Are You Getting Enough?
SLEEP. Are you getting enough SLEEP?
Most of us know that a good night’s sleep is really important, despite the fact that we don’t always make getting the amount of sleep our body needs each night a priority. But if you have ever spent a restless night, you are well aware how you can feel the next day–irritable, tired, and out of sorts.
If this is a regular occurrence, it can have severe consequences, including:
- poor concentration and focus
- difficulty with memory
- impaired motor coordination
- high blood pressure
- weakened immunity
- weight gain
- accidents (due to fatigue)
If you’ve experienced insomnia, whether temporary or chronic, you may be wondering what can be done for it, outside of medicating. Luckily, there are some steps you can take to avoid the grogginess or habit-forming nature of many pharmaceutical drugs.
Here are some things to consider to help you achieve better sleep:
Diet
It’s best to avoid spicy, sugary, and greasy foods in general, but especially before bed since they can cause heartburn and restlessness. Caffeine and alcohol can have a similar effect, especially when consumed in the evening.
Routine
Set a routine that you follow each night, and get up at the same time each morning. If need be, you can work up to this, for example, by retiring 15 minutes earlier each night until you reach a bedtime that will allow for a full night’s sleep (typically about 8 hours).
Exercise
Performing sleep inducing exercises can help relieve stress and restlessness. Yoga or any aerobic exercise is especially good for sleep, preferably when performed earlier in the day.
Gadgets
The blue light that cell phones, computers, and tablets emit suppresses naturally occurring melatonin, the hormone responsible for regulating sleep. It’s best to eliminate gadget use in bed and limit it at least one hour prior to your bedtime. iPhones have a night shift option that you can pre-set to automatically dim your phone during a specified time frame. You can also purchase special blue blocker glasses that offer protection from the effects of the blue light.
Essential Oils
Lavender and chamomile are wonderful for supporting restful sleep. Mix 1 cup of purified water and 4–5 drops of your essential oil of choice in a spray bottle. Mist around your bedroom before going to sleep. You can also add a couple of drops of the oil to a diffuser or apply some directly to the bottoms of your feet (most easily absorbed there). Be sure to choose essential oils that have been responsibly sourced and properly distilled. Reach out to me if you need help.
A warm drink before bed is yet another way to get the body and mind in a relaxed state. Try these soothing beverages before you hit the pillow:
Banana Peel Tea
Ingredients
- 1/2 organic banana, including the peel
- 1 cup purified water
- Optional: Dash of cinnamon
Instructions
- In a small pot, combine water and banana. Bring to a boil. Simmer 10-20 minutes
- Add cinnamon if desired
- Strain and enjoy
Turmeric Golden Milk is another wonderful sleepy time option. It also helps to balance blood sugar and reduce inflammation.
Turmeric Golden Milk
Step 1 – Make a paste
Ingredients:
- 1/4 cup turmeric powder
- 1/2 teaspoon organic ground pepper (preferably freshly ground)
- 1/2 cup purified water
Place all ingredients in a small saucepan on medium heat and stir continually until it turns into a paste. Remove from heat and let it cool. Store in a jar in the fridge for a few days.
Note: Black pepper significantly enhances the absorbability of the turmeric so make sure you include it. Chemistry my friends!
Step 2 – Golden Milk
Ingredients:
- 1 cup of your favorite non-dairy milk (I prefer almond, hemp or coconut)
- 1 teaspoon coconut oil
- 1/4 to 1/2 teaspoon turmeric paste
Sweetener of your choice, i.e. stevia, maple syrup, date paste (to taste)
Place all ingredients in a small saucepan on medium heat, stirring constantly, taking care to prevent it from boiling. Turn off heat, stir in sweetener and enjoy.
If convenience is your thing, Gaia Herbs makes a delicious premixed Golden Milk blend of turmeric, dates and herbs. You can get some here.
Chamomile Tea – No recipe required. Simple and relaxing
Pleasant dreams.
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Click here to learn more and buy your copy.
"Madeline, the food you prepared was eye-opening. That granola
is truly alive! As I munched it during my drive to Oregon, it tingled with energy.
It's like a healthy version of caffeine. Truly amazing. Thanks for that new
understanding."
— Charley Thweatt
Musician
Workshop Leader
www.musicangel.com
"I have had the privilege of being Madeline Eyer's chiropractor
for the past several years. I have always enjoyed her passion for spiritual growth
and natural health. Her interest in raw food has not only developed into some very
tasty and nutritious dishes, but also objective physiological changes. Since Madeline
has been incorporating a raw food regime into her life, I have noticed significant
increases in flexibility and suppleness of her musculature and joint range of motion.
Simply put, her tissues feel younger. I would highly recommend anyone to take her
raw foods classes so that they too can experience the health benefits that I have
seen in her and other patients on a raw food diet."
— Eric Klos,
DC, CCN, DANLA
Kirkland, WA
Moss Bay Health Center
