It’s no news that quality sleep leads to high performance and elevated mood during the day. But not all of us are able to get eight hours of winks in every night. That is why we’ve compiled six nightly rituals you can do to increase the quality of sleep that you do get – whether it’s eight hours or four.

Though there is nothing wrong with indulging in a wellness product or two, we wanted to share a product-free Self-Care Sunday routine that keeps the focus not on self-indulgence but on self-preservation.

Here are 6 practical self-care tips that you can incorporate into your work day to improve focus and productivity while nourishing your mind and body. (No crystals or yoga pants required.)