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insomnia

Tips to Help you get some Shut eye – Tea recipe inside!

Is night-time a struggle for you? No matter what you do, you just can’t stay asleep? Toss and turn and then all of a sudden, it’s morning? Ugh! THE worst way to start the day!

insomnia

Here are some great tips to help you rediscover a restful night! First off, sleep is vital and necessary to a healthy body. The average adult today gets 6.8 hours of sleep a night. A recommended 8 hours is suggested to be at your optimal best.

So, what can help you get a better nights sleep?

1 – Exercise – yes, a regular exercise regime will help you sleep better. Make sure you don’t have a night time workout though, or have at least 2 hours between you working out and getting shut eye.

2 – Healthy Diet – sugar, caffeine, preservatives and more can throw your hormones and energy levels all off. Eat a whole food, clean diet. Lots of fresh veggies, fruits, legumes and proteins.

3 – Lessen your screen time. That is a computer screen, phone screen, ipads, etc. Screen time, keeps us up and speeds up our brains. Put them all away at least an hour before you plan to hit the hay!

4 – Stress is one of the biggest factors in our lives for helping us sleep less at night. Try to reduce your stress levels by meditating, having 10-15 breaks throughout the day to breathe deeply. Find a few minutes here and there throughout your days to take a minute to decompress.

5 – Bedtime routine – yes, just like the kids if you have a regular bedtime routine that helps you prepare for a restful sleep, it will help improve your sleep patterns. This can include, a bath, tea, reading, massage, sleep pillows, anything that will help you relax and get some down time. I highly recommend a Bedtime Tea, see my recipe below.

Bedtime Tea : Drink 1-2 cups an hour before bed.

1 part Passionflower
1/2 part Lavender
3 parts Chamomile
1 part Valerian
1 part Hops
1 part Lemonbalm

Combine herbs and mix 1oz of herb with 1 cup of hot water, let steep for 20 minutes.

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Sleepy Time Bath: 20 minutes of soaking before you go to bed

1 cup Lavender Flowers
10-25 drops of Lavender EO
bath--z

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Another great idea to add to your bedtime routine is to spray a little lavender spritz on your sheets and/or pillow before you go to bed. Lavender has a soothing, calming effect to promote relaxation. All of the ideas and recipes above are great for kids as well.

When was the last night you had a full nights sleep? What do you do to try to improve it?

Passionflower…a hidden treasure.

Passionflower…just the name sounds beautiful. Doesn’t it? The flower itself is stunning and exotic. So what can this beautiful flower do for us? More than you think.

passionflower

The ancient Aztecs reportedly used passionflower as a sedative and pain reliever. Today herbalists also recommend it as a sedative and antispasmodic agent.

Passionflower has been used for anxiety, insomnia, restlessness, epilepsy, and other conditions of hyperactivity, as well as high blood pressure. Passionflower also is included in many pain formulas when discomfort is caused by muscle tension and emotional turmoil.

In Europe the flowers are added to numerous pharmaceuticals to treat nerve disorders, heart palpitations, anxiety, and high blood pressure. Unlike most sedative drugs, passionflower has been shown to be nonaddictive, although it is not a strong pain reliever. It is also used for sleep problems (insomnia), gastrointestinal (GI) upset related to anxiety or nervousness, generalized anxiety disorder (GAD), and relieving symptoms related to narcotic drug withdrawal.

Passionflower can also be used to treat seizures, hysteria, asthma, symptoms of menopause, attention deficit-hyperactivity disorder (ADHD), nervousness and excitability, palpitations, irregular heartbeat, high blood pressure, fibromyalgia, and pain relief.

Some people apply passionflower to the skin for hemorrhoids, burns, and pain and swelling (inflammation). Wildroot Naturals will have a Muscle/Cramp Rub  containing Passionflower coming soon, stay tuned!

passionflower-111

Precautions & Warnings:

• Pregnancy and breast-feeding: Don’t take passionflower if you are pregnant. It is UNSAFE. There are some chemicals in passionflower that might cause the uterus to contract. Not enough is known about the safety of taking passionflower during breast-feeding. Stay on the safe side and don’t use it.

• Surgery: Passionflower can affect the central nervous system. It might increase the effects of anesthesia and other medications on the brain during and after surgery. Stop taking passionflower at least 2 weeks before a scheduled surgery.

• Passionflower is LIKELY SAFE for most people when taken by mouth in amounts normally found in food. It is POSSIBLY SAFE when taken short-term (less than two months) as medicine or tea. It is POSSIBLY UNSAFE when taken by mouth in large amounts.

The following doses have been studied in scientific research:

BY MOUTH:

  • For generalized anxiety disorder (GAD):
    • 45 drops of passionflower liquid extract daily.
    • A specific tablet formulation 90 mg/day has also been used.
  • For reducing symptoms associated with narcotic drug withdrawal: 60 drops of passionflower liquid extract in combination with 0.8 mg of clonidine.

 

Have you ever use Passionflower for pain relief? If so, what are your thoughts? 

 

 

Article Resources:
http://health.howstuffworks.com
http://www.nlm.nih.gov
http://www.webmd.com

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