With all that's going on in the world, you may find yourself awake when you should be sleeping, worrying when you should be trusting, and tossing and turning when all you want is REST. Here are a few tips and a simple recipe to get your body back on track with deep sleep.
-Journal all your worries just before bed in heartfelt prayer out to the Lord. Pour them out on paper and ask Jesus to come take them for you. He will, trust Him to take care of it all.
-Satisfy your tummy with a simple treat, small piece of fruit or cheese, something so you are not going to bed thinking about hunger. These simple chocolate thins in the picture are 12 calories a piece. Literally 36 calories total and they leave me feeling just satisfied and a little like all is right in the world! Chocolate has a way of doing that.
-Before bed or if you wake in the night practice deep breathing. Medical News Today says that "the 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds aims to reduce anxiety or help people get to sleep. Some proponents claim that the method helps people get to sleep in 1 minute."
Deep breathing always helps me fall right back to sleep on the rare occasion that I happen to wake up in the night!
Drink some Sleepy Moon Milk for the last 30 minutes of your evening before you're ready to turn in for the night. See the recipe and why it works below! The more you consistenly drink in, the better it will work.
-Heat 8oz Milk to steaming
-Add 1 T Chamomile Flowers
1/2 t Lavender and steep for 15 minutes
- Add Honey to taste and enjoy...z z zz zzz.
Milk-Remember Grandma talking about drinking warm milk before bed? She was definitely onto something. Milk and other dairy products contain an amino acid (which help induce sleep) known as tryptophan. Milk also contains melatonin, a hormone that regulates the sleep-wake cycle. (1)
Chamomile - "For years, chamomile tea has been used as a natural remedy to reduce inflammation and anxiety and treat insomnia. In fact, chamomile is commonly regarded as a mild tranquilizer or sleep inducer. Its calming effects may be attributed to an antioxidant called apigenin, which is found in abundance in chamomile tea." (2)
Honey's natural sugars slightly raise insulin, allowing tryptophan to enter the brain. ... Remember tryptophan from the milk? This amino acid is turned into niacin, an essential B vitamin. Niacin is a key player in the creation of serotonin, a neurotransmitter needed to produce melatonin and put your body to sleep.(4)
Lavender works to calm you and relieve anxiety, and as a relaxation inducing sedative to help bring about sleep. Lavender also interacts with the neurotransmitter GABA which quiets the brain and nervous system activity, reducing agitation, anger, aggression, and restlessness. It also reduces inflammation and functions as a pain reliever, or analgesic. (Beneficial if pain is contributing to your sleeplessness.) (3) If you need more help sleeping this essential oil blend called Circadian Rythym, this SLEEP and this one for CALMING will help get your body back on track. Or you can always reach out to me. God bless you! You will keep in perfect peace those whose minds are steadfast, because they trust in you. Isaiah 26:3
Sources : 1-Restonic blog, 2-Healthline, 3-The Sleep Doctor.com 4-Bee Keepers Naturals