Remember the old days when you could get away with having about four hours sleep and still make it through the day without needing a nap? Many of us still don't prioritise sleep, but research shows it's imperative for good health, especially our mental health. So to make sure you're sleeping like a baby, you gotta have a good sleep ritual. So, what does that entail exactly? First thing to remember is the 3, 2, 1 approach: 3 hours before bed, no food or alcohol 2 hours before bed, no work 1 hour before bed no screen time. You then want to make sure your bedroom is a relaxing and calming environment. Keep it dark, cool, and quiet, and spruce things up with some crystals or essential oil diffusers. Amethyst, selenite, and clear quartz are great crystals for promoting relaxation and peaceful sleep. As is lavender, bergamot or frankincense essential oils. Another thing to try out is keeping a sleep journal. It's a great way to keep track of your sleep patterns and identify any issues that might be affecting your sleep. Plus, jotting down your thoughts and feelings before bed can help you release any worries or stressors you might be carrying around. If you're looking for some natural ways to promote sleep, you can try drinking some nighttime tea. I'm a big fan of chamomile, valerian root, and passionflower tea. They're all known for their calming effects and can help you relax before bedtime. Now, as we get older, our sleep needs change, and it can be harder to get a good night's sleep. And if you're dealing with perimenopause, it can be even tougher. But don't worry, there are plenty of holistic remedies out there that can help. Adaptogens like ashwagandha, holy basil, and rhodiola are great for reducing stress and anxiety, which can impact sleep quality. And other herbs like lavender, lemon balm, and passionflower can also help with relaxation and promote sleep. I like to use a magnesium supplement (you can also buy magnesium lotion to rub directly on the skin), which is a natural relaxant. Please check with your doctor or chemist before taking any supplements to make sure they're not interfering with any meditation you're taking. A good sleep ritual is essential for your health and wellness. Make sure you're prioritising sleep and taking the necessary steps to get the rest you need. Sweet dreams!
ZEST ENERGY TIP 🍋 Why not add this lovely warm drink to your night time ritual? In Ayurveda (one of the oldest systems of natural healing in the world), warm milk is a common remedy for sleeplessness. This recipe features nutmeg (a natural sleep aid) and ashwagandha (an adaptogen that helps your body deal with stress). Moon Milk (1 cup)
1 cup whole milk or unsweetened nut milk (such as oat, almond, or coconut)
½ tsp ground cinnamon
½ tsp ground turmeric
¼ tsp ground ashwagandha (or another adaptogen, like shatavari or astralagus) can be found in any good health food shop
2 pinches of ground cardamom
Pinch of ground ginger (optional)
Pinch of ground nutmeg
Freshly ground black pepper
1 tsp virgin coconut oil
1 tsp honey, preferably raw
Method
Bring milk to a simmer in a small saucepan over medium-low heat. Whisk in cinnamon, turmeric, ashwagandha, cardamom, ginger, if using, and nutmeg. Whisk vigorously to incorporate any clumps. Add coconut oil, reduce heat to low, and continue to cook until warmed through, 5–10 minutes (the longer you stir, the stronger the drink). Remove from heat and let cool slightly. Stir in honey (you want to avoid cooking honey or you'll destroy its healing properties). Pour into your favourite mug, drink warm, and climb into bed.
Comentarios