13 Nov
2015

7 Natural Ways to Get Better Sleep Without Medication

Finding natural ways to get better sleep without medication is important because almost everyone has trouble sleeping at some point in their life.

There’s a lot of focus on the amount of sleep (# of hours per night) we get but what about the constitution of that sleep? In terms of sleep, it is not just the quantity of sleep but also the quality. The age old question of, “How many hours are you sleeping at night?” is likely not as indicative as, “How well do you sleep at night?”

Thousands knowingly suffer from insomnia but perhaps just as problematic is the less overt “poor sleeper” whose health is negatively impacted by poor sleep without their knowledge. In fact, upwards of 70 million Americans (29% of our adult population) suffer from a lack of sleep or poor sleep quality.We’ve documented the overmedication of Americans and sleep aids are no exception as 9 million Americans (4% of US adult population) use prescription sleep medication despite the inherent risks.

It doesn’t have to be this way. There are several natural ways to get better sleep without medication:

Natural Ways to Get Better Sleep Without Medication

1. Create Absolute Darkness in your room

A recent study showed that event he subtle light of a laser pointer disrupted the sleep of the survey participants. Light disturbs the body’s production of melatonin which is a sleep regulating hormone that your body naturally produces. Sanjeev Kothare, M.D., director of the pediatric sleep program at NYU Langone Medical Center calls melatonin, “the hormone of the dark” because the body produces late in the day as it gets darker in your environment. By exposing your body to light in the form of TV, cell phones, etc., you are confusing your body’s natural daily cyclical functioning by not allowing it to produce the proper amount of melatonin. So ditch night light and if you insist on having your cell phone in your room, keep it face down so that it does not emit light during the night.

2. Restorative Yoga Poses or Meditation Before Bed

Standing forward bend, Seated forward bend, Happy Baby, and Seated Twists are just a few of the dozens of helpful yoga poses that can be practiced before bed. Studies have shown that those who practice yoga and/or meditation get more sleep and better quality sleep. Do a few restorative poses to induce relaxation and to calm your central nervous system.

3. Drink Herbal Tea

In the US, Chamomile Tea is the most well known tea. It works. Peppermint, Spearmint, Licorice Root are also good for promoting restful sleep. Yogi Tea makes a good, natural, non GMO blend for sleep induction.

4. Make Sure Your Sleeping Environment is as Silent as Possible

Sleeping with a television should be avoided. By sleeping with the TV on, the quality of your rest is compromised. Your brain is subconsciously attempting to interpret the chatter of the TV show and hundreds of commercials that you’re exposing it to. It’s no wonder that even if those who fall asleep with the TV get the same # of hours of sleep, they don’t experience the same quality of sleep. If even the slightest noise or sound has been proven to negatively impact sleep quality, you can imagine the impact of television.

5. Deep Exhales

Inhale through your nose for a count of 3 seconds. Exhale through your nose for a count of 6 seconds. Doubling the amount of time on the exhales has been proven to decrease stress and help with relaxation.

6. Keep the Room Cold

You know that feeling in the morning when you don’t want to get out of bed because your room is cold and your bed is warm? Recreate this every night. If you’re able to control the temperature in your room, keep the temperature below 70 degrees Fahrenheit, 21 degrees Celsius. Can you ever recall getting a good night sleep while you were sweating or the temperature was too hot? Me either.

7. Put the cell phone and computer away at least one hour before bed

One of the best practices for getting quality sleep is to put your cell phone in airplane mode before going to sleep. Checking the barrage of incoming messages and advertisements on your cell phone right before bed can cause stress and decrease relaxation. Make sure to totally “shut it down” before you hit the sack 😉 Instead of looking on Facebook or texting, you might take 10 minutes to journal, pray, or reflect on the beautiful things in your life.

Hope you can implement these tips to get better sleep without medication. Please let us know if you have any other ideas on how we can all get better quality sleep. 🙂

2 comments Paz Romano
9 Nov
2015

Seven Benefits of Vegan Lifestyle

There are so many benefits of vegan lifestyle. People often focus on what vegans do not eat but it’s also important to consider what vegans do eat! A healthy vegan means consuming vast amounts of fruits, vegetables, nuts, legumes and grains. Be careful with vegan desserts as they can contain high fats and sugars. Sticking with REAL vegan foods are the most beneficial and here’s why:

Seven Benefits of Vegan Lifestyle

1. Easier Digestion

Many fruits and vegetables are non acidic which is easier on the digestive tract. In contrast, processed, acidic meats are harder on the stomach. Raw vegetables are also rich in enzymes which increase the level of digestion in the stomach leading to better absorption of nutrients. Forget the bloating and sluggish feelings because eating vegan will allow your body the optimum level of energy you deserve!

2. Eliminating Dietary Cholesterol

Plant based foods have little to no cholesterol. In fact, plant based foods improve liver function which is where cholesterol is produced. Avocados, walnuts, beans, and oats are all great foods to fight high cholesterol.

3. Decrease in Body Odor

What leaves your body reflects what enters into your body. Manufactured foods and red meat are the culprits of bad body odor. Toxins are excreted through sweat glands in the armpits. By eating clean vegan foods, your body will naturally have less toxic build up.

4. Low Caloric Intake

Vegan foods have far less calories than meats. Compare a cup of lentil soup vs. a hamburger with the bun.

1 C. of lentil soup = 186 calories with over 10g of protein and 5g of total fat.

1 hamburger with the bun = 270 calories with 14g of protein and 11g of total fat.

Although the hamburger has more protein, the lentil soup provides a sufficient amount of protein and far less fat content and calories. This is only one example of many vegan foods with great nutrients and low calorie intake.

5. Preventing Heart Disease.

Eliminating dairy and meat improves cardiovascular health and decreases the chances of heart disease (the most common cause of death in the West). Practicing healthy living habits like getting outdoor exercise also prevent heart disease. Start growing a garden outside full of vegetables which will definitely get you outdoors every day!

6. Increased Energy

Eating alkaline plant based foods provide the body with more energy. By abstaining from meat, eggs, dairy, refined sugars, white flour, and alcohol the body can maintain a balanced pH level. By eating vegan foods our body does not have to take important minerals (calcium, phosphorus and magnesium) from our bones, teeth and organs in order to stay balanced like acidic diets do.

7. A Natural Way to Consume Fiber

Beans and legumes provide high fiber (averaging 15g per cup!) Additionally, raspberries, bananas, apples, oranges and strawberries are great sources of fiber. By eating these vegan foods, the body can protect against colon cancer and lead to healthier bowel movements. The body’s blood is also cleansed by consuming fiber.

Added Bonus:

Refraining from eating meat is a practice of ahimsa and kindness towards animals.

I hope transitioning to a vegan lifestyle is easier now knowing these seven amazing benefits! If you’re new, start slow by adding in fruit for breakfast or these vegan gluten free banana pancakes. Remember, clean eating is happy living! 🙂

 

1 comment Danners
6 Nov
2015

La, Paz Bolivia – spending $25 per day in this Andes covered city is cake!

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If you are looking for a destination that is full of diverse attractions and activities, Bolivia is a perfect choice for your next adventure.

In Bolivia, you can easily spend less than $25 USD per day, eat extremely well and enjoy landscapes that photographs can’t do justice. The Bolivian destination cities that we suggest are: La Paz (a major city nestled in the snowcapped Andes Mountains), Copacabana (set on Lake Titicaca, the World’s highest accessible lake), Potosi (home of the most famous mine in the world), Sucre (Bolivia’s white-washed historical capital), and Uyuni (one of the BEST sites in the World, previously being a dinosaur stomping ground and now offering the unlike-anything-you’ll-ever-see Salt Flats).

Today, we’re discussing “A day in La Paz” – a place where $25 USD goes a long, long way. If you have the opportunity – especially if you are already traveling in South America – get to La Paz!!

We arrived in the “other Bolivian capital” on a bus from Copacabana, Bolivia. On the ride in, the scenery was fantastic. We passed between snowcapped mountains, lakes, and never-ending green pastures. The road into the city has been recently reconstructed, and if it wasn’t already there you would feel like you were the first person to catch a glimpse this land. It really is that bare in terms of development.

If we were to pick a way to spend a single day in La Paz, I would advise the following:

Start your day by catching the free walking tour with Red Cap Tours. The tour begins outside the San Pedro Prison, a prison where inmates (along with their wives and children!) infamously rent “cells” equivalent to hotel suites. From there, Red Cap walks you all over the city providing great bits of information that you won’t find in your Lonely Planet book. The tour incorporates the always interesting “Witch’s Market” and ends by taking an elevator up to observation tower of La Paz’s five-star hotel. This incredible view of the snowcapped Andes looming over the World’s Highest National Capital is all yours, free. The guides are great and gladly accept tips. The tour lasts around two to three hours.

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After the tour (you can bail out at any time), we highly recommend grabbing lunch at the number one ranked restaurant in La Paz, the vegetarian and vegan-friendly Namas Te. Healthy food and great fruit juices make this place a staple for locals and travelers alike. A delicious and hearty meal will set you back about $5 USD.

If you have time for another great activity, take a local “colectivo”, a big white shared passenger van, to the Valle de la Luna (Moon Valley) on the outskirts of the city. Nature-lovers and photographers will especially appreciate this daytrip. It is rumored that the Moon Valley got its name when Neil Armstrong visited and stated that the unearthly landscapes here looked just like those he’d seen on the moon. Admission into the park costs less than $3 USD and, with set prices clearly marked on the colectivo shared taxis, transportation costs less than $1 USD each way.

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To end your night, choose one of many typical Bolivian restaurants offering a “menu del dia”, which will set you back $2-4 USD. Most serve a great homemade soup (usually chicken, quinoa, or vegetable), and a main course of fish, meat, or chicken. If you have any energy left, the shopping stalls near the Plaza de Armas are incredible for a budget traveler. You will literally find anything and everything at extra cheap prices.

La Paz has so much more to offer. More markets, more nature, and more good food than you can possibly discover in just a couple of days. Follow this guide for a first day scraping the surface of this affordable metropolis. We had a ball walking around the city, exploring the markets, and just gazing up at the Andes. The snowcaps never get old!

0 comments blevine32