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.

To support your winter/water organs: kidney, bladder & adrenals, try this Lentil/Cilantro combination

For a complete reference to the soup cleanse: search the Cultivating Wellness Blog for Soup Cleanse

Enjoy these winter wisdom tips, to harmonize yourself into the season.

Let’s combine our Water/Winter wisdoms with a nourishing, gentle Soup Cleanse for the stay at home and stay warm days of ice, sleet & snow.

Ginger Foot Bath Instructions:

Add ginger tea, decocted fresh ginger root or even ginger powder to hot water.

Need herbal tea preparation tips? Click here…midway down the post to learn how to free their medicine.

For a warm foot bath, water is warmed to 92-100F (33-38C). For a hot foot bath, water is warmed gradually and frequently tested with elbow to 103-108F (39-42C). Be particularly careful to test if you suffer from diabetes or other conditions that impair normal peripheral perception of temperatures. 

Soak feet 10-15 minutes.  Adding hot water from a kettle or pot with extra hot water as the bath water cools allows maximum benefit and enjoyment.

For additional benefit add 1 cup of epsom salts.  The taste associated with the winter/water element is Salty. Epsom Salts (magnesium sulfate) are easily absorbed through the skin. After your soak, wrap your feet in a hand towel to dry. 

Ginger alleviates cold and invigorates circulation. Epsom Salts relax muscles, soften the skin & deep cleans.

Forward this link or post to a friend,  to share our free two week series of Element Wisdoms:

Water/Winter Element Wisdoms & Nourishing Soup Cleanse

FOLLOW IT HERE

A Haudenosaunee “Thanksgiving” Prayer:  
A Native American Traditional Blessing

Today we have gathered and we see that the cycles of life continue. We have been given the duty to live in balance and harmony with each other and all living things. So now, we bring our minds together as one as we give greetings and thanks to each other as People.

Now our minds are one.

The Earth Mother

We are all thankful to our Mother, the Earth, for she gives us all that we need for life. She supports our feet as we walk about upon her. It gives us joy that she continues to care for us as she has from the beginning of time. To our Mother, we send greetings and thanks.

Now our minds are one.

The Waters

We give thanks to all the Waters of the world for quenching our thirst and providing us with strength. Water is life. We know its power in many forms – waterfalls and rain, mists and streams, rivers and oceans. With one mind, we send greetings and thanks to the spirit of water.

Now our minds are one.

The Fish

We turn our minds to all the Fish life in the water. They were instructed to cleanse and purify the water. They also give themselves to us as food. We are grateful that we can still find pure water. So, we turn now to the Fish and send our greetings and thanks.

Now our minds are one.

The Plants

Now we turn toward the vast fields of Plant life. As far as the eye can see, the Plants grow, working many wonders. They sustain many life forms. With our minds gathered together, we give thanks and look forward to seeing Plant life for many generations to come.

Now our minds are one.

The Food Plants

With one mind, we turn to honor and thank all the Food Plants we harvest from the garden. Since the beginning of time, the grains, vegetables, beans and berries have helped the people survive. Many other living things draw strength from them too. We gather all the Plant Foods together as one and send them a greeting and thanks.

Now our minds are one.

The Medicine Herbs

Now we turn to all the Medicine herbs of the world. From the beginning, they were instructed to take away sickness. They are always waiting and ready to heal us. We are happy there are still among us those special few who remember how to use these plants for healing. With one mind, we send greetings and thanks to the Medicines and to the keepers of the Medicines.

Now our minds are one.

The Animals

We gather our minds together to send greetings and thanks to all the Animal life in the world. They have many things to teach us as people. We see them near our homes and in the deep forests. We are glad they are still here and we hope that it will always be so.

Now our minds are one.

The Trees

We now turn our thoughts to the Trees. The Earth has many families of Trees who have their own instructions and uses. Some provide us with shelter and shade, others with fruit, beauty and other useful things. Many peoples of the world use a Tree as a symbol of peace and strength. With one mind, we greet and thank the Tree life.

Now our minds are one.

The Birds

We put our minds together as one and thank all the Birds who move and fly about over our heads. The Creator gave them beautiful songs. Each day they remind us to enjoy and appreciate life. The Eagle was chosen to be their leader. To all the Birds – from the smallest to the largest – we send our joyful greetings and thanks.

Now our minds are one.

The Four Winds

We are all thankful to the powers we know as the Four Winds. We hear their voices in the moving air as they refresh us and purify the air we breathe. They help to bring the change of seasons. From the four directions they come, bringing us messages and giving us strength. With one mind, we send our greetings and thanks to the Four Winds.

Now our minds are one.

The Thunderers

Now we turn to the west where our Grandfathers, the Thunder Beings, live. With lightning and thundering voices, they bring with them the water that renews life. We bring our minds together as one to send greetings and thanks to our Grandfathers, the Thunderers.

Now our minds are one.

The Sun

We now send greetings and thanks to our eldest Brother, the Sun. Each day without fail he travels the sky from east to west, bringing the light of a new day. He is the source of all the fires of life. With one mind, we send greetings and thanks to our Brother, the Sun.

Now our minds are one.

Grandmother Moon

We put our minds together and give thanks to our oldest grandmother, the Moon, who lights the night-time sky. She is the leader of women all over the world, and she governs the movement of the ocean tides. By her changing face we measure time, and it is the Moon who watches over the arrival of children here on Earth. With one mind, we send greetings and thanks to our Grandmother, the Moon.

Now our minds are one.

The Stars

We give thanks to the Stars who are spread across the sky like jewelry. We see them in the night, helping the Moon to light the darkness and bringing dew to the gardens and growing things. When we travel at night, they guide us home. With our minds gathered together as one, we send greetings and thanks to all the Stars.

Now our minds are one.

The Enlightened Teachers

We gather our minds to greet and thank the enlightened Teachers who have come to help throughout the ages. When we forget how to live in harmony, they remind us of the way we were instructed to live as people. With one mind, we send greetings and thanks to these caring Teachers.

Now our minds are one.

The Creator

Now we turn our thoughts to the Creator, or Great Spirit, and send greetings and thanks for the gifts of Creation. Everything we need to live a good life is here on this Mother Earth. For all the love that is still around us, we gather our minds together as one and send our choicest words of greetings and thanks to the Creator.

Now our minds are one.

We have now arrived at the place where we end our words. Of all the things we have named, it was not our intention to leave anything out. If something was forgotten, we leave it to each individual to send such greetings and thanks in their own way.

Now our minds are one.

We invite you to stay in touch. xoxoxo Sarita