5 Self Love Rituals for Mood, Energy, Sleep, and More

Before February even begins, drugstore aisles transform into seas of red and pink, glistening with heart-shaped candy boxes and the promise of romance. The arrival of Valentine's Day, and its spotlight on all things love and affection, is clearly on display.

We’re naturally drawn to think of the ones we love, and the considerate ways – however grand or small – we can show them we care.

And hopefully, we remember to include ourselves on that list. According to recent research, even the simplest-seeming self love rituals can have far-reaching effects on your overall well-being.

Practices of self love, or self compassion, have long been established as crucial for the management of stress, but recent research has demonstrated its impact on both mental and physical health.

In a 2017 study exploring the link between self compassion and well-being, 176 individuals were surveyed with the goal of measuring the impact of self-compassion on levels of perceived stress and physical health. 

What the researchers found was telling, with lower stress levels playing a significant role. People who practiced a more compassionate approach to themselves tended to feel less overwhelmed by stress and, in turn, engaged in healthier behaviors leading to better physical health over time. It’s a valuable reminder that showing care for ourselves can influence not only our mood, but our day to day sense of wellness.¹

A meta-analysis conducted in 2021, according to a 2024 article from Cleveland Clinic, found that self-compassion can promote better physical health, particularly in young adults. A 2023 study associated higher levels of self-compassion with better overall mental health, especially when combined with high levels of compassion for others. Other health benefits, the author goes on to say, can include lower risks of depression, heart disease, and other illnesses.²

Carve out a bit of quality time to show yourself a little TLC, and help support energy levels, mood, sleep, and immune health in the process. 

Your inner dialogue is one of the most important venues for instilling self compassion. The way we speak to ourselves can affect every part of our lives by impacting our mood, self-esteem, stress levels, and more. On the contrary, practicing self compassion has been shown to support a more positive mood, better sleep quality, stronger immune defenses, lower levels of pain, longer lifespan, and more.

Try this: Break out your favorite journal (or even the notes app in your phone), and start tracking your thoughts. In order to change how we speak to ourselves, we need to gain an awareness of the ways we may be engaging in negative self-talk. Keep a notebook handy so you can easily jot down thoughts and help identify patterns of negative thinking. From there, you can work on shifting to a more positive, compassionate perspective. Check out this example from Kaiser Permanente to help you get started.

The health impacts of excessive screen time, social media scrolling, and the demands of today’s always-on culture are well documented. Poor sleep, sleep disturbances, and mental health concerns like anxiety and depression are especially common. And, these habits of the digital age can be highly addictive. From checking notifications while at dinner with friends to scrolling during meetings, recent data estimates a staggering 57% of Americans admit being addicted to their smartphones.³ 

Try this: Take a daily digital detox. Research has shown that in addition to better body image, self esteem, and more optimistic mood, going tech-free can lead to stronger relationships, improved sleep quality, better hormonal balance, and better overall health.⁴ Even if it’s only for an hour after you wrap your workday, try setting your phone on Do Not Disturb, placing your screens out of sight and use the time as an opportunity to reconnect with loved ones, soak up some sunshine and fresh air, or hit the gym for a stress-relieving sweat session.

If you need a little extra help relaxing and supporting restful, restorative sleep, Snooze Bites sleep gummies are a customer-favorite way to naturally promote a sense of calm and improved sleep quality, without the melatonin hangover.

Hobbies, says Harvard Health, are tied to happiness and well-being. In a 2023 study, participants who engaged regularly in hobbies, “reported better health, more happiness, fewer symptoms of depression, and higher life satisfaction.” They go on to say that activities like arts, crafts, and gardening, which engage the senses and are creatively and cognitively stimulating, are linked to overall well-being and good mental health. More social endeavors, like volunteering or participating in clubs, help to reduce loneliness and isolation, both of which have been widely shown to negatively impact mental and physical health.⁵

Try this: What lights you up? What makes you lose track of time, or leaves you feeling creatively fulfilled? If nothing comes to mind, try reflecting upon your childhood passions. Revisiting these can often provide a window into the type of activities that would help to nourish your spirit and fortify your sense of well-being. Love physical activity? Sign up for a fitness class! Have you always wanted to try your hand at painting? Press play on one of the endless free tutorials available on Youtube. If you’re looking for something more intellectually challenging, try learning a new language or joining a book club. Whatever you choose, let it be simply for the joy it brings you. 

If you’re feeling extra stressed, low energy, or experiencing imbalances in blood pressure or blood sugar, not eating in the morning could be to blame – especially if you’re a woman. Recent findings point to habitually skipping breakfast as a significant contributor to high levels of the stress hormone cortisol, particularly when replaced by caffeinated beverages like coffee. Over the long term, researchers suggest, this same mechanism that causes cortisol to spike when skipping your morning meal may lead to increased risk for high cholesterol, hypertension, and other metabolic conditions like diabetes.⁶ Plus, your body and mind simply may not be getting the adequate nutrients they need to fuel critical processes and function optimally throughout the day.      

Try this: Begin your day with a combination of protein (think eggs, yogurt, or cottage cheese), healthy fats (like avocado, flaxseeds, nuts, or salmon), and fiber-rich whole grains (look for oats, whole wheat, or quinoa). A quick breakfast bowl with quinoa, eggs, and veggies; avocado toast with greens; or yogurt with oats, nuts, and berries would all fit the bill. And, be sure to hydrate!

To help bridge nutritional gaps, try adding a full-spectrum multi like Day + Night Multivitamin to your routine, specially formulated to deliver targeted nutrients at ideal times of day.   

If you’re just not hungry in the morning, this can be completely normal, or it can be due to underlying factors like hormonal fluctuations, low mood, or poor sleep. Or, your body may simply have become accustomed to skipping breakfast. Morning nausea, some dietitians say, can also be a misunderstood hunger cue. But in the bigger picture, say many nutritional experts, the idea here is to listen to your body. If you’re feeling fine without breakfast and still fueling your body with plenty of adequate nutrients throughout the day, there’s likely no need for concern. But if you’re experiencing unwanted symptoms in energy, cognitive function, or stress levels, even a small bit of morning sustenance could help make a difference.

Your surroundings can affect your health. Of course, safety considerations like air and water quality, the presence of certain chemicals, adequate space, and accessibility are all important to ensure a supportive foundation for a healthy life. But beyond these basic needs, design choices like lighting, live plants, and sentimental artifacts can all impact our mood and sense of well-being. On the contrary, spaces that are cluttered or uncomfortable can become a source of stress and negativity. 

Try this: Our homes serve as a refuge from the outside world; a safe space where we can support our health by cultivating deep relaxation and peace. Start with one room in your home, and focus on creating a space in which you feel calm, happy, and relaxed. Updating a paint color, clearing clutter, filling it with objects that remind you of loved ones and nurture a sense of delight, and elevating your sensory experience with improved lighting, comfortable furnishings, and soft fabrics can all contribute to  making your home feel like your respite. Looking for a way to make a big difference without spending a dime? Thoughtfully organizing and rearranging your furniture could shift the energy in a way that helps keep stress at bay.      

This Valentine’s Day and beyond, be intentional about lavishing your love and compassion on one of the people who deserves it most – you – by adding thoughtful, health-promoting self-love rituals to your daily wellness routine.