars lined up for what seems like a mile in each direction near Vultee Arch Road. If you want to beat what author Thomas Hardy referred to as the madding crowd, and you don’t mind walking an extra mile, Lizardhead Trail offers a way in minus the traffic. You’ll find the slightly hidden trailhead just past North Shores Drive. You’ll quickly come to a fork. If you go right, you’ll follow the Upper Lizardhead trail until it loops back. As of right now, the return fork lacks a sign, so I suggest going to the right. You’ll get your heart pumping a bit on the ascent. If you have vertigo, there are a few spots that might leave you shaky at the top. My advice? Keep walking and don’t look down. Of course, you can also take the lower Lizardhead trail proper. It’s relatively flat and simple to follow. You’ll pass the ubiquitous Thunder Mountain, which is visible from almost anywhere in Sedona. Here, you can see the top peaking over a hill and saying hello. The entire Lizardhead loop, upper and lower, is only 1.2 miles. I hadn’t planned on a long hike, but I always feel bummed when I’m off the trail so quickly. However, if your objective is to reach Chuck Wagon Trail, the Vista, and perhaps continue to Devil’s Bridge, you’ll enjoy plenty of adventure further along. The views from the vista don’t disappoint, though. Even if you turn around, you get to enjoy breathtaking scenery. I did the reverse of what I recommend. I entered via Lizardhead trail and returned by climbing over the top. However, I could have hopped on Girdner Trail and gone that way as well for a longer trek. Are you starting to see the way the trails connect? You get a great shot of the “lizard” as you ascend on the way back. Personally, I think the formation looks more like a turtle. When you reach the apex, you can barely catch a glimpse of Cathedral Rock hiding behind Summit and Chimney Buttes. Getting there: From Cottonwood, take Hwy 89A North to Dry Creek Road. Turn left on Dry Creek Road. You’ll find small places to park just east and west of North Shore Drive. Reader note: All photos on Only in Sedona are free to use! Please do us a favor and link back to us if you borrow any. Thanks!