This Essential Oil Could Help You Sleep Better

Munn shared with TODAYthat she didn't initially plan to show her scars on the set. The campaign was focused on her recovery post-breast cancer diagnosis, but the makeup artist had a hard time covering up the scars throughout the shoot. She explained that she took a look in the mirror and thought, "I’m done being insecure about my scars." From there, she took the idea to show them off to the SKIMS team — and the rest is history.

And while she was scared to be so vulnerable on camera, this was ultimately a really empowering move for Munn. She elaborated that there are "so many women that have these same scars" who feel just as insecure as she did about them — and she really hopes those women see this ad. "Skims is so iconic and associated with beauty and sex appeal, and cancer really doesn't have that same connotation," she said. "So I just really hope that other women who have gone through my same path feel a little better after seeing it."

The star also took to Instagram to give a behind-the-scenes explanation of her experience. She reiterated that she was "done being insecure" about her scars. "Every mark life has left behind on my body is proof of how hard I fought," she wrote. "I hope other women who have been self-conscious about their scars see these photos and feel all the love I’m sending."

She also shared that SKIMS will donate 10% of their bra sales (except bralettes) to Susan G. Komen® — a charity dedicated to finding a cure for breast cancer — from October 23-31 in stores and online. "It’s really meaningful to be part of an initiative that supports research and helps countless individuals impacted by breast cancer," she said.

All of this comes on the heels of Munn's announcement earlier this year that she was diagnosed with breast cancer. She revealed the diagnosis came after recently tested negatively for well-known breast cancer genes and had normal results from her annual mammogram — but her doctor to check her Breast Cancer Risk Assessment Score. The test showed Munn had a 37% risk of breast cancer, so she pushed for more answers that eventually lead to her diagnosis.

Since then, Munn shared with PEOPLE that she had 4 surgeries in 10 months and underwent medically-induced menopause — all the while juggling being a new mom with husband John Mulaney. She shared, "I'm lucky. We caught it with enough time that I had options. I want the same for any woman who might have to face this one day."

After that March announcement, it's clear Munn is dedicated to raising awareness for women's health — and particularly their options. While chatting about the SKIMS campaign, Munn told TODAY, "You've got to go your doctor and you inundate them with information and you don't stop until they give you the test you need."

If you want to test your own risk for breast cancer, the National Institute of Health has resources here.

What is sleepmaxxing?

If you're confused about sleepmaxxing, you're not alone — it's really not a straightforward term. It reminds us of what Will Ferrell said in Blades of Glory: "No one knows what it means but it's provocative...gets the people going." However, it actually has a meaning, and Dr. Bindal succinctly breaks it down. "Sleepmaxxing is the art and science of optimizing one's sleep and achieving the best possible quality & quantity of sleep by addressing every factor that can disrupt sleep," he says. This can look like using ear plugs, sleep masks, establishing specific sleep rituals, or anything else that is soothing and helpful.

Mainly, if you actually want to maximize your sleep, then you need to focus on what you do before you go to bed. Unbeknownst to us at times, our bedtime habits can affect the kind of rest we get (or not) at night. Dr. Bindal says, "Optimal Sleep hygiene methodologies including limiting light and sound exposure to using the latest sleep gadgets so sleepmaxxing aims to enhance sleep quality to the fullest." Unfortunately this means our habit of binge watching shows or scrolling mindlessly on TikTok at night aren't helping us.

I mean, according to the American Academy of Sleep Medicine, 35% of those surveyed have their sleep interrupted by lights inside of their homes. That's just lights, sans repetitious social media sounds and compelling television plots. When you add those on top of it all...let's just say we really are not doing ourselves any favors.

How does getting the proper amount of rest aid in our overall wellbeing?

Now that you have a better idea of what sleepmaxxing is, we have to talk about why it matters. Dr. Bindal says getting the "proper amount of sleep" helps support" the following "various bodily functions" including, but not limited to:

• Brain health — Enhanced cognition in domains of learning, concentration and consolidating memory by promoting phenomenon of hippocampal plasticity
• Immune system function — A production of essential immune cells, better equipped to fighting off infections
• Hormone regulation — A regulation of mood and reduced stress and physical repair that promotes muscle recovery, tissue repair, and overall physical development

He further explains that hormone regulation eventually leads to "improved mood, concentration, energy levels, and reduced risk of chronic diseases like heart disease and diabetes."

Basically, the health benefits of slowing down and going to sleep outweigh what society often pushes — staying up later, longer and hustling at all hours of the day and night.

On average, how many hours of sleep are recommended?

How much rest are you truly getting at night? If you ask America's Health Rankings, 35% of adults are getting less than seven hours of sleep. Dr. Bindal says that while adults should sleep between seven and nine hours every night, and there are health risks for those who don't. "Research corroborates that adults who sleep less than seven hours a night may have more health issues than those who do," he explains. Johns Hopkins Medicinefound that sleep deprivation can lead to a "36% increased risk for colorectal cancer," propensity for developing type 2 diabetes, high blood pressure, and an overall lower immune system.

Saying "I'll sleep when I'm dead," may sound like a joke, but there's nothing funny about not letting your body get the rest it needs to function.

Should people with sleep difficulties try sleepmaxxing?

There are several reasons why your sleep could be negatively impacted right now. You may be dealing with insomnia due to stress, depression, or being a new parent. According to the American Psychological Association, 43% of people believe being stressed contributes to their lack of sleep. Furthermore, these same people have noticed their mood has shifted. The same reports shows that 45% of people who are getting less than the recommended hours of sleep have shared they feel on edge more than others while 52% have noticed they've been taking their frustrations out on those in their household.

Dr. Bindal agrees that sleepmaxxing can greatly benefit you if you're struggling because it can "enhance sleep quality to the fullest and emphasizes the importance of optimal sleep health."

How does sleepmaxxing benefit us?

Clearly, you need a certain amount of sleep to function properly and achieve all those goals you've so intentionally set recently (hello, October Theory!). That's where sleepmaxxing can come in. Dr. Bindal says, "Improved sleep quality can lead to enhanced mental clarity and emotional stability, making it easier to navigate daily challenges."

If you're planning to change a few habits, you're going to need all the strength and focus you can access because change isn't always easy — even if you welcome it! So when you're implementing these new nighttime routines, be sure to stick to them. Turn your phone on Do Not Disturb, avoid the itch to scroll socials, and make sure you're able to properly relax. It can make all the difference in the world!

How can we incorporate sleepmaxxing in our bedtime routines?

If you don't know how to make sleepmaxxing work for you, Dr. Bindal has great suggestions! "Key techniques include optimizing your sleep environment, establishing a consistent sleep schedule, and managing stress and anxiety," he suggests.

One of the key ways you can make sure your room will promote a good night's sleep is by "adjusting the temperature" or "practicing a relaxation exercises before bed," he says. While meditation and mindfulness may be relaxation exercises that take practice over time, choosing the correct temperature is an easy way to set yourself up for success. Everyone's different, but he truly believes your room should be between 65 and 69 degrees Fahrenheit, too.

As Dr. Bindal mentioned before, eliminating sources of light can also aid in the rest you get. Personally, I can't sleep with the TV or lights on anymore because I just know it interrupts my sleep. My room is usually pitch black when it's time to go to sleep — to the point my three-year-old knows what it means when I turn everything off.

Besides these things, Dr. Bindal encourages you to maintain "consistent sleep and wake times" along with a "balanced diet and regular physical activity." Whether that means you start making your own Cava bowls inspired by the blue zone diet or doing workouts at home, they can aid in helping your body repair itself which then promotes the sleep you need.

Can we become too hyper-focused on our quality of sleep?

As with anything, too much of something can have adverse affects which rules out any benefits. Though sleepmaxxing can be a good thing for you, becoming fixated on it is likely going to make you even more stressed. "One of the primary concerns with sleepmaxxing is the development of orthosomnia, a condition caused by an obsession with tracking sleep metrics, with devices or apps, which increases anxiety and can further disrupt sleep, called paradoxical insomnia," Dr. Bindal warns.

If you become too obsessed with tracking every little thing, he says all this will do is "disrupt sleep cycles and limit the efficacy of insomnia treatments." But, he has an idea of what you can do to lessen the chance that'll happen. "Instead of over-analyzing how much sleep you’re getting, it’s important to understand that insomnia is a common and treatable condition, by incorporating healthy sleep hygiene routines organically and focusing on addressing the root causes of insomnia symptoms," he shares.

How can we optimize our sleep without getting sucked into wellness trends?

Whether you want to call it sleepmaxxing or not, all you have to do is normalize the tips Dr. Bindal mentioned above. "Some of the ways can include established a consistent sleep schedule, creating a relaxing bedtime routine, managing light exposure, and limiting screen time before you want to go to sleep," he reiterates. Social media isn't going anywhere so don't let your FOMO convince you that potential scandals or tutorials are more important than getting seven to nine hours of sleep.

Also, don't forget to "maintain a comfortable sleep environment" while being aware of your "caffeine and alcohol intake throughout the day," Dr. Bindal points out. Something tells us that we're going to have to be intentional about breaking up with our daily coffee runs and desires to unwind with a nice glass of wine. But if it means we'll sleep better, we'll add that to our list of habits to change!

October 22, 2024 – Zach Bryan Announces His Breakup With Brianna Chickenfry

On October 22, 2024, after some recent speculation that Zach Bryan and Brianna Chickenfry split up, Zach took to his Instagram stories. The country star said, "Addressing something: Brianna and me have broken up with [each other] and I respect and love her with every ounce of my heart. She has loved me unconditionally for a very long time and for that I'll always thank her."

He continued, noting, "I have had an incredibly hard year personally and struggled through some pretty severe things. I thought it would be beneficial for both of us to go our different ways. I am not perfect and never will be. Please respect Brianna's privacy and space in this and if you have it in your heart, mine too."

To wrap it all up, he closed by apologizing to his fans. He said, "With everything I am and to anyone I let down, I am sorry. I try my best in everything. I failed people that love me and mostly myself."

Brianna hopped on her own Instagram stories shortly there after. She posted, "Hey guys I'm feeling really blindsided right now. Gonna hop off social media for a while and attempt to heal privately, when I'm ready I'll be back and ready to talk. I love you guys so much thank you for all of your kind words. Remember you are so loved and everything's always gonna be okay 🫶"

The Brianna got on Youtube next, posting a raw, emotional video about the situation. Sitting on the floor of her bathroom, she opened up as much as she could in the moment about her breakup. She said, "I just woke up to Zach posting on his Instagram that we broke up and I had no idea that post was going up. He didn't text me, he didn't call me. I just woke up to a bunch of texts, like, 'Are you okay?'"

Brianna, with her teary eyes and red face, explained she's been crying for "five days straight." She said, "I'm at the point where it's like, how can you give someone everything and love them so unconditionally, like through stuff that you shouldn't because you just love them and you want them... like you see the good in them?"

The internet personality said that this is all "so embarrassing" and "really, really heartbreaking." She elaborated that the couple broke up on October 21, but wanted to process on her own and "didn't want it to be public."

Much like her Instagram story, she told her audience that she'll come back when she's ready.

November 7, 2024 — Brianna Claims Zach's Emotionally Abusive, Wanted $12Mil NDA

Well, it appears this week, Brianna decided she's ready. On Barstool Sports' BFF's Pod November 7, 2024, Brianna gave an inside look at the breakup unlike any other. Not only did she claim Zach was abusive, but she also alleged that he offered her a $12 million NDA to "not talk about the relationship."

After saying it's been the hardest year of her life, she said. "I'm still scared right now because I'm scared of him. My brain's rewired and I'm scared to make him mad and last week, I didn't want to talk about it 'cause I was scared."

Brianna then described the alleged emotional abuse. She noted that everything was cyclical and that he would build her up only to break her back down again. "There was always another excuse as to why he was treating me so poorly and why I'm crying myself to sleep every night, why he's screaming at me," she said. "And then you wake up, it's the apology, it's the 'I'm going to be better like I need you in my life,' but if you've been through this — I don't expect people to understand emotional abuse if you haven't been through it. I hope you never have to go through it but if you've been there you know what I'm talking about."

Not only does Brianna allege she was offered an NDA, but she said that other women that came before her had to sign their own agreements. She declined the offer because she didn't want to "sign away [her] experiences and what [she] went through to protect someone that hurt [her]." She also wanted to share this experience for other women who've suffered something similar.

And when it comes to the logistics of losing out on the famous lifestyle and alleged $12 million? She said, "It was never about the money — I was with the dude because I loved the dude."

November 8, 2024 — Zach Quit Touring Amid Abuse Allegations

On November 8, 2024, Zach posted on Instagram — where he clearly loves to share all his big news — that not only is his new single "High Road" out today, but that he's also ending his tour early. Read his full statement here:

After not being home for a year and a half I drove out to my mothers gravestone in the dead of night a few days back on familiar Oklahoma roads and I came to realize just like in the past, that she never would call me again

Told her I quit touring because I got accepted to get my masters in Paris next year, I told her I was back in Oklahoma, told her about all my best friends in New York and all the nights we howled with the moon, told her about the immeasurable laughter my band and me have shared these last five years, all the calluses on my finger tips, every tear shed, told her about making it on The Rolling Stone and most importantly told her about porch swinging with my beautiful sister.
I wrote the chorus for this song a month or two back and finished it when I realized I was blessed with all these things.

I figured it was about time I released it.

Thank you guys for listening to ‘This Worlds a Giant’ last night and thank you to all the people who love me; who have truly carried the weight with me.

Seems that all these Quiet Dreams have gotten much too heavy but I’m home now and I’ll hold you through the pain.

High Road is out today and I appreciate all of you"