The Best Sleep just waiting for you…

Do you find it difficult to fall asleep at night? Honestly, you are not alone, according to NPR over 60 million people in America suffer the same plight. 

There are many side effects of sleepless nights which you probably are aware of.  Mood swings, memory and focus, blood pressure, energy, blood sugar levels, a compromised Immune system, or perhaps weight control.  But don’t worry I am here to give you some simple ways to catch those precious z’s, without using prescription drugs because as you know there are a lot of side effects from taking this type of medication for sleep. To get your best health benefits from sleep, research reveals that we should get 7-8 hours of slumber each night.

                                           

  1. Create Routines: Yes, routines are a very effective way to signal your brain that it is time to let go and get some sleep. Have a cup of calming tea before bed, like chamomile tea. Take a relaxing bath, soak for a period of time with some soothing essential oils, bath bombs with relaxing essential oils in them, or even take a nice hot shower. A period of meditation, yoga or simply reading a good book will help you greatly. Figure out what time you should turn off the lights so that you can get a good 7 to 8 hours sleep. Set this up as a routine so your body gets used to it and it will probably start waking up a bit earlier once you set up this routine. 
 2. Stay away from caffeine and alcohol prior to your bedtime, as studies have shown how these substances can decrease the body’s natural melatonin. Try water, or an herbal tea without caffeine. 
 
3. Don’t spend time on your phone, computer, or any electronics 30 minutes to 1 hour prior to bedtime. As the blue lights used with these electronics negates the effects of melatonin that your body naturally releases.
 
4. Melatonin is a natural hormone that helps to regulate the body’s sleep cycle. And it is one of the most popular non-prescription aids for sleeping on the market today. In addition Magnesium is an important mineral that may help improve sleep. This mineral helps one to unwind. The best magnesium for sleep includes chelated magnesium glycinate and magnesium taurate. Chelated magnesium is easily absorbed by the body, making it one of the most bioavailable forms of magnesium available. 
 
5. Re-evaluate your Sleep Environment. Is your mattress firm enough? Does it give your back the right support or your muscles so that you don’t wake up in the middle of the night with pain in one area or another. Is your room dark enough? Do you have lighting coming from a clock or some other gadget that might disturb your sleep patterns? Perhaps you might like to use a sleep mask to cover your eyes, so not to let any disturbing light in. Or maybe even you could use ear plugs to negate any random noise in your environment. 
 
6. Essential Oils are a great aid to sleepless nights. Oils like Lavender, cedarwood or vetiver can be very relaxing prior to sleep. Nothing like a nice foot rub before bedtime. Or try diffusing one of these calming oils.
 
7. Stress can cause sleepless nights. Worry over relationships, work, money all add up to create stress and difficulty getting to sleep. Make sure you take time to communicate your fears and difficulties with your family or intimate or friends. Entering into relationship about such matters helps to relieves stress and also you can create new patterns and make agreements.
General stress can be released through some selfcare and time for yourself. Give yourself the excuse for a massage, bubble bath, facial, walks along the ocean. Sleep aids one to release stress too.

 8. A good exercise routine can also greatly maximize your sleep. Exercise and aerobics help us because we put out a lot of energy with this activity. And this exertion of energy helps us to sleep at the end of the day. Make sure you exercise during the day and not just before bed as you can get revved up. Exercise is also an excellent way to release stress. And to help with memory issues. And weight gain. So, a good exercise routine is a win-win situation all around.

Well some great tips here now let’s get ready for a good night’s sleep!
                                     

6 Things you can do to Alleviate Stress and Tension

Stress is something that we come into contact with daily in one way or another. Understanding how we can control our stress levels is essential to living our best life.
Stress plays such an important role in the health of our body. If we stay in a prolonged flight or fight pattern, then you will probably see manly of our body systems affected.
What is going on in the world today are stresses that we can’t really control, like fires, Evacuation Orders, Heavy smoke. The pandemic has taken a toll with many families facing unknowns with work, living circumstances, school and health care.
If the stress is something that we can control and change through a conversation, or rescheduling a meeting or making a new plan then it is possible for us to control and handle this to some degree. But if the stress is out of our control we find that another layer of anxiety arises.
In both cases we react the same way to stress. We get scared and withdraw. And depending on our personalities we respond differently. But it seems to always to manifest with either fear, sorrow or anger. These emotions can play havoc within our body and cause health issues. It will serve you greatly to notice how you are feeling and release the emotion while supporting yourself with a positive affirmation.

Here are 6 ways that you can support your body while undergoing stressful times.


1.    Rest and Sleep: Improving your sleep is the #1 thing you can do to recharge and reboot. Magnesium before bedtime helps you sleep. Using essential oils like Lavender, Cedarwood, Vetiver or Peace and Calming before bed will help your body relax and help to release random thoughts and anxieties. Because essential oils as we breathe them in go directly into the Limbic system which has a very strong connection to our emotions and our brain input.

Choose the oils you want to use and keep them by your bedside.
30 minutes before you go to bed place 4-6 drops of your oil for the evening into your diffuser. You can also apply the oils on the bottoms of your feet with a carrier oil. Give yourself a nice massage and LOVE. Or you can massage the oils on the back of your neck or chest.
2.    Meditation or Prayer
This will center you and help to you feel what is really important in your life. And allow you to release and let go of the mind forms and difficulties that may be arising in your life. So that you can infuse your being with more depth and fullness.
3.    Yoga and Breathing Exercises
    Yoga is used in many cultures today. It gives you strength, flexibility, and mind-body awareness. And yoga can reduce tension, anxiety, depression, anger, and hostility. It is very relaxing. Yoga is also coupled with breath exercises which helps tremendously to calm the mind and release tension in the body.
    Deep Breathing is very effective in managing your stress. Here is one deep breathing exercise. From: WebMD.com Very simple but effective. Imagine a spot just below your navel. Breathe into that spot and fill your abdomen with air. Let the air fill you from the abdomen up, and then let it out, like you're deflating a balloon. With every long, slow breath out, you should feel more relaxed. There are other deep breathing exercises that you can find online, but I have always taken my index finger, hold one nostril while breathing in and out of the opposite nostril. A very long, slow and deep breathe all the way down to my abdomen. Then move my index finger to the other nostril and repeat. If you can devote 5 or 10 minutes to this type of breathing exercise you will see immediately your body relaxing and much more peaceful.
4.    Physical Exercise, Dancing, Walking in Nature
All these practices will move your energy and allow oxygen to move into your body and brain, thus releasing stress. Exercise also releases endorphins which are the Happy Hormones.
5.    Feed your body with Essential Vitamins to naturally boost immunity and stress management
    Increase Magnesium Intake-- Magnesium is a calming mineral that helps our brains cope with fear, anxiety, and nervousness. It can get depleted easily throughout the day during times of stress or anxiety. So very important to replenish our bodies magnesium levels throughout the day.
    Multi vitamins: A, D, E, K, B, all support the immune system and help with stress management.
    Probiotics: to help keep you regular. Gut health is directly connected to the immune system and brain health! Probiotics assist in keeping the gut flora happy. Probiotics also are very beneficial for our overall health and digestion.
    Digestive Enzymes: Stress can take a toll on our digestion.Without proper enzymes our bodies have a difficult time absorbing the nutrients and making use of the foods that we eat.
    CBD: my favorite is from Nature’s Ultra and it’s THC-free (non-addictive). Ask me how you can get a discount!
6.    Healthy Snacks and this includes Hydration!
When life is stressful we want to eat to get rid of the anxiety and at the same time we also need fuel to supply our bodies with good nutrients to handle the stress. So, make sure you have some healthy snacks to cover the cravings that will probably be coming up for you. And also eat a balanced diet that will help you ground and give you energy and nutrients. Here are a couple of snack suggestions to use. And remember that healthy snacks will also stabilize your blood sugar. Trail Mix with a variety of seeds, nuts, dried fruit (raisins, goji berries…) chocolate nibs, whatever appeals to you. Also, pretzels or crackers of your choice. Protein/granola bars, jerky sticks, fruit leather. Hummus or guacamole with tortilla chips or veggies. Nut butters to be used with your crackers. Antioxidant fruit juice packets.
    Hydration: Dehydration can cause stress and if you are stressed you will also find yourself dehydrated. So it is very important to keep yourself hydrated. Here is how you can calculate your ideal water intake for the day (24/hr cycle).
Your Weight in Pounds divided by 2 = Your minimum water intake in Ounces.
    To make your water intake more interesting you can add a drop or two of an essential oil. This will also help to oxygenate your water. I like to use Lemon, Orange, Peppermint, or Fennel oil. These make your water delicious and easier to enjoy. Or squeeze ½ of a lemon or lime into your water.

 
Laugh, Sing, Listen to Music

What is Beauty?

Beauty is a combination of inner beauty (personality, grace, charm, kindness, intelligence) and outside beauty (mostly physical factors such as health, youthfulness, and complexion). It is hard to find anyone with a perfect symmetry these days and in fact symmetry is not an essential element of beauty. Rather a Beautiful face is displayed in our health and vitality.  Beauty is the Light coming from one's eyes, and the smile that radiates from their face, and the feeling of Love that brightens your Life. 

Beauty Inside and Out
  • Our whole lifestyle impacts our skin
  • Skin is the largest organ of the human body
  • Problems with our skin may be a reflection of problems with different body systems. But a good place to start is in the gut. A good cleanse will begin to clean your body and is always helpful . You can see by this photo of Face Mapping that blemishes to different areas of your face correspond to different Body Systems. So if you have a blemish in a specific area look to see what organ it relates to and then address that area of the body.

Self Care for us during an Epidemic

First of all let's look at what self-care means. The practice of taking an active role in protecting one's own well-being and happiness, in particular during periods of stress. This has been a time of stress for most people and anxiety. The fear of the unknown and how to protect ourselves and our loved one from this virus that is surfacing right now seems to be part of our background noise, that permeates the culture. Self care allows us to be strong and then we can also serve our immediate families too. So self care will positively make a difference for the well being of our physical, mental, emotional and spiritual levels. We need to set goals and choose things that we feel will strengthen us. It varies from person to person. But will have positive effects on each person. It can be very simple something that you will do each morning and evening. 

So let's take a few minutes to consider how this might look for you.

Morning Routine:
Instead of starting out your day stressed or restless from a sleepless night, you might want to begin your day with a period of Contemplation, either in the form of meditation and or prayer, recitations, spiritual study. These types of activities help released stress and realign ourselves to Happiness and letting go of concerns. Deep breathing or pranayama which is a Sanskrit word used to describe yoga breathing exercises. This is also an excellent form of breathe work that serves to release stress. it improves our mental clarity  and benefits our health.

A nice long shower is always relaxing and cleansing and helps to release stress. Take time to create an herbal shower with Essential oils. Choose oils that bring happy thoughts so that you can start your day with positive energy. A nice bath gel infused with essential oils transforms your shower. Here are a few to choose from. Lavender,  Rose, Peppermint, Eucalyptus, Rosemary, Jasmine.

If you have a beard or enjoy using essential oil infused face care products check this out. The Shutran Line is a fragrance that men just love and so too women. It is relaxing soothing and alluring. You can't go wrong with this. 

Make sure you include time for exercise, yoga, Tai Chi, BaGua, Dance as physical exercise gives you the opportunity to move  your energy and balance your Chi. It is restoring and enlivening and also extremely good for your health altogether. Weight lifting tones your body and greatly releases stress. Kettle Bells are another way to strengthen your body and release stress. And walking in nature regenerates one's Spirit. 

Diffusing essential oils in a cold air diffuser has the ability to transform your environment with many healing benefits. It also has a positive effect on our emotions. As we breath in the oils because the molecular structure of the oils are so tiny they can easily move through the limbic system and have many beneficial effects to our emotions and the health of our whole body. 

Ningxia Red is a superior anti-oxidant juice that supports all the body systems. 2- 4 oz. a day makes a huge difference in your well being. 

Add a daily shot of NingXia Red® to your diet to enjoy the benefits of this powerful, whole-body supplement. This sweet and tangy drink’s formula includes wolfberry, which is touted for its health benefits. Also featuring plum, aronia, cherry, blueberry, and pomegranate juices and extracts, Young Living’s NingXia Red is packed with superfoods to support overall wellness.

In addition to these antioxidant ingredients, NingXia Red’s formula includes pure vanilla extract and Lemon, Orange, Yuzu, and Tangerine essential oils for a great-tasting, healthy treat.*


At the end of your day don't forget your Spa Special, a Hot Bath, if you are a lover of baths. this is the perfect time to include essential oils and also to diffuse your favorite oils to relax and unwind. 


And if you prefer a Foot Bath try this recipe.

And a simple facial scrub will give your skin added nutrients and rejuvenate your face.

Here are a few ideas for face masks that you can also try. 

This Winter Hydration Mask is from Lindsey Elmore. 


So you see we have lots of tips that you can use for a bit of Self Care and relaxation that will reduce stress and therefore make a positive affect on your well being. 

C Vitamins that actually absorb!

I've been increasing my intake of Vitamin C this season for several reasons. One of which is stress, and stress plays a major role to many of our body systems. Liver, Digestive system, Muscles, Blood Pressure, Immune System are all affected by chronic stress and how can we release chronic stress. Well, most people do not know that vitamin C can actually help us release stress. A healthy body is better able to handle stress when it points its head our way. And we can create avenues that will help to release stress such as,  meditation, yoga, journaling,  creating schedules that support a calm in our lives. This could be anything from a TO Do List, that  includes picking the kids up from school, visit to Grandma, Calling old friends and family, stay connected to those you love,  gardening, massage, Spa Time. Or if you are traveling have a friend feed your cat, so you don't have to worry about your furry loved ones. It takes a little preparation and to set aside to nurture yourself but in the long run Stress will not be such a strangling energy in your life. 

Taking Vitamin C will also serve your Immune system and all the other body systems that I mentioned previously. Vitamins are essential oi our lives these days and  you want to be taking a high quality vitamin. I love the ones that I use because they also are infused with  therapeutic essential oils which makes the nutrients more bioavailable!
Super C combines pure Orange essential oil with a proprietary blend of camu camu, acerola, cherry, and rose hips fruit powder to create a powerful immune-supporting supplement. Together, these premium ingredients deliver desirable polyphenols, carotenoids, and optimal amounts of vitamin C in a convenient chewable tablet.




 
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