Getting a Good Night’s Sleep

Share article Getting a Good Night’s Sleep on:
FacebookTwitterPinterestPrint
Getting a Good Night's Sleep with natural remediesSleep is as important to our health as eating, drinking and breathing (check out The Importance of Sleep to find out more). So, when you’re having trouble getting enough, you might turn to a supplement for help. Here are some of the herbs you’ll want to look for in your natural sleep aid.

Valerian Root

Valerian, or Valeriana officinalis, is a tall, flowering grassland plant. It’s been used for its mild sedative effect since the time of ancient Greece and Rome. Because of its ability to help you fall asleep more quickly and sleep better once you’re there, you’ll find valerian root in many sleep supplements.

GABA

Gamma-aminobutyric acid is a neurotransmitter that’s naturally produced in the brain. Its job is to reduce the activity of neurons in the brain and central nervous system. The effects of GABA include increased relaxation, a calming and balancing effect on mood, as well as reduce stress. So, for those of us with an overactive bedtime brain, GABA quiets our minds for better rest.

5-HTP

An amino acid, 5-HTP stands for 5-Hydroxytryptophan. Like GABA, 5-HTP is something that your body makes naturally. It’s used in the production of serotonin which is also a precursor to melatonin. Imbalances in both melatonin and serotonin are linked to sleep disorders.

Melatonin

A hormone produced mainly in the pineal gland, melatonin is an important player in the regulation of your sleep-wake cycle. Usually, your body makes more melatonin at night and levels drop off when you wake. This is why some sleep formulas will have small amounts of Melatonin to support a restful night’s sleep.

Try these supplements for a better night’s sleep:

  • Sleep Rejuvenation™ from Source Naturals
  • Rescue Plus Sleep Gummy with Melatonin from Nelson Bach
  • Tranquil Sleep from Natural Factors
  • Sleep from Youtheory
  • Deep Sleep® from Herbs, etc.

Essential Oils for Sleep

Aromatherapy is a type of alternative medicine that relies on your powerful sense of smell. When inhaled, essential oils stimulate the olfactory senses and also interact with the respiratory system and brain, especially that part of the brain called the limbic system. Certain essential oils help to promote rest and relaxation, making them a great addition to your good-night’s-rest tool kit.
  • Sleep by Everyone Essential Oils
  • Peaceful Sleep from Now® Essential Oils
  • Pillow Potion by Aura Cacia

Homeopathics for Sleep

Homeopathy is based on the concept that “like cures like” and that your body is designed to cure itself. Homeopathic remedies are designed to help stimulate that healing process. Here are some products specifically formulated to help you get a better night’s sleep:
  • Quietude® from Boiron
  • Sleepology® from Genexa
  • Calms Forté and Sleep, both from Hyland’s
  • Moon Drops from Historical Remedies

Self-Care in the New Year

Share article Self-Care in the New Year on:
FacebookTwitterPinterestPrint
Getting a Good Night's Sleep with natural remediesThe New Year is full of big goals and new routines, but you can’t achieve great things if you aren’t taking care of your body and mind. Next time you’re feeling a bit stressed, take a step back and implement some of these self-care tips so you can be your best year-round!

Physical Self-Care

Physical self-care includes all the things that allow your body to function properly. From getting enough sleep to supplementing nutrient deficiencies with vitamins, these all can make a huge impact on your overall well-being. Make sure you’re staying active, fueling your body with proper fruits and veggies, and staying on top of your physical health.

Meditation

Once you have taken care of yourself physically, meditation becomes a great tool to quiet the mind and relax. Often times we have a long to-do list and don’t take the time we need to recharge. Meditation allows you to put the phone away, sit quietly with your thoughts and focus on the moment. Challenge yourself to spend 5 minutes a day with no distractions and focus on your thoughts and taking meaningful, deep breaths.

Establish a Morning Routine

Often times the mornings are chaotic with getting kids dressed and off to school, grabbing coffee and burnt toast and off to work we go! This results in a rush of cortisol to start the day which can leave you feeling sluggish and fatigued later on. Establishing a solid morning routine allows you to set the tone for the day and remain in control of your energy. Start with something as simple as making your bed, then add in a morning stretch or anything else that will help you have a more peaceful day.

Start a Journal

If you haven’t journaled before it can seem overwhelming to put all your thoughts onto paper, but have no fear! By allowing yourself to express and feel your emotions through writing, you won’t bottle up daily stressors that can lead to bigger issues down the road. Start by taking 20 minutes, in the morning or at night, to write anything that comes to mind! If it helps, start by writing about your day and let the pen do the rest. Don’t worry about spelling- just get it all out!

Essential Oils

Aromatherapy is a type of alternative medicine that relies on your powerful sense of smell. When inhaled, essential oils stimulate the olfactory senses and also interact with the respiratory system and brain, especially that part of the brain called the limbic system. Certain essential oils help to promote rest and relaxation, making them a great addition to your self-care tool kit. Get started with these great oils below:
  • Sleep by Everyone Essential Oils
  • Peaceful Sleep from Now® Essential Oils
  • Pillow Potion by Aura Cacia

Pamper Yourself

You deserve it! When life gets stressful, it’s important to take some time for yourself. A great way to do this is by taking a long bath with Epsom salt or a bath bomb, try a DIY Vanilla sugar Scrub, or indulge in your favorite treat like a glass of wine or chocolatey dessert. While these seem so simple, your body and mind will thank you.

Shop Self-Care

SHOP NOW

Power Up with Probiotics

Share article Power Up with Probiotics on:
FacebookTwitterPinterestPrint
Bowl of kimchiGut health is one of the hot topics in nutrition research right now. It turns out, the bacteria that take up residence in your belly may play a significant role in wellness. Indeed, studies have found a healthy gut can support your immune system and shows promise in decreasing risk for colon cancer, food allergies, inflammatory bowel disease and obesity. Although research is still in the works, one thing is certain: when it comes to good bacteria, strength comes in numbers. With that in mind, here are three types of food you can add to your diet to boost beneficial bacteria.

Load Up on Fiber

Good bacteria feast on fiber and need it for survival. Aim for a diet of fiber-rich foods, such as fruits, vegetables, nuts, seeds, whole grains, beans and legumes. The Bulk Department and Produce Department at Sprouts are great places to start.

Minimize Processed Food

This is just one more reason to eat a real-food diet. Some research has shown that certain additives, such as artificial sweeteners, can alter gut bacteria. Plus, a diet of processed food probably means you’re not getting enough fiber to help those healthy bacteria thrive.

Include Probiotic Foods

Seek out foods that are naturally rich in good bacteria, otherwise known as probiotics. These include:
  • Fermented Vegetables – Products such as Farmhouse Culture Kimchi or Wild Brine Kraut add flavor to the plate along with good-for-you bacteria.
  • Yogurt – Yogurt is inoculated with two primary strains of bacteria, which is what gives it that pleasingly tangy flavor.
  • Kefir – Another probiotic-rich option in the dairy aisle that’s similar in consistency to drinkable yogurt.
  • Miso & Tempeh – These two ingredients are derived from fermented soy and one more way to work good bacteria into your diet.
  • Probiotic Supplements – In addition to food sources, a probiotic supplement is another option for upping your intake.

Ready to try some of these delicious, good-for-you foods? SHOP NOW

Katie Morford of Mom's Kitchen Handbook

About Katie Morford

Katie Morford is a writer, cookbook author, registered dietitian and mother of three. She has published two cookbooks, Rise & Shine (Roost Books, 2016) and Best Lunch Box Ever (Chronicle Books, 2013). Her work has been featured in Cooking Light, Oprah, Real Simple, Bon Appetit, Parents, Redbook, the New York Times and the San Francisco Chronicle. She is the voice behind the award-nominated blog Mom’s Kitchen Handbook: Raising Fresh-Food Kids in a French-Fried World and blogs regularly on the Huffington Post. She lives with her husband and three daughters in San Francisco. Mom's Kitchen Handbook logo