Website Tracking

Wednesday, August 17, 2016

The Benefits of Red Raspberry Leaf for Women Health

Read on here to learn about some of the most important constituents of red raspberry leaf, the benefits of red raspberry leaf for women health and a simple recipe to prepare your own red raspberry leaf tea.

Like blueberries, red raspberries grow wild up the north woods. I have many fond memories seeking out berry patches and eagerly plucking the little red gems off the plant.

Unlike blueberries, I would never collect the raspberries, but pop them in my mouth right then and there. It wasn’t until I was much older that I would learn that there was more to the plant than just the delicious fruit!

What are the benefits of Red Raspberry Leaf?

Red raspberry leaf is known for easing the pain of menstrual cramps, but it can also help digestive woes as well as support heart health.

Red raspberry leaf has also traditionally been used by pregnant women, as well as post-partum, the thought process being that it can ease labour by helping with pain as well as quickening the process, and “toning” the uterus.

There’s quite a bit of mixed research on this, however, anecdotal evidence is extremely strong when it comes to its efficacy and I know of quite a few women who swear by it.

Red raspberry leaves are rich in magnesium, calcium, potassium, and iron, as well as zinc and phosphorus. The leaves also contain a plethora of b-vitamins (B1-thiamine, B2-riboflavin, B3-niacin, B5-pantothenic acid, B6-pyridoxine, and B9-folate) as well as vitamin C.

Magnesium and potassium are both macro-minerals, which the body needs in larger amounts to support proper functioning. Iron is a trace mineral - still important, of course, but we don’t need as much of it as macro-minerals.

Below the recipe is a simplified and brief explanation for some of the most important constituents of red raspberry leaf, and the benefits of red raspberry leaf for women health.

*If you decide to consume red raspberry leaf during pregnancy, it is recommended that you wait until your third trimester. Start with 1 cup daily and over the course of several weeks move up to 3 cups daily.

Should you wish to start consuming it sooner, check with a holistic health care provider or your doctor for details.*

You will need…

-2-3 teaspoons of dried red raspberry leaf OR 2-3 tablespoons fresh
-Water
-Your favourite mug
-Honey or lemon (optional)

Directions

Bring water to a boil and place your leaves in a strainer or tea ball in your mug. Fill the mug with fresh, boiling water and cover, letting it steep, for 6-8 minutes. Remove the leaves, add honey or lemon to taste, and enjoy!

The Nitty-Gritty on Red Raspberry Leaf & Why It is Good for You

Magnesium: Magnesium is a co-factor over 300 enzyme reactions in the body. Needless to say-it’s kind of important.

It regulates

- Protein synthesis, which is one of the most fundamental biological processes,
- Muscle and nerve function which includes nerve impulse, muscle contraction, and normal heart rhythm,
- Blood glucose,
- Blood pressure, and
- Energy production

It aids structural development of bone, and plays a role in the synthesis (basically, production) of DNA and RNA.

If you need a little reminder, DNA (deoxyribonucleic acid) is a self-replicating material present in just about every living thing. It is the carrier of genetic information.

RNA (ribonucleic acid) is present in all living cells, and essentially carries instructions for DNA regarding the synthesis of proteins. There’s really no simple way to sum up that process…but it’s important!

Potassium: Potassium plays a large role in smooth muscle function. Smooth muscle is the kind in your intestines, heart, etc. as opposed to skeletal muscle.

Skeletal muscle you think about contracting- like when you flex your bicep. Smooth muscle is subconscious - you don’t think about making your heart beat, or your intestines contract to push food through.

Potassium conducts electricity, along with calcium and magnesium, which regulates the impulses to move these muscles.

Calcium: Much like the other vital minerals, the body cannot produce calcium on its own - which is why it is so important to consume enough of it from healthy outside sources

Roughly 99% of the calcium in our bodies is concentrated in our bones and teeth, but it also helps nerves fire, blood to clot, and works with potassium and magnesium to contract muscles.

It is, in fact, so vital to muscle function that your body will draw it from your very bones if you do not ingest enough.


Iron: Iron is a mineral that has several roles in the body, the biggest one being the creation of healthy oxygen-carrying red blood cells.

Roughly two-thirds of the bodies iron is found in the protein haemoglobin, which is responsible for carrying oxygen from our lungs to other parts of the body.

Anaemia is when you don’t have enough haemoglobin, and is usually when people start taking iron supplements. Exhaustion, a racing heart, restless legs, shortness of breath - all of these are common signs of anaemia. Women are at the highest risk.

Zinc/Phosphorus: Zinc is a vital part of the immune system, and also ties into the creation of proteins and DNA.

Phosphorus, after calcium, is the most abundant mineral in the human body, with 85% of it being located in the bones and teeth. It works closely with calcium to build strong bones and teeth.

B/C Vitamins: In short, B complex vitamins do a variety of jobs, often times working together. They convert nutrients to energy, maintain skin and hair health, regulate stress hormones, and boost HDL cholesterol (the “good” cholesterol.)

Vitamin C helps the body form and maintains some of its vital components, including blood vessels, skin, connective tissue, and bones.

When you take a look at the breakdown of the leaves, it’s not hard to see why they would be helpful for heart health, muscles, or even strengthening the uterus.

There is no magic “super herb” out there, but red raspberry leaf tea is a great herbal tea to add to your daily routine to keep everything running smoothly.

You can also watch this Video HERE to learn about the benefits of red raspberry leaf tea for women health.

By Claire Goodall (a bee-obsessed natural-convert from Minnesota) who is a holistic health lover. She is the author of Everyday Roots Book.

It's a Book that she creates to help you replace the toxic products and medications in your home with healthier, all-natural alternatives.

It contains 215+ effective home remedies and covers everything you will need to protect your family and save money every month.

For more details about her book, take a look at the Everyday Roots Book.



Friday, August 12, 2016

Here are 3 Simple Remedies to Relieve Nose Congestion

A stuffy nose can be very frustrating, where you can’t even get some relief by blowing it. Luckily, you can now do something about it by trying these 3 simple remedies to relieve nose congestion.

As I type these words I am sniffling and snuffling thanks to a very stuffy nose. It’s the frustrating kind, where you can’t even get some relief by blowing it.

This is because the worst kind of stuffiness comes not from an excess of mucous, but from inflamed and irritated tissue in the sinuses and nasal passages. The mucous, well, that’s just the cherry on the sundae.  

When fighting off a cold or the flu, these tissues and the blood vessels inside them become swollen from excess fluid. Other things, such as allergies or irritants like smoke, can also cause that dreadful stuffy feeling.

Luckily, home remedies for a stuffy nose are some of the easiest and least involved as they come. These do overlap with some remedies for the cold, as is to be expected since a stuffy nose is the trademark symptom of those pesky viruses.

Remedies to Relieve Nose Congestion #
1- Take a Hot Shower

Yes, I have used this on the cold and flu remedy posts, and no, it’s not cheating, because it really is one of the best ways to relieve stuffiness.

The steam from the shower is almost guaranteed to relieve the irritation and inflammation (temporarily, unfortunately, but still) and, if your stuffy nose comes with an excess of mucous, the steam will thin the secretions and help them drain.

You can also do a bowl of steaming water with some essential oils added for an extra kick, and a towel over your head, but a shower is a little less involved.

You will need…

-A shower with hot water
-A towel

Directions

Get the water as hot as you can stand it and stay in there for at least fifteen minutes. Make sure the bathroom door is closed, and shove a towel under the door to keep that precious steam in.

Remedies to Relieve Nose Congestion #2 - Make Your Own Saline Drops

Saline drops (just water with salt added) are a tried and true remedy for a stuffy nose. Remember how the worst kind of stuffiness (that doesn’t improve when you blow your nose) is, in large part, excess fluids in the tissue that lines the sinuses and nasal passages that causes the tissue to swell, which makes it uncomfortable and hard to breathe.

A saline solution is a powerful remedy because it uses the power of osmosis. Put very simply, when there is a higher concentration of salt outside the cells in the tissue, water will pass out of the tissue to balance things out again.

When you draw fluid out of the tissue the swelling decreases, and your breathing opens up. In addition to this, the fluid can loosen up trapped mucous and help flush irritants and germs out of your body.

This solution is hypertonic-it has a higher concentration of salt than the body, which draws the water out-as opposed to isotonic, which is balanced to match the bodies levels.

Do not use a hypertonic solution on children under the age of 5.

There is also baking soda added (optional) to help lessen the potential for the drops to sting if you have a sore nose.

You will need…

-1 teaspoon of sea salt (not table salt, or any kind with iodine!)
-1/2 teaspoon of baking soda (optional)
-8 ounce (1 cup) of water that is either purified or has been boiled
-A sterile glass jar
-A dropper

Directions

If you are using tap water, boil it first to get rid of any impurities. If you are using purified/distilled bottled water, heat it in the microwave until it is fairly warm - it needs to be a higher temperature to dissolve the salt.

Add the salt and the baking soda to your jar, and then add the water (if you boiled it, make sure it’s cooled some! Put the lid on and give it a good shake. Shake before every use.

To use, make sure your dropper is clean and sterile, and blow as much mucous out of your nose as possible just beforehand. Lie on your back with your head hanging off the side of the bed (to prevent it from running out or straight down your throat) and put the tip of the dropper just past the inside of the nostril, taking care not to smear it all around inside your nose.

Use 1-3 drops per nostril. It may sting the first few times. Stay in the same position for 5-10 minutes to allow the solution to flow into the nasal passages. Wait a few minutes and then blow your nose.

You can repeat this process up to 3 times a day during the duration of your cold. It is not for extended use for allergy season or to help with (an isotonic solution should be made for that.)

I think it is more pleasant-and effective - to warm the solution slightly before using it. Store at room temperature up to a week, and then make a new batch.

If you prefer a spray to drops, get a container made specifically for administering a nasal spray, and follow the instructions on how to use it.

Remedies to Relieve Nose Congestion #3 - Make a Spicy Decongestant

Last but not least, few things beat the power of a good homemade spicy decongestant. This recipe is one that I cherish, made with the faithful ingredients of cayenne pepper, apple cider vinegar, lemon juice, honey, and ginger.

Some people like the taste (I personally do) and some don’t, but whichever camp you’re in you’ll love it for the relief that it brings you when it feels like nothing else can!

You will need the following ingredients

- ½ teaspoon of cayenne pepper
- ½ teaspoon of powdered ginger
- 3 tablespoons of all natural organic honey
- 1/4 cup of lemon juice
- 1/4 cup of apple cider vinegar

Why the ingredients? 

Cayenne pepper, honey, and ginger are all natural expectorants, meaning they help loosen phlegm or mucous from the lungs, making it easier to rid yourself of it and therefore relieving pressure and making you more comfortable.

Cayenne also works as a decongestant, thanks to the natural chemical capsaicin, which helps relieve swelling and inflammation that is narrowing nasal passages.

Apple cider vinegar is thought to help thin out mucous being secreted, making it easier to drain the congestion.

Lemon juice is also thought to help with congestion, although the exact scientific reason isn’t known, and makes the whole thing go down a little easier.

Directions

Pour ¼ cup of lemon juice and ¼ cup of apple cider vinegar in pot and bring to a gentle simmer. Stir in 2-3 tablespoons of raw organic honey and ¼-½ teaspoon of cayenne pepper and powdered ginger each (the latter amount makes it quite strong.)

Next, you store it in a jar in a cool, dark, place indefinitely. Adults take 1-2 tablespoons daily as needed. Shake well before using, as the powder doesn’t dissolve in the most pristine way. I find it pleasant sometimes to warm the mixture before taking it.

You can also watch this Video HERE to learn about other remedies to relieve nose congestion.

By Claire Goodall (a bee-obsessed natural-convert from Minnesota) who is a holistic health lover. She is the author of Everyday Roots Book.

It's a Book that she creates to help you replace the toxic products and medications in your home with healthier, all-natural alternatives.

It contains 215+ effective home remedies and covers everything you will need to protect your family and save money every month.

For more details about her book, take a look at the Everyday Roots Book.



Thursday, August 11, 2016

5 Home Remedies for Mosquito Bites Revealed Here

Ever get the feeling that you’re getting singled out when you go camping? If you do, here are 5 home remedies for mosquito bites you can use.

Female mosquitos are attracted to us, and other animals, for our blood. They take about 3 milligrams per bite, and use the iron and proteins in it to develop their eggs.

The mosquito doesn’t actually “bite” of course. She pokes around with her proboscis (a long, needle like mouth part) and finds a blood vessel close to the skin. She then punctures the skin with her proboscis, and sucks out the blood.

The irritation that comes after the mosquito bite is the result of the mosquito’s saliva, which acts as an anti-coagulant that keeps the blood flowing while she’s feeding.

The human body reacts to the foreign saliva by releasing histamines, organic compounds that (put very simply) regulate inflammation.  The itchy swollen red bump (called a wheal) that raises up becomes a bullseye target for your itching and scratching.

Home Remedies for Mosquito Bites #1 - Apple Cider Vinegar

A dab of apple cider vinegar may help with inflammation and itching-especially the itching. I couldn’t tell you exactly why it works, but it does. It’s just one of those things.

If you’ve scratched at the bite and it’s open, this will sting. Sometimes even that is preferable to the infuriating itch you’re feeling though! **

You will need…

-Apple cider vinegar
-Cotton balls

Directions

Soak a cotton ball in the ACV and squeeze out the excess so it’s not dripping all over the place. Press over the bug bite for 5 seconds or so. Repeat if needed (which it probably will be.)

Home Remedies for Mosquito Bites #2 - Ice It

When it starts to really drive you nuts, break out the ice. The coolness reduces the hot, uncomfortable inflammation, and numbs the area enough to drive away the sensation of itching for the time being.

It can get a little messy, but I prefer to place an ice cube directly on the bite, versus putting some in a plastic bag and holding it on.

You will need…

-Ice

Directions

Hold the ice on the bite until the ice cube melts-or at least until it’s halfway melted. It’s really not an exact science.

Home Remedies for Mosquito Bites #3 - Cucumber It

The same as icing it - only with a cucumber instead of ice! And with less mess. It’s not *as* effective, in my personal experience, but other people experience the opposite-where the cucumber is more effective than the ice. It’s a matter of trial and error, as everybody is going to respond differently.

Cucumbers do have an anti-inflammatory constituent known as fisetin, which has been shown to inhibit several inflammatory causing cytokines. Cytokines are basically a broad and generalized group of proteins that signal cells to act a certain way.

I would think you’d have to ingest the cucumber to get these benefits, but if your bites are terrible and you’re desperate for relief, feel free to see if it helps with the itching.

You will need…

-Cucumber

Directions

Slice up a cucumber and store the slices in the refrigerator. When you need it, hold the slice over the bite until the itching stops. It’s cool, soothing, and unlike the ice the cucumber won’t melt against your skin (and if it does you have bigger worries than a mosquito bite) so simply hold it there until you get relief.

Home Remedies for Mosquito Bites #4 - Peppermint Toothpaste

This one is good if you’re REALLY in a pinch. Apply some (organic) peppermint toothpaste to the affected area. It can help take the bite (pun totally intended) out of the itchiness.

The menthol in the peppermint will create a cooling sensation that can bring you some measure of relief until a more formal (for lack of a better word) remedy becomes available.

You will need…

-Organic peppermint toothpaste

Directions

Dab a small amount of toothpaste over the bite and spread it in a thin layer. Before reapplying, rinse the old stuff off first.

Home Remedies for Mosquito Bites #5 - Got Lemons?

You should. I am NEVER with lemons on hand- especially if I know I am going to be getting eaten alive by mosquitos. Honestly, I think the sting, or potential to sting, is what takes away some of the discomfort, as odd as that sounds. It may also help prevent bacteria from entering or irritating the area if you’ve scratched it open.

You will need…

-A lemon OR lemon juice, if you don’t have the fresh fruit on hand.

Directions

Cut a slice of lemon, then wrap the rest of the fruit and stick it in the fridge for a later use. Rinse the bite with cool water, pat dry, and then squeeze a few drop of lemon juice out directly onto the bite. Alternatively squeeze it into a bowl, then use a cotton ball (or your clean fingers) and dab it on.

You can also watch this Video HERE to learn about other home remedies for mosquito bites.

Do They Love You More?

Ever get the feeling that you’re getting singled out when you go camping? Like all of your friends are untouched by mosquitos, and you must have sweet blood because you’re getting eaten alive? It turns out, it may not all be in your head.

Studies have shown that mosquitos will land on folks with blood type O nearly twice as often as people with blood type A. Based on other genes, about 85% of people secrete a chemical signal through their skin that tells what blood type you have. Mosquitos seem to favor them, versus the 15% who kept their blood type “secret.”

So, the world is a wildly unfair place, and mosquitos might just like you more than everyone else on your camping trip.

By Claire Goodall (a bee-obsessed natural-convert from Minnesota) who is a holistic health lover. She is the author of Everyday Roots Book.

It's a Book that she creates to help you replace the toxic products and medications in your home with healthier, all-natural alternatives.

It contains 215+ effective home remedies and covers everything you will need to protect your family and save money every month.

For more details about her book, take a look at the Everyday Roots Book.



Wednesday, August 10, 2016

12 Ways to Stop Snoring and Treat Sleep Apnea

Regular snoring results in poor sleep for the snorer, and poor sleep for whoever shares the bed, room, or in extreme cases, the people next door. Read on here to learn about the 12 ways to stop snoring.

Snoring is often depicted in a comedic way when in reality it is anything but, particularly when its regular, which results in poor sleep for the snorer, and poor sleep for whoever shares the bed, room, or in extreme cases, the people next door.

Snoring is caused by the relaxation of the muscles in your soft palate (roof of your mouth,) tongue, and throat. The tissues in your throat can get so relaxed that they partially block your airway and vibrate as air rushes past. The narrower it is for your airway, the more intense vibration, and the louder the snore.

A number of factors contribute to who snores and why, from your mouth anatomy to alcohol consumption, but home remedies can help without getting a pressurized mask or mouthpiece involved.

Stop Snoring #1 - Utilize a tennis ball

If you happen to be someone who sleeps mostly on their back, try putting a tennis ball in a shirt pocket of an old shirt and sewing it to the mid-back of your pyjama top (the top should be one that fits snuggly.)

When you roll over, the discomfort from the tennis ball forces you to roll back on your side, without waking you up. It sounds bizarre but if you can sleep through your partner elbowing you, a tennis ball shouldn’t be a problem.

You could also try strapping one on somehow-but that isn’t as practical, and won’t be terribly comfortable either.

You will need…

-1 tennis ball
-Shirt pocket of an old shirt
-Scissors
-Needle and thread

Directions

Cut the shirt pocket out of an old shirt, and thread your needle. Sew the pocket into the mid back region of your pyjama top. The top should be snug, so that the material doesn’t just shift the ball out of the way as you roll over.

Don’t worry if it’s not pretty-nobody is judging your seamstress skills here. Tuck the tennis ball in the pocket before you crawl in bed, and proceed to sleep per usual.

Note: If you have a dog that really, really, likes tennis balls…you’ve been warned.

Stop Snoring #2- Humidify, humidify, humidify

If you sleep in a room with dry air it is possible that it is contributing or causing you to snore. Dry air dries out our throat and nasal membranes and contributes to congestion. This makes its air movement restricted, and will set your tissues vibrating.

There are two ways to going about treating your snoring if this is the case – you can buy a humidifier, or move to an exceptionally exotic tropical location.

Stop Snoring #3 - If you’re overweight, lose weight

If you’re overweight it’s possible that it is causing your snoring, or making it worse. When you’re overweight you may have extra tissues in the throat contributing to the noise.

The more tissues that block your throat the more air is interrupted as it flows over, creating the vibrations that result in the sound of snoring.

Stop Snoring #4 - Raise the head of your bed

You can raise the head of your bed about 4 inches or so, which may help keep your tongue from falling back and blocking your throat, and may help open up your airways a little bit.

You will need…

-Sturdy blocks of wood, about 1-2 inches thick OR books

Directions

If you don’t have wood lying around that you can use, you can pick up some scrap lumber easily at some hardware stores. It should be flat, square, and about 1-2 inches thick.

Make sure it is wide enough to thoroughly cover the base of the foot you will be resting on it. Add these blocks 1 by 1 until you’ve reached about 4 inches.

If you’d prefer to use books instead, just pop some under the feet at the head of the bed. In both cases, but particularly with books because of their uneven size, make sure the bed it steady and doesn’t wobble.

Stop Snoring #5 - Keep up on housecleaning

As much fun as cleaning is, keeping up on making sure your living quarters are spick and span can pay off in the end. Allergens like pollen, dust, animal dander, and other unseen irritants can cause congestion and irritate your airways, both of which can contribute to snoring. Also make sure you’re changing your air filters on a regular basis.

Stop Snoring #6 - Try to pinpoint why you snore

Figuring out what’s making you snore means you can treat it with much more success than if you’re trying remedies in the dark (even though you will try them in the dark.)

Examine your lifestyle and diet-are you overweight? Do you drink alcohol before bedtime? Have your physician check - is the structure of your mouth the culprit? How you sleep when snoring may also indicate the problem. It has been speculated that-

Closed mouth snoring: If your mouth stays shut but you snore on, it may indicate a problem with your tongue/nasal passageways.

Snoring with your mouth wide open: It is probably the tissues in your throat that are causing you to snore with your mouth open. If your throat is partially obstructed, you’re apt to try to force in more air when you sleep-aka, snore.

Snoring on your back: Often at times on our back we breathe through our mouths, which can exacerbate snoring.

Snoring regardless of position: Possibly the sign of a more serious problem, such as sleep apnea - see your doctor if your snoring is loud enough to keep your partner awake or if you wake yourself up.

Stop Snoring #7 - Anti-snoring pills

Herbal pills are available that are aimed at reducing snoring. They’re made up of natural enzymes that target nasal congestion and work to reduce it, which in turn may reduce your snoring.

There isn’t a whole lot to back the claims, but it is something to look into if you’re feeling up to trying out some different treatment methods.

Stop Snoring #8 - Freshen up the humidifier

If dry air and congestion are making you snore, try adding various oils to the vaporizer or humidifier. Some, such as peppermint, can help open up airways and clear out your sinuses while you sleep.

You will need…

-a humidifier or vaporizer
-Several drops of peppermint OR eucalyptus oil

Directions

About 30 minutes before you crawl into bed, add 3-5 drops of peppermint or eucalyptus oil into your humidifier or vaporizer. If you wish to add more, do so after you try starting with less. You don’t want to create a scent that’s too overwhelming.

Stop Snoring #9 - Adjust your pillows

Elevating your head can help open up airways and make breathing easier-but if your head is too high, your airways can get constricted and that may cause you to snore.

If you have a pillow that is too thick, or you sleep on multiple pillows, try adjusting the height. Not too fluffy and not too flat is important when it comes to what you rest your head on.

Finding a pillow that keeps your head and neck in a proper position is worth taking the time to do to help you breathe right.

Stop Snoring #10 - Practice Pranayama

Pranayama is a type of yoga exercise dedicated to learning how to control your breathing. You master taking deep, slow, breaths and get the most out of the oxygen around you.

Pranayama aids in the delivery of blood to the brain and overall increases circulation. It is also an incredible technique for relaxation. It has been used to relieve various sleep disorders, including sleep apnea.

Look into some classes or practice at home to possibly reduce or eliminate your snoring. You will feel rested, rejuvenated, and energized as a result.

Stop Snoring #11 - Exercise your tongue and throat

Making the muscles in your tongue and throat stronger can help reduce snoring because it decreases the chance of them slipping limply backwards when you rest.

As we age we tend to snore more as well, because our tissues are losing strength and elasticity, which means they Fill up your airways more than they once did.

There are a number of different exercises you can try, many being adopted from speech pathologists or doctors who use them to help patients who have trouble swallowing.

You can watch this Video HERE  to learn about the face exercise to stop snoring

Ideas for exercises

-Try to protrude the lower jaw over the upper jaw with your teeth showing while you count slowly to ten. Repeat 5-10 times a day.

-Give your tongue a work out by saying this phrase at least 10-20 times before going to sleep “The lips, the teeth, the tip of the tongue.”

-Put your tongue out perfectly straight as far as you can. Move it left, then right, touching the corner of your lips but making sure it stays straight. Do this in front of a mirror twice a day.

Stop Snoring #12 - Avoid alcohol and sedatives

Don’t drink alcoholic beverages or use sedatives at least two hours before bedtime. Both alcohol and sedatives can relax your tissue in your throat, making it expand and block off the airways, which then results in snoring.

You can also watch this Video HERE  to learn how to stop snoring in 3 steps.

Snoring is a tricky condition because there really isn’t a “cure.” To naturally stop or lessen your snoring, lifestyle changes are the key.

Exercise, weight loss, managing allergies, and changing sleeping positions are the types of things that seem to really work for some people but, like any remedy, may not do anything for another person.

Try to figure out what’s causing your snoring so you can treat your snoring as effectively as possible.

By Claire Goodall (a bee-obsessed natural-convert from Minnesota) who is a holistic health lover. She is the author of Everyday Roots Book.

It's a Book that she creates to help you replace the toxic products and medications in your home with healthier, all-natural alternatives.

It contains 215+ effective home remedies and covers everything you will need to protect your family and save money every month.

For more details about her book, take a look at the Everyday Roots Book.



Friday, August 5, 2016

18 Natural Sleep Aids to Get Better Sleep

Technology, stress, energy drinks, stress, and readily prescribed medications can contribute to sleeplessness. If you are looking for solutions to your sleeping problems, read on here to learn about the 18 natural sleeping aids to get better sleep.

If there is one condition that has plagued me every day-or rather, every night-for years on end, it’s sleep. I was prescribed sleeping medication long-term (not a good idea) and suffered greatly for it.

If I was having trouble sleeping before, it was now impossible to achieve, unless I took my medication. The truth is, we lose touch with sleep more and more every day.

Technology, stress, energy drinks, stress, readily prescribed medications, and did I mention stress? All of those things contribute to sleeplessness, and I can almost guarantee everyone who reads this list will struggle with at least one of the above.


The science of sleep…

When you hear about serotonin, melatonin, 5-hydroxy L-Tryptophan (5-HTP), and tryptophan, they usually sound like they are totally different things you can try to utilize to help sleep. Really, they’re all quite related to one another. If it was a perfect world, this is what would happen when you go to sleep-

You need to consume tryptophan, and essential amino acid, to start the process, and you need to get it from an outside source. In a two- step process that tryptophan is converted to 5-HTP, which is then converted into serotonin.

The serotonin then converts to melatonin, which makes our body’s biological clock run smoothly and tell us when it is time to go to sleep and when it’s time to haul yourself out of your cozy bed.

It is the master clock, if you will, making us sleepy-or alert-at the proper times, because melatonin produced is released in higher amounts the darker it is, while the amount lessens with more light.

Since tryptophan is the only amino acid that can convert to serotonin, it is also the only one that can ultimately up your melatonin.

Get Better Sleep #1 - Drink Tart Cherry Juice

A ½ cup to a 1 cup of tart cherry juice is a tasty way to drift off to sleep, and is a natural sleep aid that I personally think really helps.

Tart cherry juice is a natural sleep aid because it’s full of tryptophan. Tryptophan is an essential amino acid that coverts to serotonin, which then coverts to melatonin.

Melatonin helps maintain our sleep and wake cycle by causing drowsiness and lowers body temperature, working with the central nervous system to sync our biological clock. Its production is inhibited by light, but released in low light/darkness.

Get Better Sleep #2 - Improve the Feng Shui

Feng shui is more than just decorating your space in a visually appealing way; it’s a full philosophy that instructs on how to arrange your room, furniture, office, etc. to maximize good energy flow throughout living spaces.

Here are a few tips for improving the Feng shui of your bedroom to help you get the most of a good night’s rest:

-Keep your bed easily accessible and approachable from all sides.
-Make the energy in the room fresh and help it flow by keeping the air pure, preferably with open windows. Also try to have several windows to allow in natural light.
-Have the bed positioned in such a way that you can see the door. Not being able to see the entrance to your bedroom can create a feeling of anxiety.
-Keep the room neat and clean with a balanced look and feel. Clutter and trash stresses you out and represents unfinished business, which can prevent you from really resting well in your room. On that note, it can also affect your sex life.

Get Better Sleep #3 – Valerian

Valerian is a hardy plant whose roots are used in a number of ways as a sedative and sleep aid. It is thought to work by increasing the amount of GABA (gamma aminobutryic acid) which helps regulate the action of nerve cells and has a calming effect.

Because of its calming effect, it is also extremely popular as a natural anxiety remedy - prescription anxiety medication also increase GABA, albeit much more than valerian. It’s easy to brew up a cup of tea, but if you find the odor too strong, it is also available in capsule form.

You will need…

-1 tsp of dried valerian root
-strainer or infusion device, such as a tea ball
-8 oz. fresh water to boil
-8 oz. fresh water, hot from the tap

Directions

Fill either the mug you wish to steep your tea in with the hot tap water to get it warmed up (warming it up like this can help keep your tea toasty for longer.)

Put 1 tsp of valerian root in your infusion device - if you are steeping the root loose, wait to do anything with it. Boil 8 oz. of water in your kettle, remove from heat, and empty your mug of the hot tap water.

Place your infusion device or the loose root in your mug, and pour the hot water over it. Cover and steep for 15 minutes. Uncover, remove device or strain, and get ready to enjoy a peaceful night. Add milk or honey if you’d like for flavor.

Get Better Sleep #4 - Get Acupuncture

Acupuncture is one of the main components in traditional Chinese medicine (TMC), and one of the oldest healing practices in the world.

It is thought that stimulating specific points corrects the balance of energy or the life force by opening up channels called meridians, which close off when stress inflames and contracts vessels.

The thin needles, upon insertion, open up these blocked channels and allow your brain to better understand that it’s time to go to sleep. It also signals the release of neuro-endocrine chemicals (like tryptophan/melatonin) to help you fall asleep and stay asleep.

Get Better Sleep #5 - Make Your Bedroom

Your bedroom is a place of rest. It is your retreat to restore your mind and body by sleeping. It is not a place to watch T.V., or a second office.

If you have them, the computer and T.V. have to go. They not only keep you awake, but they don’t give a sense of relaxation. They carry stress into your room, and stress does not help you sleep.

Get Better Sleep #6 - Stick to a Schedule, Establish a Ritual, and Keep a Diary

Humans are funny creatures of habit, and our bodies usually work quite well when something is done ritualistically. For example, exercising randomly every few days won’t do much, but exercising every day for 30 minutes will over time make a huge difference. The same thing goes for sleep.

Establish a calming ritual that you do every night before crawling in bed, and you will probably find it easier to transition from being awake to being sleep. The ritual is also a time to relax and let go of stress and thoughts that crowd your head and keep you up.

Some ideas include…

- Drinking a cup of warm tea a half an hour before bed
- Doing a series of gentle stretches
- Reading 1 chapter exactly of a book every night

Take a warm bath: There’s nothing quite like sinking into a warm tub to wash the stress of everyday life away and it also feels great to crawl into bed nice and clean. Add a few drops of your favorite essential oil (lavender is great) to get the soothing benefits of aromatherapy as well.

Sip something: Making up a nightly drink to help you fall asleep has the double benefits of the drink itself lulling you off to dreamland, and the ritual of drinking it which tells your brain and body “ok, it’s time to relax.” Doing something like reading while you drink your night time beverage adds a nice dimension to this habit.

Meditate: Take some time before you crawl in bed to meditate and clear your mind of cluttering thoughts. Thinking too much, as we all know, can keep you awake for hours as you churn over the same thoughts again and again.

Getting a good night’s rest is not just about your body - with how complex our thinking process is, our minds need just as much help (if not more) to get ready for bed.

Get Better Sleep #7 - Get More Melatonin

This chemical is oh-so-important to sleep, but our body needs outside sources to get it. While it can be taken as a natural supplement in pill form, here are some foods that will help boost production.

Cherries: Not too hard to guess since cherry juice was one of the first things listed, but they also contain tryptophan which is metabolized into serotonin and finally melatonin

Bananas: I remember before a solo I had to do in band class, my teacher told me to eat a banana 30 minutes beforehand, because they helped calm you down. I think it must have done something because my solo got an honorable mention, and I never do well performing under pressure.

Bananas contain tryptophan, and potassium and magnesium as well, which are muscle relaxants. Have one a half-an-hour before bed every night and up your magnesium levels while simultaneously relaxing your muscles.

Get Better Sleep #8 – Exercise

Exercise on a regular basis, and you will sleep better. Not only will you sleep better, but you’ll have more energy when you’re awake-and not just because you slept better, but because exercise has a weird way of helping us go to sleep and giving us more energy.

For this reason, don’t work out right before bed, or you’ll likely end up more awake.

Get Better Sleep #9 - Drink a Cup of Chamomile

Chamomile has long been a reliable remedy for helping people doze off. It relaxes your muscles, and is thought that, potentially, a substance called apigenin can bind to GABA receptors which affect the central nervous system and sleepiness.

Other studies have disagreed with apegign theory, and think other constituents in the chamomile are what act as a sedative. Either way, it’s tasty and it makes you tired. You can, of course, buy chamomile tea from the store, but I personally love it fresh as well.

You will need…

-A rounded ¼ cup of fresh chamomile flowers OR 2 rounded tablespoons of dry flowers
-Honey (optional)
-Milk (optional)
-Freshly squeezed lemon juice (optional)

Directions

There’s nothing quite as delightful as a cup of freshly brewed chamomile on a chilly night as you settle in for bed. If possible, try to use fresh flowers (German variety, preferably) but you can use dried as well if you cannot harvest fresh.

If you’re using fresh flowers, use only the flower heads and compost the stems. Place the flowers in a teapot, and in a separate pot bring 4 cups of cold water to a rolling boil. Pour the water in the pot over the flower in the tea pot. Let steep for 5-6 minutes and serve hot.

Do the same process for dried as for fresh, but use 2 rounded tablespoons of dried flowers. Add a little bit of honey and milk to taste. Squeeze in the juice of a freshly sliced lemon to taste as well.

Get Better Sleep #10 - Make a Lavender Sleep Sachet

Aromatherapy has a number of different uses, but is perhaps used most often for relaxing or creating a sense of drowsiness. Numerous studies have resulted in science giving a nod to the validity of aromatherapy.

People who were exposed to the scent of lavender in the trials experienced better moods, and one study followed brain activity with an EEG machine, which showed the subjects undergoing lavender aromatherapy did in fact show brainwaves suggesting drowsiness, while other scents increased alertness.

If you find yourself having a hard time drifting off at night, try making a lavender sleep sachet to stash under your pillow or on a bedside table to help you relax and drift off.

Get Better Sleep #11- Get Your Carbs

This may sound like a negative thing, but it’s not really. Tryptophan, in order to have any effect on sleepiness, needs to cross the blood-brain barrier.

The blood-brain barrier is a filtering mechanism of the capillaries that carry blood to our brain and spinal cord tissue, and blocks the passage of certain substances. This was proven by a study done more than 100 years ago, in which scientist’s injected blue dye into animal’s bloodstreams.

It was discovered that the tissues of the entire body except the brain and spinal cord turned blue, thus confirming the theory of the blood-brain barrier.

It is theorized that eating carbohydrates makes it easier for tryptophan to cross the barrier, since it has to compete with other amino acids to make it through.

The release of insulin in response to the carbs directs the other amino acids to muscle, leaving tryptophan a clearer passage into the cerebrospinal fluid.

You will need…

-A relatively small amount of carbs e.g. some cereal or a piece of bread

Directions

About 15 minutes before bedtime, have your snack to divert those large chain amino acids to the muscles and help tryptophan do its thing.

Get Better Sleep #12 - Magnificent Magnesium

Magnesium is one of the most vital minerals, and yet most of us are lacking it. You can thank increasingly poor diets for this one.

Magnesium plays a huge role in the functioning of GABA receptors, which is the primary neurotransmitter that calms your central nervous system, relaxes you, and can help prepare you for sleep.

GABA won’t necessarily make you drift off to sleep magically, but you can be pretty sure you’re going to have a hard time sleeping without it. While the best way to up magnesium is to eat a balanced diet, taking supplements can greatly help.

You will need…

-Magnesium supplement

Directions

Follow the
Directions
for dosing.

Get Better Sleep #13 - Utilize Lemon Balm

Lemon balm is one of those ancient herbs that people have turned to for centuries. Once thought to be an “herbal-cure all”, it was used to treat anything from asthma to snake bites. These days, it’s used primarily to lift mood and promote calmness and relaxation.

Since depression is often related to insomnia, probably because of a lack of serotonin, lemon balm can help you achieve sleep by promoting mental and physical health.

Several studies have confirmed its sedative effects, however it should be noted that too high of a dosage (1800 milligrams) actually increased anxiety. Here, it is made into a mild, uplifting, and relaxing tea.

You will need…

-2 tablespoons of dried lemon balm, or 8-10 tablespoons of fresh lemon balm
-2 teaspoons dried chamomile
-Honey to taste (optional)
-8 ounces of fresh water

Directions

Place the loose herbs in a mug and cover with 8 ounces of boiling water. Steep for 5 minutes, strain, and drink 30-45 minutes before bed.

Get Better Sleep #14 - Saint John’s Wort

Like lemon balm, Saint John’s Wort is used frequently to help with depression, and in turn helps with disrupted sleep.

Its main constituent-hypercine- is thought to work by reuptake inhibition, which raises the overall level of serotonin in the brain.

More serotonin = more melatonin= better sleep. You can take it in capsule form, or prepare a strong tea to use as a sleep aid.

You will need…

-2 teaspoons of dried Saint John’s Wort (herb top/flowers)
-8 ounces of freshly boiled water
-honey or lemon to taste (optional)

Directions

Place the herb in a mug and cover with boiling water. Steep for 5-10 minutes, strain, and drink once daily (either morning or 30-45 minutes before bed.)

15. Hops Into Bed

The first thing that comes to mind when you hear the word hops is probably beer, but this quick growing vine is also an excellent remedy for calming nerves and promoting relaxation (not in the form of beer, sorry!)

Rather, it can be made into a strong tea and drank right before bed, or made into a sleep sachet and placed under your pillow at night (just replace or add it to the lavender).

You will need…
-2 tablespoons of dried hops
-4 cups of boiling water
-A quart glass jar with a tightly fitting lid

Directions

Place the hops into a glass jar with a tightly fitting lid and cover with boiling water. Allow it to steep for at least 5 hours, or overnight, and then strain. Reheat or chill and drink a cup 30-45 minutes before bedtime for an easy and restful slumber. This will keep in the refrigerator for 2 days.

Get Better Sleep #16 - Make Some Noise

Some people need to sleep in complete silence; while on the other hand, some need a little background noise.

For many (myself included), the dripping of the faucet, the hum of electricity, the sound of themselves breathing, or the blankets rustling as they toss and turn stresses them out and keeps them awake. So what’s the deal?

Technically speaking, white noise is a consistent noise that comes out evenly across all hearable frequencies. When you get jarred awake or bothered by a noise at night, it’s not really the noise itself, but the abrupt inconsistency in the noise that you hear.

The fact of the matter is you still hear when you sleep, and white noise can mask those inconsistences. The scientific aspect set aside it is just plain soothing, filling out the silence that makes you feel trapped with racing thoughts or excess energy.

You will need…

-Something that creates white noise

Directions

When you go to sleep, turn on the white noise. My personal favorite is a fan, but there are even white noise machines tuned specifically for the purpose of drowning out sound.

Get Better Sleep #17 - Sip a Glass of Warm Milk

Does milk actually make you sleepy? In short, probably not on a chemical level! While there is the sleep inducing amino acid tryptophan in milk, studies are debatable that it actually does do anything.

Much like turkey, the levels aren’t such that they would have much of an impact. But all of that doesn’t mean it won’t make you sleepy at all, and there is still reasoning behind a glass of warm milk, mostly in terms of psychology.

Many people find the warmth soothing and relaxing, helping them unwind both physically and mentally. The routine of a glass of warm milk is like any other routine that you need to complete before bed, getting you one step closer to falling asleep.

You will need…

-1 glass of warm milk

Directions

Roughly 30 minutes before bed, start winding down. Turn off electronics, read a book, and heat up a glass of milk to a toasty warm, but still comfortable, temperature.

Get Better Sleep #18 - Cozy Up with Catnip

Catnip, a plant that is a member of the mint family, isn’t just for cats - it works a treat when it comes to having a sedative effect on humans. The compound responsible for catnip’s effects across both species is called nepetalactone.

While it can make cats frisky and wild, it can make people relaxed, drowsy, and ready for bed. Enjoy it in the form of a warm tea before bed with a little bit of honey.

You will need…

-1-2 teaspoons of dried catnip OR 3-4 teaspoons of fresh catnip
-8 ounces of boiling water
-Honey to taste (optional)

Directions

Place catnip in a mug and cover with boiling water. Steep for 10 minutes, covered, and then add honey to taste if you like. Drink 30 minutes before bedtime.

My experience with insomnia…

I’ve faced a battle with insomnia for almost 4 ½ years, and I know when bedtime rolls around all you want is magic sleeping aid to make you fall asleep without having to do anything.

The (painful) truth is that if you want to be healthy and get a good night’s rest, you may have to re-learn how to put yourself to sleep. The things that knock you out cold are nothing more than scary medications that only cause suffering-they don’t solve your sleepless nights.

We need our rest, perhaps now more than ever in our crazy world, and taking the time and dedication to find natural ways to drift off is vital in making sure you get to sleep, stay asleep and wake up refreshed, rejuvenated, and ready to lead a life filled with good energy.

Tips from Personal Experience:

• Practice meditation if racing thoughts keep you up at night. Meditation takes patience, but it is invaluable. Among so many other things it can teach you to simply let go of a thought and leave it powerless, which leaves you undisturbed and able to rest.

• Really do try the cherry juice, it’s darn tasty and makes for a sounder sleep in my experience. Make sure to drink it about 30 minutes before bed so you don’t have to go the bathroom in the middle of the night.

• Chamomile tea with milk and honey has put me to sleep more effectively then sleeping medications at times.

• Habit. Habit. Habit. Form a relaxing habit that tells your body “time for bed now” and it will, at some point, start to listen. This includes setting a bedtime, and wake-time, and sticking to them.

• Get any form of a screen out of sight after a certain hour. It has been proven many times over that this will disrupt your sleep.

• I bow down to a sleep mask. It’s gentle weight over my eyes and the ensuing darkness is the only reason I am able to fall back asleep when I wake up too early in the morning-remember, levels of light determine how much melatonin you make.

• Never reach for sleeping pills, especially prescription. They will cause anguish and strife and many, many, more sleepless nights.

You can watch this Video HERE  to learn about other tips to get better sleep.

By Claire Goodall (a bee-obsessed natural-convert from Minnesota) who is a holistic health lover. She is the author of Everyday Roots Book.

It's a Book that she creates to help you replace the toxic products and medications in your home with healthier, all-natural alternatives.

It contains 215+ effective home remedies and covers everything you will need to protect your family and save money every month.


For more details about her book, take a look at the Everyday Roots Book.

Related Posts Plugin for WordPress, Blogger...
Related Posts Plugin for WordPress, Blogger...