What can help us achieve perfect sleep? let’s see what the science suggests

1. Aromatherapy: try a bedside diffuser with relaxing scents or blends or a hand, foot, head and neck self massage before bed.

Benefits of aromatherapy for insomnia.  My favorite sleep oil available for you on Fullscript.

This study suggests single aroma inhalation, lavender, offers the greatest sleep benefit.

Had a long day? Try a reflexology massage bonus if you add aromatherapy.

2. Acupuncture – Get on my schedule book today

A review of studies shows acupuncture, acupressure and herbs enhance sleep quality. Acupuncture also supports your pharma choice for a best night’s sleep.

3. Postmenopausal? Try reflexology, yoga or walking 

Commit to a regular yoga class that works with your schedule. Find a local class, schedule private sessions or discover a you tube instructor.  I invite my friends to walk and talk in the park, downtown or along the river instead of meeting up for happy hour or coffee. 

4. Classical music trumps audiobooks.

In a comparative study between  music and audiobooks, sleep and depressive symptoms improved with relaxing classical music 45 minutes before bedtime.

5. Earthing is amazing.

It’s impossible to count all the ways, on two hands, in which walking barefoot on the earth benefits humans. Yup, sleep improvement is in the count. A recent study entitled Grounding (earthing) as related to electromagnetic hygiene: An integrative review discusses inspiring research and anecdotal evidence from patient treatments involving direct contact with the ground. Give it a read by clicking on the title above.

6. Try a caffeine free trial

While age and genotype contribute to caffeine tolerance, it’s a safe bet that caffeine is not helping your sleep.  Many of my patients report, after reducing or eliminating caffeine, that they had no idea how much it impacted their ability to fall asleep, stay asleep, sleep quality, feeling rested or their energy level throughout the day.  Remember, black tea, green tea, caff and decaf coffee, energy drinks, chocolate all contain caffeine.  I typically suggest a step down then complete elimination for a 4-8 week trial because dose matters. Patients report enjoying adaptogenic mushroom blends as a substitute. Some patients that tolerate caffeine better or wish to enjoy it on special occasions benefit from waiting several hours after waking to allow natural cortisol levels to rise. Discover a herbal tea that strengthens your constitution or try hot ginger or lemon water upon waking.  Additionally, take that first hit of caffeine with a little food to minimize gastric discomfort.

Try some of my favorite Mushroom Coffees or sign up & search the Fullscript catalog for a full listing.

7. Give up Alcohol

Not only does it destroy sleep quality, but even moderate use encourages snoring by relaxing the muscle tone of throat and neck.  You may be disturbing your bed mate, and who wants that? No one. You may fall asleep faster, but alcohol disrupts REM sleep and reduces overall sleep quality.

How do you unplug?

In a world ruled by screens, drones, instant messaging, on demand everything, how do you unplug?

And for how long? 

Have you ever noticed yourself becoming less distracted, with a brightened mood, as your mind calms, and your breathing deepens and relaxes as you spend time with nature? A recent study shows positive affect, restoration, connectedness and mindfulness increase during a 2.5 hour forest tour. 

Maybe you’ve tried walking barefoot on the earth or the warm, salty ocean shore, sleeping grounded or oriented to the cardinal directions. There are health benefits to these.

Have you been charmed by a waterfall in the forest? We’ve studied that too!

Is deep breathing, music or guided imagery your go-to? Research concurs.

Do you take a vacation or, better yet, a meditation retreat? That works.

Can you turn off your cell phone for a day? 10 days? Maybe you should.

Do you swear by sunshine to relax and restore?

How about a nourishing winter soup cleanse?

You can find all the getting started tips here & search my Cultivating Wellness Blog “soup cleanse” all the posts.

Do you unplug your wi-fi at night? Yes, I do.

Given each of our unique life situations “unplugging” may look very different. 

The key is to find ways to down regulate our nervous systems and up regulate our natural feel good pharmacy D.O.S.E. (Dopamine, Oxytocin, Serotonin, Endorphin) for our best life.

After many years of healing myself with seasonal wisdom & the Element Wisdom Card deck in a location with four distinct meterological seasons, I am exploring winter residency in latitudes closer to the equator to further nourish and strengthen my constitutional Water Element.

I would love to teach you more about how to heal yourself through mind, body, spirit practices that harmonize you with the dynamic rhythm of the season.   Here we find our most wholesome & unique expression of our health. When we sync ourself with the macrocosmic expression of our external world, our internal microcosmic needs become clear.

I am  available for telemedicine consults now and

offer acupuncture services again January 29 – February 15. 

Special Reiki treatments are available while I am away.  Book all of those services here.

I hope this series supports your deep dive into the dynamic of seasonal wellness & inspires you to play with the Element Wisdom Card Decks on your health journey.

If you would like to invite a friend to join our late summer series, they can sign up here. 

Be Loyal.

Dogs are our best teacher when it comes to unconditional loyalty.

Beyond loyalty they teach us about unrestrained love & living in the moment.

Is it because they have four feet on the earth all day long? A recent study entitled Grounding (earthing) as related to electromagnetic hygiene: An integrative review discusses inspiring research and anecdotal evidence from patient treatments involving direct contact with the ground. Give it a read by clicking on the title above.

When playing with the Element Wisdom Cards, I invite you to ask yourself what does the card means to you? Does it resonant or no? Does it bring up a curiosity? a feeling? a memory? a story?

I find the same card sparks different responses in a different season of the year or a different season of my life. Today, Be Loyal asks me to be loyal to myself.

I have spent many years being loyal to my education, my career, my finances, personal growth, health practices and so on. Wholesome projects, certainly. I would very often try to give my loyalty to some or even all of these at once. I found myself loyal to professionals that handle my legal dealings, accounts and even to my patients, programs, friends or employees well beyond the season that serves.

The emotional spectrum of the Earth element is worry to faith.  Ask yourself:  am I loyal to worry (the emotion of the lower self)? or am I loyal to faith (the emotion of the higher self)?

2025 is the year of the yin wood snake. The snake asks us to shed our old skins (habits, viewpoints, thinking patterns, maybe even job or locale) that no longer fit.  Yin brings us flexibility, taking it slow while wood garners planning, strategy, vision and certainty. 

May we take a thoughtful review of what deserves our loyalty. Take a fresh look at our dreams, desires, dedications. May we be loyal to our true self.

Jamieson IA. Grounding (earthing) as related to electromagnetic hygiene: An integrative review. Biomed J. 2023 Feb;46(1):30-40. doi: 10.1016/j.bj.2022.11.005. Epub 2022 Dec 7. PMID: 36496151; PMCID: PMC10105031.