Food, Nutrition, and Herbs for Insomnia

If your mantra in life is, “I’ll sleep when I’m dead,” you might want to take 5 minutes to rethink this strategy. Driver fatigue is responsible for an estimated 25% of all fatal and serious car accidents and a continual lack of quality sleep is directly linked to weight gain, diabetes, and cardiovascular disorders. You can pump the weights and crank up the cardio, but if you are not balancing your body with the healing powers of sleep, you won’t be able to stave off these debilitating symptoms and conditions forever. In fact, pushing your mind and body beyond its natural limits without rewarding it with well-earned sleep can result in chronic fatigue, adrenal dysfunction, and hormone dysregulation.

Not convinced? Research confirms that lack of sleep is also directly linked to:

  • Shrinking of the brain
  • Organ failure
  • Infertility
  • Memory reduction
  • Cancer
  • Depression
  • Obesity
  • Chronic illness
  • Premature aging
  • Reduced life expectancy

Luckily, stacking your fork with slumber-inducing snacks is easier than you think. But can you really eat yourself to sleep? Is it possible to create your best dreamscape while stuffing your face? Is your dinner your best doctor? Yes, yes, and definitely yes.

The Science of Sleep

There are more than a dozen interconnected hormones and chemicals responsible for the onset and execution of a successful sleep session. They’re all important ingredients for a dream feast, but having a bite-sized understanding of these primary components will see you to sleep in no time.

Melatonin

Melatonin is a hormone that is produced by the pineal gland in the brain. It’s a vital element of the system that regulates your internal body clock and natural sleep-wake rhythms.

How and when your body creates and releases melatonin is contingent upon light exposure in the day and the gradual onset of darkness in the evening. Levels start to rise from early evening, remain high and steady throughout the night, and begin to drop off in the early morning hours.

Healthy levels are attributed to the ability to fall asleep quickly, to reduced or eliminated sleep interruptions, and to being able to wake easily at consistent times. In addition, melatonin is a powerful antioxidant. It is capable of free radical scavenging throughout the entire body due to its ability to penetrate cell membranes and navigate the blood-brain barrier.

Though there is still much to learn about this heroic hormone, there is growing evidence that supports the positive impact melatonin may have on countless biological functions. From heavy metal chelation, Alzheimer’s Disease treatments, and obesity prevention to insomnia, immune function, and seasonal affective disorder (SAD) treatment, melatonin is king.

Studies show, melatonin has a hand in:

  • Immune function
  • Jet lag recovery
  • Headache reduction (particularly cluster headaches)
  • Managing sleep cycle disruption due to night or shift work
  • Delayed sleep phase syndrome treatment
  • Controlling sleep disorders associated with autism, cerebral palsy, blindness, and ADHD
  • Reducing withdrawal symptoms after quitting smoking
  • Medication or pharmaceutical induced insomnia
  • Helping to fight certain types of cancer (particularly brain, breast, colon, lung, and renal)
  • Reducing the side effects associated with chemotherapy
  • Reducing the impact and instance of tinnitus
  • Protection from radioactivity
  • Prevention of gallstone development
  • Improved fertility

Studies suggest that it may be especially useful to treat sleep issues that are due to behavioral, developmental, or mental disorders.

Tryptophan

Tryptophan is an essential amino acid that is responsible for making melatonin and serotonin. Humans cannot synthesize it, and a lack of tryptophan would be lethal; it must be obtained from plant or animal sources.

This vital molecule is helpful in dealing with sleep disorders including sleep apnea, insomnia, and bruxism. It may also have a serious psychological impact, with low levels showing a correlation with depression, anxiety, irritability, and aggression. Conditions such as PMS, ADHD, and Tourette’s syndrome all show symptom relief when consistently healthy tryptophan levels are present.

Due to the link with both serotonin and melatonin, tryptophan induces feelings of calm, relaxation, well-being and sleepiness. It also assists your body in manufacturing and assimilating proteins for cellular function and efficiently assists with niacin production and conversion.

Cortisol

Cortisol is the flight-or-fight hormone responsible for a wide range of functions and reactions in the body. Produced in the adrenal glands, it is transported throughout the body via the bloodstream. Cortisol creates the rise and shine impulse that wakes you up in the morning. Maintaining homeostasis of this hormone is an essential component to finding that sweet sleep spot.

Cortisol levels peak between 8-9 am. and respond to daily activity levels. Production sharply declines between midnight and 4am. This balance creates what is known as a diurnal rhythm (being awake during the day, sleeping at night).

Depending upon the cells it is interacting with, cortisol can have a directly positive impact on your stress response, blood pressure, and inflammation reduction. It also influences blood sugar control, metabolism regulation, and memory formation.

However, both high and low cortisol levels will have a negative influence on your ability to fall and stay asleep.

Cortisol regulates energy by selecting the right nutrients the body needs to function. When elevated for extended periods of time, cortisol can interfere with weight, immune function, and chronic disease.

Experiencing a spike of cortisol late in the day or evening can induce an elongated stress response due to adrenaline release that prevents the yummy wind down after a long day. Similarly, dysregulation can cause unhelpful hiccups of cortisol through the night that interfere with a solid sleep state and those vital REM periods.

Excess cortisol may present as an inability to shut your brain down at night and racing thoughts that often focus on negative experiences in the past or worries about the future – otherwise known as being “tired but wired”.

Overproduction of cortisol can be caused by being overworked, routinely stressed, worn down, or chronically ill. Over time, this can manifest as adrenal fatigue, insomnia, sleep disruption, and depression.

Low levels will reduce the “cortisol awakening response”. Energy is often at a bare minimum, inducing a state of chronic fatigue. This can prevent initiation of other hormone cycles or incite overreaction of others, creating a negative feedback loop.

GABA (Gamma Aminobutyric Acid)

GABA is the primary inhibitory neurotransmitter and the most important amino acid for sleep, muscle relaxation, and anxiety reduction. In short, it turns off the worrying thoughts that impede restful sleep and prepares the mind for mood balancing subconscious decongesting. These sedating effects have a huge impact on sleep quality and quantity.

GABA can be helpful with relaxation and the ability to fall and stay asleep. It has also useful in dealing with restless leg syndrome, muscle spasms, and even epilepsy.

Low levels of GABA can prevent you from going into a deep sleep, which allows minor distractions to wake you up and prevent you from nodding off again. In addition, low GABA is linked to depression, anxiety and other psychiatric disorders.

Poor diet, illness, age, and exposure to environmental toxins can all affect the GABA levels.

When to Eat

Eating yourself to sleep involves diet consciousness. Get familiar with the best foods for supporting those 40 winks.

Make sure you’re not consuming the wrong stuff at the wrong time. It confuses the natural flow of chemicals and hormones that orchestrate revitalizing rest, which can be a tripwire for general system dysregulation. All sources of caffeine should be consumed before 2 pm. For sensitive folk, this includes chocolate. Additionally, avoid taking Vitamin D supplements or Fermented Cod Liver Oil after 2 pm. Ideally, you should stop eating for 4 hours before bed, but at the very least, skip heavy, spicy, and/or difficult to digest meals within that time frame.

If necessary, eat a small high protein/high fat snack at 7pm or earlier to tide you over and keep your blood sugar balanced. A handful of nuts promotes tryptophan production. To keep nighttime interruptions to a minimum, stop drinking about 2 hours prior to bed.

Foods and Substances That Prevent Sleep

Trans fatty acids and industrial seed oils (vegetable, canola, margarines, and shortenings) promote systemic inflammation, that encourage biological stress. Foods with a high glycemic index will also interfere with natural sleep patterns by spiking blood sugar and cortisol response. These include simple carbs, sugar, fruit juices, sodas, and energy drinks.

Pharmaceuticals, Over the Counter Meds, and Substances

Medications can be seriously disruptive to sleep, but also very sneaky. It’s often difficult to ascertain whether those tablets are tampering with your sleep, particularly if you are taking multiple medications. Have a rifle through your medicine cabinet to check whether one of these top culprits is causing problems.

  • Alpha-blockers and Beta Blockers
  • SSRI antidepressants
  • Angiotensin II-receptor blockers (ARBs)
  • Cholinesterase inhibitors and ACE inhibitors
  • Second-generation (nonsedating) H1 antagonists
  • Glucosamine and chondroitin
  • Statins
  • Corticosteroids

Nicotine and THC (marijuana) could also be a factor.

The Best Sleep Diet

Let’s eat! It’s time to breakfast, lunch, and dinner ourselves into bed. These dietary additions will manufacture the building blocks of structural hormone and chemicals to balance and promote the best sleep.

Follow an organic, anti-inflammatory diet that excludes processed products and is high in whole foods, healthy fats, vegetables, and some fruits. Along with plenty of nuts and seeds, you’ll be able to load up on important antioxidants and phytonutrients while maximizing fiber intake. Be sure to keep your Omega 3 and Omega 6 fatty acid intake ratio within the 1:3-1:4 range.

Top Foods for Melatonin Management

  • Tart cherry juice
  • Bananas, oranges, pineapple
  • Tomatoes, bell peppers, sweet corn
  • Barley, oats, rice
  • Flaxseed, walnuts, almonds
  • Fenugreek and mustard seeds

Top Foods for Tryptophan Production

  • Seeds and nuts
  • Soy
  • Cheese
  • Red meat
  • Poultry
  • Fish and shellfish
  • Beans and lentils
  • Eggs

Top Foods for Cortisol Control

  • Cold water fish
  • Beef liver
  • Eggs
  • Greek or fermented yogurt
  • Flaxseed and walnuts
  • Chard (swiss, ruby, rainbow)
  • Citrus fruits and papaya
  • White beans

Top Foods That Promote GABA

  • Black, green, oolong tea
  • Halibut, mackerel, shrimp
  • Beef liver
  • Fermented foods
  • Jumbo oats and rice bran
  • Almonds and walnuts
  • Lentils

Other Foods for Sleep

There are lots of additional options and substitutes for getting the most delicious sleep. Switch regular potatoes for beta-carotene rich sweet potatoes, and that greasy side dish for some steamed dark leafy greens. Cook with coconut oil and drizzle a fresh salad with extra virgin olive or avocado oils. Incorporate grass fed gelatin and a dash of creamy milk into your smoothies.

In the evening, make up a brew of your favorite herbal tea. Chamomile, mint, lavender and St. John’s Wort are particularly soothing.

What Supplements Promote Good Sleep

Finding the right combination of supplemental additions to your diet and routine is extremely personal. There is no one-size-fits all approach, so careful experimentation and observation is an important part of finding what’s right for you.

Herbs

Vitamins and Minerals

Supplements and Extracts

Final Thoughts

Stop hiding your sleep worries under the bed. Make integrating these balancing practices into your routine a daily, lifetime habit. Eat yourself to sleep, sleep yourself to life.`

Recommended Products:
Recommended Reading:
Sources:


Stop Exfoliating, Toning, and Moisturizing – Make Your Own Bacteria Your Beautician

Cosmetic companies have created an empire that has paved the way to dermal disaster. Bright, shiny bottles. Glittering labels. Designer fragrances. Million dollar ad campaigns. It’s no wonder modern beauty products are so appealing. Unfortunately, most of the beautifying blends consumers rely on for vanity, anti-aging, and hygiene are packed full of harsh chemicals and unregulated poisons. There’s more than an even chance these products are causing serious, lasting harm.

Why Cleansing is Corrosive

Poplar cleansers are offered in the form of creams, milks, lotions, foams, and mousses. Each one claims to target a specific skin type or problem. The surfactants commonly found in these cleansing products wash away sebum and dissolve the skin’s protecting enzymes and hydro-lipid barriers, eliminating the skin’s natural acid mantle. This diverse microbiome of beneficial bacteria acts as the skin’s natural defense to keep the good bacteria in and the bad bacteria out as it maintains natural moisture levels. When the microbiome is destroyed, pollutants, toxins, and harmful pathogens gain instant access to vulnerable skin.

Surfactants are comprised of sulfate, sulfonate, and phosphate-based ingredients and can be found in both standard and so-called natural cleansers. These stripping chemicals can stay on and in the skin for as long as 4 days, allowing deep penetration that can trigger systemic reactions. This can manifest as acne, dry dull skin, melasma, and premature aging. Antibacterial products are immediately and continually disruptive to the skin and encourage microbial mutation, making the skin a breeding ground for superbugs and pathogens.

Why Exfoliating is Problematic

The uppermost dermal layer of the skin is comprised of dead skin cells. This fact has given rise to the belief that these dead cells are useless and dirty and that they should be removed through daily diligence, but these cells also act as a protective barrier. Exfoliation leaves the young, underdeveloped cells underneath stressed and vulnerable, incapable of dealing with exposure, intruder invasion, and inflammation.

Most multi-step skincare regimens include an exfoliation component that makes you believe you’re properly clean because you’ve given yourself a thorough scrubbing. Plastic microbeads are an abrasive commonly found in everything from high-end bath gels to toothpaste. When used as an exfoliant in skin scrubs, they can cause tiny fissures to form that cause redness, itchiness, irritation, and sensitivity. Microbeads are an ecological disaster contributing to the vast plastic wasteland in the sea and contamination of the food chain (more on microbeads).

Why Toning is Harmful

Toners are often touted as balancing tonics for fresh and ultra clean skin. The truth is, toners are usually alcohol based astringents that disrupt and remove your natural acid mantle. Consistent use will cause low-grade inflammation that eventually weakens the dermal layers. Eventually, your skin will be broken down to a level of vulnerability that allows destructive substances to have a direct line into the bloodstream.

While toners seem to offer some relief for sufferers of oily skin, in actuality, excessive removal of oil will stimulate the sebaceous glands into secreting even more oil to compensate. Those with dry skin will only exacerbate their condition, leading to chronic dehydration and premature aging.

The effectiveness of this practice is short lived and counterproductive, leaving those with problematic skin to believe that their issues are simply on the increase. The reality is that they are continually destroying the delicate balance of beneficial bacteria that regulate the homeostasis of healthy skin.

Why Moisturizing Can Cause Damage

From rich and creamy to light and airy, modern moisturizers would have you believe that every (expensive name-brand) product was formulated with your exact skin type in mind. With alluring botanicals and stem cell technology, products claim that everything from freckles to crow’s feet can be banished with their modern hydrating formula.

Aside from the fact that the average options are full of alcohol derivatives (very dehydrating!) and fragrant irritants, these products are teeming with laboratory synthetics and man-made ingredients. They are held together with controversial preservatives like parabens, which were recently found to be present in 99% of all cancerous breast tissue.

After removing all traces of the skin’s natural defense system through an atomic cleansing routine, slathering on moisturizing concoctions significantly increases toxic exposure. Repeated contact increases the likelihood of cell mutation and abnormal cell development. Not only is this deeply aging, it could easily lead into cancerous territory.

How to Make Bacteria Your Beautician

The outlook may seem bleak, but there are wonderfully effective methods that use safe, truly natural, and elemental organic ingredients. Healthy, beautiful, glowing skin is not the preserve of airbrushed images and clinical trials.

A Better Way to Cleanse and Moisturize

Set aside the multi-step approach! Oil cleanses, tones, and moisturizes all at the same time. Just as you need nourishment to perform, so does your skin. Though it may seem counterintuitive to put oil on your skin, especially if you have acne or oily skin, this method is truly the only way to find balance. Feed the good bacteria in your natural skin microbiome with a stabilizing beauty routine of organic oils.

Jojoba Oil

Simply place a quarter-sized amount in your hand and massage it over your face. Remove with a tissue. Repeat if necessary. To moisturize, dab on a little extra oil and away you go.

Jojoba oil gently and effectively removes dirt, excess oils, and makeup. It dissolves hardened sebum deposits that accumulate in the pores, but it doesn’t strip the acid mantle or disturb the microbial balance. While nourishing and supporting the dermal layers, it cultivates and preserves your hydro-lipid barrier and protective enzymes. Plus, jojoba oil never goes rancid, so you can buy it in economical quantities that will keep forever.

Castor Oil

For a much deeper cleanse, try adding a small amount of organic castor oil into your oil cleansing routine. It can be implemented daily for problematic skin or weekly for general maintenance.

Only a tiny amount is needed, as it can be quite drying if applied excessively. By adding 10-20% castor oil to the mix, you will purge out impurities while maintaining adequate hydration and the integrity of your skin structure.

Castor oil is excellent for congested and acne prone skin. So often, these issues are dealt with by a sledgehammer approach that is ultimately damaging and counterproductive. By gently nudging the bacterial and sebum production into balance, you can reduce the sensitive, inflammatory nature of greasy or blemish prone skin. It preserves the acid mantle and encourages healthy cell turnover for a glowing complexion.

How to Exfoliate with Ease

Exfoliation itself isn’t the enemy; over application is the real problem. It can be useful to exfoliate in moderation, but never vigorously or more frequently than once per week. This can increase circulation of blood and lymph, as well as gently assist the body’s cell turnover.

Try dry brushing with natural bristles to boost this process. Body brushing with lymph stimulating oils such as rosemary, cypress, or eucalyptus will stimulate healthy circulation and gently even out the skin’s surface.

Soft pony bristle brushes can be used on the face for circulatory and lymphatic stimulation, using small, careful, upward strokes. Baking soda may also be used as a facial exfoliator. Mixed into a paste using oil or water, it can make for a zesty ablution now and again.

Final Thoughts

When you nourish your skin with replenishing, revitalizing, and rejuvenating oils you allow your skin to thrive by strengthening its own intelligent design. If you cultivate the perfect environment for a thriving community of beneficial microbes, you will accomplish better, lasting results.

Further Reading:
Sources:


Sleep More, Sleep Better

Sleep deprivation is responsible for an estimated 100,000 car accidents every year. This equates to an average of 1,550 deaths and 71,000 injuries. It has been linked to such disasters as the Chernobyl nuclear power plant blow-up, the Challenger space shuttle explosion, devastating oil spills in the ocean, and commercial airline crashes.

Sleep is non-negotiable. It’s an integral component of health, wellness, and basic functionality. Our bodies rely on this sacred time to heal, assimilate nutrition, and decode the subconscious. Yet, so many of our daily habits sabotage the integrity of this essential ritual and the natural balance of melatonin, serotonin, and cortisol.

The loss of a single night’s sleep will have a negative effect on mental clarity, work efficiency, and physical capability. It can even obscure your brain’s ability to articulate ideas and its decision-making faculties. Long-running sleep deficiency is linked to increased systemic inflammation and hormone dysregulation. These, in turn, can be the catalyst for disease, dysfunction, and chronic illness.

A lack of sleep is associated with, but not limited to:

  • Diabetes
  • Obesity
  • Cardiovascular disease
  • High blood pressure
  • Stroke
  • Heart attack
  • Memory loss
  • Depression
  • Immunity suppression
  • Libido reduction
  • Decreased fertility
  • Stress
  • Premature aging

The solution: sleep more, sleep better. Sleep is a vital function your body is desperate to experience at regular intervals. Let yourself steep in the optimal rest your body craves so it can thrive every single day.

By employing some simple strategies, you can dramatically improve both the quality and quantity of your shut-eye. Let sleep do the work, so you don’t have to.

Bedding

The average person spends roughly 25-30% of their life in bed. Though we often give much consideration to the plush design and comfort of our clothing, cars, and couches, the way we equip our beds tends to be sorely lacking. However, given the crucial role sleep plays, it is absolutely worth spending the time and effort getting the details right. Your health literally depends on it.

What to Look For

Mattresses, Pillows, and Padding

Over the course of ten years, a mattress can double its weight due to the accumulation of  dead skin cells and dust mites! Opt for a 100% natural latex-filled mattress. They are antimicrobial, antibacterial, dust mite free, and they inhibit the growth of mold and mildew.

According to materials published by Ohio State University, a typical used mattress may have 100,000 to 10 million mites inside. Ten percent of the weight of a two-year-old pillow can be composed of dead mites and their droppings. Mites prefer warm, moist surroundings such as the inside of a mattress when someone is on it. One of their favorite foods is dead skin, and people shed about one-fifth of an ounce of the stuff every week, some of which surely ends up flaking into your mattress.” -Live Science

Conventional mattresses are full of harmful chemicals and fire retardants – up to 4 ½  gallons per mattress! Modern beds are rife with petroleum based foams, synthetic substances, and toxic industrial byproducts.

[…]  the chemicals in a mattress can be a big source of exposure and have been linked to problems like allergies, asthma, fertility problems/hormone imbalance and even autism in sensitive individuals.“ -Wellness Mama

With all natural mattresses and bedding (trusted source), you don’t want to skimp on quality. Check for legitimate organic certifications, check into the businesses, and be wary of labels that tout “all natural materials,” as these labels are not reliable.  There are some very nice, high quality all natural mattresses labeled as such, but there are also many more brands using the label meaninglessly.

Linens

You can produce up to 26 gallons of sweat per year – while sleeping! Going for organic, chemical-free linens will help with this issue by absorbing and dispersing that moisture. Wool stuffing, cotton, and silk bedding are excellent choices that provide both lasting comfort and hygiene. These materials optimize body temperature and prevent sweating. Avoid down filled pillows and duvets, as they are prone to mold and dust mites, which add an average of 7 lbs per year in mite droppings and debris!

Grounding/Earthing Mat

Earthing is credited with everything from lowered blood pressure and reduced pain and inflammation to an increased quality of sleep, allowing you to feel calmer and more energetic.

Earthing can be accomplished by connecting your body to the ground or a natural body of water (think sitting in the park, taking your shoes off outside, playing on the beach), but for many, it is a difficult practice to do every day. Grounding mats provide a convenient way of connecting to the many benefits of earthing for those who cannot incorporate daily doses of rivers and tree climbing into their routine.

Grounding restores the healing energy that can get depleted through modern lifestyles, over exposure to electromagnetic field (EMF) sources, and a lack of connection to nature. Various sizes and shapes of mats are available, from those that fit comfortably into your shoes or on your desk chair, to sheets that you sleep on.

Your Room

The second factor to consider when developing better sleeping habits is your room. Even the softest organic cotton sheets aren’t going to mean much if you’re setting up camp in the middle of Grand Central Station. Calm it down and create a gentle ambiance that balances your cycles and rhythms of sleep, making the most out of your shut-eye hours.

How to Create an Amazing Sleep Space/Sanctuary

Feng Shui

Implement a little ancient Chinese wisdom in the form of Feng Shui. This practice is all about creating a sense of energy balance and flow that will calm the senses and encourage restfulness in your temple of sleep.

Disconnect from Technology

The blue light emitted by most modern bulbs, electrical appliances, and devices is extremely disruptive to our circadian rhythms. Avoid watching TV or using phones, tablets, and computers for 90 minutes before bed.

Fill your home and bedroom with warm light sources. Bulbs that give off yellow, orange, or red tones send signals to your brain that it is time to wind down.

Use light filtering glasses with orange lenses to reduce the effect of blue light exposure or try the free computer app f.lux that warms the light of your screen. By sunset, a sedating copper filter ensures easy night viewing.

Declutter and Make it Sacred

If a pile of unmatched socks, old magazines, and the looming treadmill are the last thing you see before tucking yourself in, the physical clutter will amount to mental clutter. This is never a winning sleep formula.

Fire up the Feng Shui to keep your to-do list out of sight by making your bedroom a sacred space. Don’t let chores and projects spill into it. Remove anything that activates your mind away from a resting state. Books, paperwork, exercise equipment and anything that stimulates a stress response should be removed.

House Plants

Thriving green life in your bedroom naturally and efficiently filters and detoxifies the air, reducing the impact any disruptive chemicals may have on your sleep cycles.

Plants have a calming effect on the nervous system that promotes a sense of well-being. This is beneficial both upon waking and before turning in for the night.

Air Flow

Opening windows is the simplest and most effective way to introduce a fresh, de-ionized airflow into your room and house, creating a rejuvenating breathing environment.

Positive pressure systems can provide a non-intrusive solution to managing humid climates and preventing toxic mold accumulation.

Plenty of open space above and below the bed allows clean, replenishing air to circulate and prevent mold and dust build up.

Light Balance

Sleeping in darkness is essential for balancing circadian rhythms. Light pollution disrupts sleep, particularly in an urban environment. Black out curtains reduce exposure to artificial sources of light. The cumulative effect of small (often blinking) lights from electronic devices in your bedroom can add up. Remove devices from your bedroom (alarm clocks, phones, night-lights, chargers, etc.) or use dark electrical tape to cover the lights.

Conversely, sunlight exposure early in the morning increases cortisol production and helps regulate circadian rhythms. Open those curtains wide straight away! Getting outside during the day, even if it’s only for a short lunchtime walk, dramatically increases circadian balance and melatonin production later in the day.

Temperature

This is a popular topic of discussion (or disagreement) between men and women, but stats show that the optimal temperature for sleeping is between 60 and 68 degrees Fahrenheit. If you start decreasing the temperature a little before the PJs come out, you’ll send signals to your brain and body that it’s time for bed.

A bedroom that is too hot or too cold can significantly interfere with quality REM sleep. Make sure you have the best bedding to help regulate body temperature. Try natural fabrics that breathe properly for the your climate you’re in.

Carpets

Carpets contain around 4,000 times more bacteria than your toilet. Additionally, they can be horribly toxic to humans and have a terrible impact on the environment, both through their production and disposal. Like conventional bed linens, synthetic carpets are petroleum based and laden with chemicals such as fire retardants.

Dust, dust mites (and their droppings!), moisture, and mold all accumulate in carpets. Opt instead for non-toxic, environmentally sustainable carpets and floor coverings. Better yet, remove carpets altogether and choose natural wood or stone flooring. If finances are a limiting factor, consider eco-friendly linoleum options.

Bright Colors in Room

Surround yourself with color and stimulate your nervous system with a bright pallet to welcome yourself awake. Striking up your senses in the morning helps to regulate your cortisol, the wake-up and activate hormone.

Always choose low VOC, organic, or water based paints to maintain low toxicity in your home.

Your Body

Sleep can also be deeply affected by what we put into our bodies. Take care to notice where these sneaky substances are cropping up, as some are much more obvious than others.

Both stimulants and depressants can disrupt sleep. Investigate, minimize, or eliminate the following for best dream-catching:

  • Caffeine
  • Nicotine
  • Sugar
  • Energy Drinks
  • Alcohol
  • THC/marijuana
  • Prescription medication
  • Over the counter drugs

Anyone suffering from regular insomnia should work on detoxifying the home, and balancing the body’s hormones. If the gut isn’t healthy, the endocrine system won’t be healthy, the body will not sleep well. It takes energy to sleep and to heal while we sleep. Check out Healing the Endocrine System and Leaky Gut Syndrome, and Autoimmune Diseases, and also see How Negative Ions and Positive Ions Affect our Health (click on the image).

Final Thoughts

Sleep is not a peripheral adjunct to a healthy existence; it is the lifeblood. It’s time to overcome the modern model of perpetual exhaustion and rebuild the ritual of sleep. Adopt conscientious strategies and revitalize your waking life.

Recommended Products:
Related Reading:
Sources:


Menstrual Cups Could Save Your Life – Here’s What You Should Know

At first glance, the use of menstrual cups may appear to be the sort of radical hippie ritual that induces a sense of compromised hygiene and sound logic. Common sense would dictate that only the most dedicated and possibly unhinged earth mother would opt for such an unconventional method of dealing with menstruation. Indeed, the notion may be a deeply foreign and unappealing option when weighed against the familiar glint of modern sanitary products. However, upon closer inspection, and considered with an open mind, the numerous benefits of using of menstrual cups far exceed customary options.

What are They and How do They Work?

Measuring approximately 2 inches long, with a capacity of 30ml, these soft silicone cups collect your flow as opposed to absorbing it. Inserted vaginally, they effectively replace the need for conventional tampons or pads. By forming a gentle seal against the vaginal walls, the cup can be worn comfortably for extended periods without odor proliferation or spillages.

The cups have silicone stems connected to the bottom-most point. You may leave the stem long for effortless removal, or trim it as short as you please, according to what is most comfortable. No one way is incorrect.

Menstrual cups can be easily found and purchased online and are often found in health food shops.

Benefits

It is understandable that this process may be unappealing to the uninitiated, but the far-reaching benefits of using menstrual cups should be considered before dismissing this unconventional practice altogether.

Economical

The numbers speak for themselves. Because this amazing apparatus lasts up to ten years, the economy of a single purchase quickly, and in some cases, immediately, offsets the initial outlay.

  • The average woman spends between $5 and $15 a month on sanitary products, which is somewhere between $60 and $180 per year (that’s a potential $600 to $1800 over a decade)!
  • Reputable menstrual cup brands can be purchased for $15 to $30.

Ecological

Throughout an average lifetime, tampon users are estimated to go through more than 10,000 of the brightly colored, floral scented, individually wrapped contraptions. Whether it’s treated cardboard or pearlescent plastic, the cumulative contribution to landfill from applicators alone is staggering – not to mention all the additional packaging that accompanies these highly marketable products.

Due to the synthetic nature of most modern tampons, they are responsible for an increasing percentage of the world’s waste crisis – and remain a long-term burden by not degrading efficiently.

With genetically modified organism use on the rise, tampons are no exception to the expansion of this controversial science. Increasingly, manufacturers are choosing to use GM cotton (in addition to swathes of other dubiously artificial ingredients such as polyurethane and rayon).

…even if you do use an all-cotton tampon, it is as well to be aware of the increasing proliferation of GM cotton in the marketplace. Dr Ilya Sandra Perlingieri, author of The Uterine Crisis (1st Books, 2003), believes that more and more tampon manufacturers are using genetically modified cotton, which resists the effects of antibiotics. This is important since the rate of sexually transmitted diseases is on the rise. Bacteria exposed to GM cotton may inherit that resistance to antibiotics, making STDs increasingly difficult to treat.” – Pat Thomas

Comfortable and Convenient

Monthly menses enjoy the distinction of being inconvenient, uncomfortable, and downright annoying. However, menstrual cups offer unparalleled comfort and convenience at a time when a little respite is greatly needed. Irritation need not feature at the top of your list during your bleed week:

  • Not only can the cup be used for 6-12 hours at a time, but once in, it melds with your body for a blissfully unobtrusive experience.
  • You can engage in vigorous and dynamic movement with the cup in, without concern for leakage or the need for readjustment.
  • Used correctly, you won’t feel it.
  • Additionally, the cup can be worn safely and effectively through the night.

Personal Safety

The safety considerations to make while using contemporary menstrual management methods are many and varied.

Tampons are associated with the following:

  • Toxic shock syndrome (TSS) is a serious, potentially fatal condition associated with tampon use. High absorption products create the ideal environment for harmful bacteria to thrive. These organisms could ultimately convert into the toxin that induces TSS.
  • Excessive absorption causes and exacerbates dehydration, fissures, and areas of acute irritation.
  • Tampons leave behind fibers that interfere with the normal function and homeostasis of the vagina.
  • Tampons are frequently filled with many synthetic compounds, additives, parabens, perfumes, chemical deodorizers, and bleaching agents. These are singularly capable of disturbing normal function and healthy vaginal flora – used in concert, they are highly disruptive.

On the other hand, menstrual cups provide many promising perks:

  • There is no risk of developing TSS.
  • They do not compromise vaginal health by intruding upon the delicate balance of beneficial microbes.
  • Because that they catch the flow, rather than absorb it, cups do not dry out the mucosal membrane of the vaginal wall or leave behind any residue of any kind. This ensures the womb’s continued efficiency at cleansing, detoxifying, and protecting.
  • Conscientious brands such as Mooncup state that their product is: “Made from soft medical grade silicone, the Mooncup is latex-free and contains no dyes, BPA, toxins or bleaches. It’s also great for women with sensitive skin.” They also go on to state that: “The Mooncup menstrual cup contains no bleaches, deodorisers, or absorbency gels.”

How to Use

Getting used to the idea of using a menstrual cup can be a little challenging. It does require a bit of a pioneering mindset and a confident approach, but by being informed and taking your time, you will quickly overcome the daunting uncertainty.

To insert:

  • Positioning is important, and it may take some time to figure out what angle works best for you. Sometimes sitting, squatting, or standing with a leg on a raised surface can help.
  • Pinch the lip of the cup together, making a “U” shape. Alternatively, you may choose to make more of a small “O” shape by collapsing one side of the cup down into the cavity and holding the top together with thumb and forefinger.
  • Allow your anatomy to guide the process of insertion.
  • You may find that wetting the cup with water beforehand eases the entry.
  • Once in, you can allow the cup to expand. It is at this point that the seal naturally forms, but adjustments can be made by shifting the cup to best suit you.
  • It is important to ensure the cup is fully inside and not interfering with the opening of the vagina. This would prove both uncomfortable and less effective.
  • Should the stem be visible, trimming might be appropriate.

To remove:

  • Pull on the stem, and slightly squeeze the base of the cup.
  • Carefully ease down one side of the cup, then the other.
  • Empty the cup.
  • Either rinse or wipe it with a tissue before reinserting.

Additional Considerations

Size

There are two sizes of cup on the market:

  • Size one is appropriate for women under 30 who have not given birth vaginally.
  • Size two is more suitable for women over 30 and those who have given birth vaginally.

Normal Variations

Every body is different, and due to the intimate nature of this method, it is important to make adjustments that are right for you, based on your own experience.

  • Depth of insertion may vary. This is okay, and, moreover, normal. Listening to your anatomy will allow you will ensure the best outcome.
  • Trim the stem to a length that suits your comfort level; this may mean leaving it completely uncut, or entirely removing it.

Sanitation

Good hygiene is a crucial component of safe and successful menstrual cup use.

  • Always wash your hands thoroughly before and after insertion.
  • Though it is not recommended, if you do use soap to clean the cup between uses while on your period, make sure the soap is completely removed before re-use to avoid irritation to the delicate tissue.
  • It is necessary to sanitize your menstrual cups after your period is over, and it is easy to do in an eco-friendly way by boiling it with vinegar for 5-7 minutes.

Staining

Over time, the cup may take on a darkened, stained appearance. The color change may range from brown to orange to yellow. This is perfectly normal and consistent with correct usage. Staining is not an indication of fault or uncleanliness. An eco-friendly option for removing the discoloration is to scrub it with a paste of baking soda and water.

Storage

To preserve the longevity and hygiene of your cup between uses, proper storage must be observed.

  • Let the cup thoroughly dry after sterilization.
  • Store in a breathable cotton bag. (Extra points for organic cotton!)
  • Do not use a plastic bag, Tupperware, or sealed container.

Cons

It is important to bear in mind that adjusting to using menstrual cups may take some time and practice. Furthermore, they may not be appropriate for everyone.

  • The use of cups may interfere with women who have an IUD or Nuva Ring fitted, as these devices may become displaced. Consent from an OB/GYN is strongly advised under these circumstances.
  • This method may prove difficult to insert for some, particularly young girls who have never been sexually active. Additionally, some bodies are less suited to cups and will have less success with them due to conditions such as a dropped uterus, a prolapsed uterus, or fibroids.
  • Removal may also pose problems for new users. Though not uncomfortable, the process can be a little tricky to master and will take some practice.
  • Especially compared to popular sanitary products, cups can involve more mess. Direct contact with the process of flow collection can be off-putting. In particular, use in public restrooms may prove less convenient.
  • Long term maintenance requires proper sterilization and storage.

Final Thoughts

Doubtless, many will shy away from this alternative practice in favor of more contemporary methods that receive widespread support and media coverage. However, when all the facts are taken into consideration, it is increasingly difficult to justify the risks and compromises associated with those habits. This small change can change your health, well-being, and may even save your life.

Recommended Reading:
Sources: