Get the Sleep You Need

Most of us know that a good night’s sleep is important, but many of us don’t actually make those eight to nine hours of sleep each night a priority. But if you have ever spent a restless night, you are well aware of how you are going to feel the next day - irritable, tired, and out of sorts.

For some, this is a regular occurrence, which can have many, more severe consequences, including:
-poor concentration and focus
-difficulty with memory
-impaired motor coordination
-high blood pressure
-weakened immunity
-weight gain
-accidents (caused by 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 that do not involve medications that can make you groggy, or that can even become habit-forming.

Here are some things to consider to achieve better sleep:

Diet
Avoid spicy, sugary, and greasy foods before bed that can cause heartburn and restlessness. This includes caffeine and alcohol as well.

Routine
Set a nighttime routine that you follow each night, and get up at the same time each morning. To work up to this, maybe start by cutting 15 minutes off of your typical bedtime until you reach a bedtime that will allow for a full eight to night hours. 

Exercise
Performing sleep-inducing exercises can help relieve stress and restlessness - two causes of insomnia. Yoga or any aerobic exercise is especially good for sleep.

Gadgets
The blue light that cell phones, computers, and tablets emit suppresses naturally occurring melatonin, the hormone responsible for regulating sleep. So limit gadget use in bed or close to your bedtime. 

Essential Oils
Lavender is a natural sedative and is great for promoting sleep. Mix 1 cup of water and 4-5 drops of essential oil in a spray bottle. Mist around your bedroom before going to sleep.

A warm drink before bed is yet another way to get the body and mind in a relaxed state. Try these soothing recipes before you hit the pillow:

Ingredients
-¼-1/2 banana, including the peel
-1 cup 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

1 tbsp ashwaghanda powder

What's the Deal with Caffeine?

Caffeine is surprisingly one of the world’s most popular mood-altering drugs. Whether it be consumed via coffee, tea, soda, chocolate, or even in some medicines, caffeine is a highly sought after stimulant.

In fact, billions of people worldwide drink coffee, soda, or some other form of caffeine every day.

Luckily for the masses, caffeine is considered safe for consumption and even has many touted health benefits, but this only applies to consumption in moderation. And while there are standards for moderation, caffeine interacts differently with each person’s physiology, so what is moderate for one person may be excessive for another.

However, most people have no idea if they are consuming too much because they never take a break from their beloved caffeine to feel the effects, but if you are experiencing any of the following, you may want to consider taking a break to see how your body will respond:

-insomnia
-high blood pressure
-anxiety
-indigestion
-low fertility

Cutting or reducing your caffeine intake could have the following positive effects:

-better sleep
-better mood
-healthier teeth
-reduced anxiety
-better digestion

Of course, as with any stimulant, cutting back or quitting is often accompanied by an uneasy period as your body goes through withdrawal. You may find yourself feeling fatigued, irritable, depressed, and unfortunately, this is typically topped off with a headache. Thankfully, this is temporary, and there are many alternative ways to give you the boost you are missing from your beloved caffeine.

Water should always be the number one drink to replace any beverage you remove from your diet. The added hydration will help you with your withdrawal symptoms, and being hydrated will give you a natural boost of energy anyway!

Here are some other ways to keep your energy up as you cut back or remove caffeine from your diet:

Ginkgo Biloba
Ginkgo is an herbal extract from the nut of the Ginkgo tree. It has been used for centuries in Chinese medicine to increase blood flow to the brain and body. Consumed as a tea, a tincture, or in capsule form, Ginkgo has been known to increase focus, wellbeing, and energy.

Ginseng
Ginseng is an extract derived from the ginseng root. Consumed as a tea, a tincture, or in capsule form, ginseng increases blood flow and has a stimulating effect, much like coffee. 

Vitamin B12
Vitamin B12 is a great supplement for jump-starting your day. B12 is known to enhance energy and mental clarity. Taken as a pill or a tincture, B12 is best absorbed under the tongue.

Teeccino and Cafix
These natural caffeine substitutes are made from grains, figs, chicory, and beetroot designed to mimic the flavor of coffee, but without the caffeine.

Stretch 
A good stretch in the morning boosts oxygen metabolism in the blood, which sends oxygen to the muscles and brain to increase alertness and focus. 

Apple
Consider starting your day with an apple, or having one as a snack when you start to feel yourself lag. The fructose in an apple boosts metabolism into energy production.

Sparkling Water
For soda drinkers, a can of cold sparkling water can wake up the senses by mimicking the experience of drinking a soda, but without the added sugar and caffeine.

As with any major change, it is important to stay open to the fact that this is a transitory time, and it is going to take a moment for your body to adjust.