Fall is a beautiful time of year, but also a busy one. With the holidays coming up, instead of trying to do all the things, focus on what is necessary.
What is necessary? Sleep, nutrition, and prayer (if you practice Christianity or another religion). That’s it. In this little blog series, I will discuss each of these necessities and how herbs, food, and supplements can help.
Part 1: Sleep
We all need it, but sometimes it isn't easy to achieve that perfect night’s sleep. Proper sleep improves mental and physical well-being, so making it a priority is vital! That being said, there are many things outside of our control. Don’t get frustrated if children keep you up at night or insomnia strikes again for the umpteenth time. Simple action steps add up over time!
An Herb to Try: Passionfllowers (Passiflora incarnata)
Passionflowers are commonly used for anxiety and stress. They act as a mild sedative and help relax muscles. In my experience, passionflowers can be bitter when used in tea by themselves. Combining them with peppermint leaves and chamomile flowers improves the taste. Passionflower can be taken as an extract with a dose of 3-6 mL of extract/day. Other methods of administration exist. Passionflower is considered safe for children and adults. There are no contraindications or interactions with medications.
A Supplement to Try: GABA
My doctor suggested this supplement to me to help me fall asleep faster. GABA is short for gamma-aminobutyric acid. It binds to receptors in the brain to help slow it down. This supplement is generally thought to be helpful for those who have a busy and active mind, especially at night. A general rule of thumb is to start with 500 mg and work up to a higher dose if needed, not exceeding 2,000 mg.
A Food to Try: Sweet potatoes
The complex carbohydrates found in sweet potato help boost serotonin levels naturally leading to a more peaceful night’s sleep. This delicious food is great to add to any dinner menu. Here’s a simple recipe: Cut sweet potatoes into one inch cubes and lay them on a baking sheet. Drizzle on olive oil and add some salt (add other herbs if you’re feeling adventurous). Toss the sweet potatoes to make sure they are covered in the oil. Put the sweet potatoes in the oven at 425℉ for 30 minutes or until the potatoes are soft.
A Lifestyle Change to Try: Move your phone
Move your phone away from your bed and utilize the do not disturb feature. With landlines being a thing of the past, make sure your phone can still receive calls from people who may need you at night but keep it out of reach. Blue light from your phone may impact sleep quality by reducing the amount of melatonin the body produces. Turning off your phone completely may also be helpful but that may not be feasible.
A Prayer to Try: Psalm 4
In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety. Psalm 4:8