Getting Healthy, Sweet, Sweet Sunday

And To All A Good Night (Review)

Chamomile; German Chamomile; Hungarian Chamomile; Camomile; Matricaria recutita; Chamomilla recutita; Matricaria chamomilla

My initial goal when starting this blog was to take you on my journey to establishing a bed and breakfast in Oxford, Mississippi…but this dream has taken a sudden backseat as we now find ourselves raising our grandson…becoming a “new mother” at the age of fifty.

So this has been a journey, or “Now What,” series of posts on taking the “sleeping aspect” of my daily life and learning how to make it better…Lord knows that I need to this, being the 49 year old mother for a four year old.

 

Sleep is as important to your health as a healthy diet and regular physical activity. How well you sleep each night can impact nearly every aspect of your life.

Lack of sleep can…

  • Affect performance on the job or at school
  • Cause countless headaches
  • Cause increased irritability of the person who has had trouble sleeping
  • Cause the immune system to function poorly
  • Cause us to become more irritable, short-tempered, and impatient during the day
  • Damage relationships
  • Decrease the quality of work performance
  • Diminish quality of life
  • Give you a general feeling of being unwell, both mentally and physically.
  • Hinder our ability to stay focused for long periods of time
  • Make certain activities, especially driving, dangerous for both ourselves and people around us
  • Make getting started on even the easiest work or school assignments even harder than normal
  • Make you gain weight
  • Make you have less energy to tackle the day ahead
  • Sabotage our health
  • Sap our energy levels
  • Slow the ability of the nervous system to process information and translate visual cues into conscious thought.

I have personally found that having such a “nightly routine” of soothing transitional activity between my being awake and actually falling asleep helps your sleep quality and overall wellness….just like it probably did when my kids were little, and does for my “resident four year old.”

The following is a summary of the tips that I have learned lately to help create a relaxing ritual that I can do each and every night that will help me fall asleep faster and more consistently…healthy bedtime habits—such as meditation, soothing music, essential oils—that will help program your mind to get ready for bed.

Breathing Techniques

  • Dr. Weil’s 4-7-8 Technique
  • Kapalbhati Breathing
  • Nadi Shodhana
  • Pranayamic Breathing Techniques
  • Progressive Muscle Relaxation

Essential Oils for helping to cure insomnia..

  • Bergamot
  • Cedarwood
  • Frankincense
  • Juniper Berry
  • Lavender
  • Marjoram
  • Roman Chamomile
  • Sandalwood
  • Vetiver
  • Ylang ylang

Music

Supplements

  • 5-HTP
  • Flower essences
  • GABA…GABA (gamma butyric acid)
  • Holy basil
  • L-theanine
  • Magnesium
  • Melatonin
  • Skullcap
  • Valerian Root
  • Vitamin Supplement

 

Snacks

 

  • Almonds and Almond Butter
  • Bananas
  • Cereal and Milk
  • Cheese and Cottage Cheese
  • Cherries and Cherry Juice
  • Edamame
  • Granola
  • Greek Yogurt
  • Hummus
  • Lentils
  • Peanut Butter
  • Popcorn
  • Pumpkin Seeds
  • Walnuts
  • Whole-Grain Crackers

Tea

  • Banana
  • Catnip
  • Chamomile
  • Lavender
  • Lemon Balm
  • Oat Straw
  • Passion Flower
  • Peppermint
  • St John’s Wort
  •  Valerian

Apps

 

 


 

 

 

 

 

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Getting Healthy, Sweet, Sweet Sunday

April Essential Oil of the Month—Chamomile…The Why?

Chamomile, an aromatic herb, has been used throughout most of the world for many centuries and is one of the most ancient and versatile medicinal herbs known to mankind. The plant, with its white daisy like flowers and scent reminiscent of apples or pineapple, is native to Europe and western Asia.

  1. Stress and Anxiety...Chamomile is one the best medicinal herbs for helping to lower stress and anxiety because chamomile helps to increase the levels of serotonin and melatonin, two hormones that slow down your mind and eliminate the classic symptoms of stress and anxiety—such as hysteria, nightmares, insomnia, and various digestive problems. Drinking one or two cups of chamomile tea per day or inhaling chamomile essential oils through a diffuser are often recommended as natural remedies for stress, anxiety, and depression.
  2. Skin…Chamomile is often used topically on the skin to help fight skin irritation, heal wounds, treat skin conditions such as eczema, and lessen the appearance of blemishes and wrinkles on the face. Try this recipe for a “natural” Calamine lotion to treat mosquito bites during the summer…
  3. Sleep…Drinking a warm cup of non-caffeinated chamomile tea or diffusing it in the home diffuser can be a very powerful sleep aid, particularly for people who are struggling with restless sleep, insomnia, or other sleep disorders such as sleep apnea.
  4. Menstrual Discomfort…Chamomile tea is often used when dealing with the symptoms of menstruation—like PMS, bloating, cramping, sweating, inability to sleep, and mood swings. Chamomile tea is often also used in some parts of the world, such as Mexico, to soothe the body and mind and to relax abdominal muscles after giving birth.
  5. Immune SystemChamomile works as both an anti-histamine and an antioxidant, meaning that it can strengthen your body’s immune response to allergens in the body and soothe these allergic reactions before they become serious. The phenolic compounds in chamomile tea have been proven specifically good at fighting bacterial infections in the body, and that six glasses of chamomile tea consumed over a two-week timeframe can significantly improve the body’s ability to fight off  any infections.
  6. Gastrointestinal Issues...Chamomile has been used in many cultures for various stomach ailments—such as upset stomach, heartburn, nausea, vomiting, mild bloating, IBS symptoms, gas, acid reflux, indigestion, diarrhea, anorexia, and motion sickness.
  7. Diabetes…Chamomile helps lower blood sugar levels, regulate the amount of insulin in the blood, and prevent massive drops and spikes in blood sugar.
  8. Pain…Chamomile has been referred to as an “herbal aspirin” and has been a popular home remedy for centuries in reducing pain—especially pain associated with arthritis, injuries, back pain, fevers, and rheumatoid arthritis.

 

 

Getting Healthy

Ten Tasteful Teas

Chamomile; German Chamomile; Hungarian Chamomile; Camomile; Matricaria recutita; Chamomilla recutita; Matricaria chamomilla

Herbs have been used in medicine in southern and eastern Asia for thousands of years, and drinking herbal tea has many health benefits—settling your stomach, burning fat, curing a cold, relieving muscle tension and twitching, calming the stomach, and so many more…

But as far as we’re concerned in “upgrading” this part of our daily routine, tea can play an important role in helping you sleep, easing anxiety, and washing away the stress of a long and hectic day.

Decaffeinated tea can be an absolutely wonderful sleep aid to help you fight insomnia in a “all-natural” way. After all, tea is made simply by infusing dried, crushed leaves or herbs in hot water…can’t get much more simple and “all-natural” than that, right?

But there is such a wide range of tea brands and varieties that choosing which tea to actually buy can seem mind-boggling….almost like choosing coffee or your favorite donut at Dunkin’ Donuts…

So which ARE best teas to help you sleep and relax?

The following is a list of types of tea best suited for helping to ensure a better sleep.

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1.Banana Tea—Dr. Oz RecipeNot only will banana tea help you fall asleep quicker and stay asleep longer, but bananas are rich in both potassium and magnesium, two minerals that can help your blood vessels and muscles relax.

 

2.  Catnip TeaCatnip Tea?! Really?! Before now I only thought that catnip was just fun to give your cats, but the organic compound nepetalactone that is found in catnip is actually used in medicine to treat many things, including insomnia.

  

3.  Chamomile TeaOf course you’d expect chamomile tea on this list…after all, it is one of the most common teas on the market. Apigenin, an active compound found in chamomile tea, has been to help relieve anxiety so that you can feel more calm and de-stress from a otherwise extremely stressful day. There is so much that could be said about chamomile, but chamomile is the “essential oil of the month” for April, so stay tuned for more about this..

4.  Lavender TeaUsually the first “natural” ingredient that I think of when thinking about ways to help relieve stress and calm down for the night is lavender, but I never knew that you could buy lavender tea…actually I’d never looked for it before…

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5. Lemon Balm TeaLemon balm is a herb commonly used to treat insomnia and to help with anxiety and stress. Lemon balm is often combined with other herbs, such as chamomile and valerian, to create a very powerful tea for insomniacs.

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6. Oat Straw Tea…Oat straw tea is made from the grassy stem part of the oat plant. Oat straw is considered a “nutrient dense” herb and is especially great for soothing the nervous system, helping to manage everyday stress, cleansing the liver and gallbladder, and supporting a healthy circulatory system.

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7. Passion Flower TeaPassion flower tea is made from the leaves and vines of the passion plant, which is native to Mexico and Central America and was named “passion fruit” by  Spanish missionaries in Peru, who saw the flower’s design as being symbolic of the Passion of Christ. Passion flower tea contains many important nutrients—including vitamin A, vitamin C, folic acid, calcium, magnesium, potassium and antioxidants.

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8.  Peppermint Tea…Peppermint tea is the tea of choice whenever you are looking for something to help calm stomach problems such as indigestion before you go to bed.

  

9. St John’s Wort TeaSt John’s Wort is a popular natural anti-depressant that helps relieve anxiety and stress, two of the most common causes of insomnia. But before using St. John’s Wort, make sure that is safe for you to use, based on your current state of health and any other medications you are currently taking.

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10. Valerian TeaThere has been much debate as to the effectiveness of valerian and valerian tea, in helping people deal with insomnia and anxiety, even though people have been using the root of the valerian plant for its sedative properties for centuries.