Wednesday

In today’s issue, we’ll take a look at:

• Wellness Postcards: Thailand

• An easy fitness formula to try

• An alcohol alternative for unwinding

• Why sleeping in the dark can help

• Our favorite summer cologne for men

Did You Know

_______ ingredients are commonly used in Thai spa treatments.

Scroll to the bottom for the answer.

Wellness Postcards: Thailand’s Healing Rituals

Welcome back to Wellness Postcards. This week, we’re writing from Thailand, where self-care is rooted in balance, ritual, and a slower rhythm that makes wellness feel woven into daily life.

In Bangkok, wellness might look like stepping away from the city’s energy for a traditional Thai massage or a quiet temple visit. In Chiang Mai, the mountains create a calmer setting for meditation, yoga, and mindful retreats. Along the coast in places like Phuket, Krabi, and Koh Samui, wellness often comes with ocean air, fresh food, and long, unhurried afternoons by the water.

Traditional Thai wellness blends bodywork, herbs, movement, and mindfulness. Thai massage uses stretching and pressure along the body’s energy lines, while herbal steam and compress therapies often include lemongrass, turmeric, kaffir lime, ginger, and eucalyptus. Food is part of the ritual too, with fragrant herbs and spices used in meals that feel both comforting and nourishing.

The beauty of Thailand’s approach is that wellness does not have to feel separate from the day. It can be a stretch, a warm bowl of soup, a walk through a market, a swim in clear water, or a few quiet breaths before the next thing.

Next week, Wellness Postcards heads somewhere new for another look at self-care traditions and wellness rituals around the world.

The Easy Fitness Formula Worth Trying

The 5-10-15 workout is one of those fitness formulas that sounds a little gimmicky until you realize it’s actually pretty practical. The idea is simple: do 5 reps of a harder move, 10 reps of a moderate move, and 15 reps of a lower-intensity move, then repeat for a few rounds.

A full-body version could look like 5 burpees, 10 push-ups, and 15 squats. For lower body, you might try 5 jump squats, 10 reverse lunges, and 15 glute bridges. For upper body, it could be 5 push-ups, 10 tricep dips, and 15 shoulder taps.

The appeal is that it takes the guesswork out of starting. You can do it at home or at the gym, with weights or just bodyweight, for 15 minutes or closer to 30.

It’s also easy to adjust based on your energy. Some days you push the pace. Other days, you take longer breaks and still count it as showing up.

Looking For an Alcohol Alternative?

Say goodbye to alcohol, and say hello to America’s first USDA organic THC edibles. Cornbread Hemp is well-known to provide exceptional and safe hemp products, and these edibles are now their best-selling product. Formulated with a 1:1 ratio of THC to CBD (10mg of each), each gummy provides a balanced feeling of happiness without feeling overwhelmed or couch-locked.

Treat yourself today and unwind without the hangover!

Thank you to Cornbread Hemp for sponsoring The Canopy.

Why Your Bedroom Should Be Darker

Sleeping in total darkness sounds simple, but for some people, it can feel strangely unsettling. That reaction makes sense. Darkness limits sight, which can make the brain feel more alert and sensitive to every little sound in the room.

Still, a dark bedroom can be one of the most helpful sleep cues. Light tells the body to stay awake, while darkness helps support melatonin, the hormone that helps you fall and stay asleep. Even low light overnight may interfere with sleep quality over time.

The trick is easing in instead of going from full brightness to pitch black. Try dimming lights gradually before bed, using warm lamps in the evening, or placing a very soft amber nightlight outside the bedroom at first. A consistent routine, like a warm shower, stretching, or calming music, can also make bedtime feel more predictable.

Comfort helps too. Cool bedding, white noise, a fan, or a familiar blanket can give your other senses something soothing to focus on. Darkness does not have to feel dramatic. It can become one more quiet signal that the day is done.

Thank you to Particle for Men for sponsoring The Canopy.

The Pause:

Before you go, take a small pause from your day with this tip brought to you by The Canopy editors.

30 Second Reset: Look up at the sky for 30 quiet seconds.

Wellness Round-Up

• 💋 Lip peptides might be the secret to softer lips

• 👁️ Why “revenge eyeliner” is suddenly everywhere

• 🪵 The simple trick for fixing water rings on wood

Reflections:

🌎 Did You Know: Herbal ingredients are commonly used in Thai spa treatments. Herbal compresses used in Thai spa treatments are typically filled with aromatic herbs such as lemongrass and turmeric.

🌅 Sunset Of The Day: The sun can provide the most beautiful photography. That's why we're eager to see your favorite sunrise or sunset photos. Reply to this email with your best sun-based pictures for a chance to be featured!