The Stars of Natural Sleep RemediesIt happens to us all. Sometimes there are nights where it seems impossible to either fall asleep AND stay asleep. We can will ourselves all we want, but when it comes down to it, the sleep process involves a lot more than willpower.There are actually four different chemicals that aid in proper sleep. The first, tryptophan, is what is needed to start the process of sleep. Tryptophan is the only one of the four chemicals not produced naturally by the body. This is one chemical that you must consume. Once it’s consumed, it gets converted into 5-HTP, which then converts into serotonin. The serotonin then converts into melatonin. It’s the melatonin that tells our body when it’s time to sleep and when it’s time to wake. If you don’t get enough tryptophan to start your sleep process, your body will be lacking in the other three essential sleep chemicals.If you regularly have trouble sleeping, make sure that you are consuming foods that contain tryptophan. These include: cheese, chicken, eggs, fish, milk, nuts, oats, peanut butter, peanuts, pumpkin seeds, sesame seeds, soy, and turkey.Once you know that you are eating foods that give your body the tryptophan it needs to start you on your sleep journey, you can look further into how to naturally increase your sleep time and quality. Many answers can be found in plants and minerals.The Two Stars of Sleep RemediesThese two seem to be the most powerful of natural remedies. In fact, the first, tart cherry juice, has been found to provide better sleep than Valerian Root, a commonly prescribed natural sleep aid.Tart Cherry Juice – Two studies, one performed in 2009 and one in 2011, show that drinking tart cherry juice every day increased melatonin levels and provided participants in the study with more sleep time and better sleep efficiency. Why does it work? Cherries help to increase the availability of tryptophan, an essential amino acid that coverts to serotonin, which then coverts to melatonin. Cherries are also a source of naturally occurring melatonin. Concentrated tart cherry juice is the best as it is a much smaller serving size with a lot less sugar than the not from concentrate. This ‘remedy’ is particularly helpful for staying asleep through the night.Magnesium – Magnesium plays a huge roll in calming the nervous system, thus getting the body ready for sleep. Surprisingly, many people are deficient in this mineral. If you are experiencing muscle spasms or heart palpitations, these could both be signs that you need more magnesium in your diet. Magnesium can be found in foods such as dark leafy greens, nuts, fish, dark chocolate, avocados and bananas. Though important to ingest through foods, you can also get it through soaking in an Epsom salt bath. In this way you are absorbing the mineral into your skin. Make sure to follow the dosage directions that come with the salts.Two Herbal Remedies for SleepThese two provide great sleep on a lesser scale of potency than the two aforementioned remedies. While the cherry juice and magnesium can both be used with children, these two herbals/oils can be used on very young kids and babies as well.Chamomile – Chamomile contains properties that act as a mild sedative and helps to aid in calming. The properties of the plant can be used in two ways to induce sleep. It can be made into a tea, or the essential oil can be used on the bottom of the feet or diffused in the air. Chamomile is great for inducing sleep.Lavender – For sleep purposes, lavender is best used as an essential oil as it is the inhalation of it that helps to reduce stress and to provide a calming and sedative effect. It can be diffused or put directly on the soles of the feet to be absorbed into the skin.It’s important to note that a great night’s sleep starts with your sleep environment and the routine you have for getting to sleep. Please see “Bed-time Tips for Your Child” for more information on this because the same tips that apply to children also apply to adults!ResourcesChamomile: A herbal medicine of the past with bright future. NCBI. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study. Journal of Medicinal Food. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133468/Lavender, University of Maryland Medical Center http://umm.edu/health/medical/altmed/herb/lavenderTart Cherries SUMMARY OF CURRENT SCIENTIFIC LITERATURE. http://ncnm.edu/images/Helfgott/Projects/scientific-literature-summary-cherries-2011.pdf
At least one third of our lives is spent sleeping on a mattress. Add in time spent reading, watching television, cuddling, nursing, and playing on one and the amount of time that we spend on our mattresses increases significantly.
If you think about the activities that take place in the bed, be it a bed you sleep alone in or one that you share with another adult and/or children, you will see how a mattress needs to be refreshed every now and then.
Many mattress are found to contain sweat, blood, urine, and other bodily fluids, along with dirt and dust. Some without a good, natural moisture barrier also contain mold and mildew.
Gross to think about? Absolutely. The good news is that it’s easy to freshen a mattress, even though it’s not something many of us think to do
Here’s How You Can Freshen Your Mattress
1. Start with washing all of the bedding including the mattress protector. In order to insure that any nasty germs are killed off, add about 10 drops of tea tree oil to your laundry detergent. Tea tree has been proven to kill off everything from the flu virus to MRSA!
2. Vacuum the mattress in every crease and crevice with the upholstery attachment. This will get rid of any dead skin cells, dust and other debris that have made their way there.
3. Mix some baking soda with 10 drops of tea tree oil and 10 drops of lavender oil. You can use a mason jar, shaking the mixture to combine the oils with the baking soda. Sprinkle the mixture over the bed and let it sit for a few hours. The baking soda will neutralize and odors and absorb any moisture. The oils will help to kill any germs on the surface of the mattress.
4. Vacuum up the baking soda once again using the upholstery attachment.
5. Spot clean any stains. The stains on mattresses are usually those of body fluid, and if you are finding them after freshening your mattress for the first time, then they have most likely been there for a while. You may not be able to fully remove them at this point, but here are some recipes to try. Please note that you do not want to get a lot of fluid on your mattress, so use as little as possible when cleaning it.
For blood: Make a paste of 1/4 cup hydrogen peroxide, 1 tbsp liquid dish soap and 1 tbsp of salt. Rub it in, let it sit and then scrape it off.
For urine and sweat: Mix 3 tbsp baking soda into 8 ounces of hydrogen peroxide with 2 small drops of dish soap. Mix until the baking soda is dissolved and dab this on the spot.
For vomit: Make a paste using hydrogen peroxide and baking soda. Set it on the stain, let it sit and then scrape it off.
If you needed to do any spot treatments, wait until any damp spots on the mattress are dry before putting any bedding back on.
When you are sure that your mattress is dry from any spot cleaning, put all of the bedding back on and relax knowing that you will sleep ‘fresh’ tonight!
Our main focus at My Green Mattress is not only to provide a healthy chemical-free mattress, but to also make it as comfortable as possible. Last year we upgraded our inner-spring unit to a posturized coil system to contour to the body better. This along with our ticking fabric made a bit firmer mattress. Well, with some customer concerns and product research, we felt it was time for a change!
After numerous tests working with our fabric distributor and adjusting our quilting pattern design, we managed to gain an ideal soft sleep surface while maintaining the proper support underneath. And yes, our beds still are made with organic cotton and natural wool. Which means no flame retardant chemicals are needed.
The model beds in our local showroom can testify that our customers are beyond happy as we sold out of our “sample” run and have pre-orders waiting to be shipped. (hang tight, they are coming soon)
We are so excited here and know you will enjoy a new Pure Echo in your household!
(BTW, look for our updated website to launch soon)
Instilling healthy sleep habits in children helps to set their foundation for proper mind and body development for the rest of their lives. It also enables parents to get some down time and a better night sleep for themselves. Many parents of toddlers to pre-teens are in a situation where it takes hours to get their children to bed and/or their kids aren’t sleeping soundly through the night. Fortunately, there are ways to help children to transition better from awake time to sleep time, as well as steps parents can take to make sleep more restful.
Set a routine – Start with making sure that there is ample time between the end of dinner and bedtime, giving the body time to digest before trying to send it off to sleep. Also keep in mind that sugar is only going to stimulate a child’s body, so it’s not the best idea to end the evening with a sugary treat. Once dinner is over, set up some relaxing activities along with the essentials of getting ready for bed. This can include bath time, getting pajamas on, brushing teeth, reading books and possibly listening to some relaxing, meditative music. There are some great music and meditation programs designed specifically for children to listen to at bedtime. As addressed below, television should not be part of the bedtime routine, so if watching a show is something that you want to incorporate in the evening, make it either right before or right after dinner, before the nighttime routine actually begins.
Provide the proper sleep environment – It’s important that the place where a child sleeps is conducive to relaxation. The bedroom should promote rest and a sense of peace with subtle colors and not too much clutter. It should also be free of too many electronic devices. A room painted red, filled with toys and video games stimulates a child’s brain, while a bedroom painted in a light, peaceful color, with toys put away and no electronic devices to be seen promotes a sense of rest. In addition, the darker the room at night, the better a child can sleep. Any light coming into the room at night, be it from a hall light, a nightlight, or from the windows, can confuse the pineal gland, which results in it making a lesser amount of melatonin. Melatonin is the hormone that is essential to a good, healthy night’s sleep. So forgo any lights and invest in some darkening blinds for your children’s bedrooms; you will see a difference.
No television, iPads or computers before bed – One mistake parents often make is letting their children watch a television show right before bed. Any device that emits blue light, such as iPads, television, computers and smart phones, actually inhibits the body’s self regulating release of melatonin, which usually starts to occur a few hours before bed. This makes it hard for a person to feel sleepy. Leaving any thing that emits a blue light on in the bedroom can inhibit the pineal gland from producing the melatonin at all while the light is being emitted.
Add essential oils to the bedtime routine – There are some great essential oil combinations that can help the body to relax. Two that are safe for children are lavender and roman chamomile. You can diffuse some by the bedside or apply a drop or two to the bottoms of the feet. Both oils have calming, soothing and relaxing properties.
Introducing our NEW ARRIVAL at My Green Mattress
Our newest product is now available for you to purchase just in time for YOUR new arrival! We are very excited to offer the My Green Crib mattress made with organic cotton and natural wool for just $249 with free shipping. It’s important to know that not all crib mattresses are made the same, and that choosing a crib mattress warrants careful consideration.
You know that new babies need love, attention, nourishment, and up to 18 hours of sleep each day to grow up healthy. We want to keep your baby safe and as close to nature as possible when he is sleeping all those hours (fingers crossed). Many conventional mattresses are made with dangerous flame retardant chemicals and petroleum based foams that off~gas and can cause sleep disturbances, allergies, and illness. We know you want something better!
Like us, you want to offer your little one the most non-toxic and natural products you possibly can. At My Green Mattress, we now offer our customers a crib mattress of the highest quality, handcrafted with an organic cotton and natural wool quilted cover. The wool acts as a natural flame retardant meaning your baby won’t be exposed to any dangerous flame retardant chemicals. We use a heavy batting of organic cotton to provide your baby comfort and a natural night’s sleep. The mattress contains a firm 150 coil innerspring unit with a supportive edge. (Recommended by the Consumers Safety Commision – http://www.cpsc.gov//PageFiles/129289/202.pdf) And, we’ve made the mattress two-sided for longer wear and the ability to flip it in case of an accident or spill. All of our My Green Mattresses are proudly handcrafted in the USA.
Each crib mattress is made to order and shipped to your doorstep via Fed Ex within 7 days. We’re very excited about our new arrival and we hope you are too!
Perfect for your baby, the My Green Crib Mattress:
- is handcrafted using organic cotton and premium wool
- contains no chemical flame retardants
- uses non-synthetic fabrics
- latex free
- free of polyurethane foams
- passes all open flame testing required by law
- is certified to be free of lead by UL Laboratories
- Dimensions: 27.5″ width x 52.5″ length x 6″ height
- Proudly Made in the USA
We make mattresses, so obviously we love everything about sleep and getting the “best” sleep possible. Here’s a great take on how to achieve optimal sleep, written by my amazing, holistic healthcare practitioner, Eutimia Cruz Montoya.
You’ve heard about Yin and Yang. They represent the duality that is present in all of nature. Yin represents the female principle; it is cool, solid, yielding, dark, water and earth. Yang represents the male principle; it is hot, moving, forceful, airy, fire and sky. Everything on this earth has components of Yin and Yang. Yin and Yang oppose one another, depend on one another, consume one another, and transform into one another. Our entire picture of health depends on how we are able to accommodate the shifts of Yin and Yang within our own bodies, and within our environments.
Sleep is a Yin activity. Sleep is restorative and restful. It allows for the renewal of our energy through quiet receiving. Night is also Yin. Night is dark, cool, and quiet. According to the Tao, or, the laws of how all life is interwoven and progressing, we are all always affected by the movements of our internal and external environments. The nature of every season, every food, every emotion, every sound, has an energetic pull on us, and our body, mind, spirit complex. In order for us to be without uncomfortable symptoms, the qualities of these internal and external energetic pulls must be enhancing and balancing one another.
Therefore, my friends, the best, most enhancing, restorative and regenerative sleep, happens at night. That is, we get the most support from our external and internal environments, during Yin processes (like sleep) when we sleep during Yin hours (at night). According to Traditional Chinese Medicine all organs function at their optimal capacities during specific hours of the clock. The blood restores itself at Yin time, in the Liver, between 1-3am. Yang functions, like eating, that require an active process, such as digestion, are more apt during Yang time, during the day. For example, the most optimal time to eat is during Stomach time, from 7-9am, therefore, Chinese Medicine looks favorably upon consuming a large breakfast, as the Yang energy of the morning helps to facilitate our digestive functions.
If it is absolutely unavailable for you to be asleep by around 9pm, you can still create the most conducive Yin environment for your sleep. Make your sleeping space as dark, silent and comfortable as possible; make your space like a safe nest, so your body feels present and in-tune for the Yin process of sleep. If you have a hard time sleeping in general, you can add to the Yin principle of your constitution by participating in restorative practices like deep breathing, foot baths and self-massage. Yang energy, like heat, rises in the body. Therefore, generally, if we are having a hard time sleeping, we must descend Yang energy, and augment Yin energy. This can be accomplished with visualization and some lifestyle shifts.
To get better sleep:
Give yourself a nightly, warm foot bath. This will both send Yang energy down, and rise Yin energy to the Yin organs, offering the feeling of calm and support, and draining the go, go, go, do, do, do from the head, for easier, more restful sleep.
Do not eat before sleep! Digestion is a Yang activity. When we fill our stomach before sleepy time our system will be unable to digest to full capacity. This not only leads to unrestful sleep (with many vivid dreams), but could also exacerbate metabolic and digestive pathologies.
Lay off the spicy foods! Spicy foods have a HOT quality. Once again, heat rises. If we have too much Yang energy up top, it will be harder to fall into the depths of sleep.
Give technology a break before sleep. For the same reason of Yang energy activating the upper region (mind and heart) in the form of fast moving pixels, it will be easier to fall asleep after having offered a more calm (Yin) mental environment.
Consume fewer stimulants. You guessed it! Stimulants are full of Yang energy! Drinking lots of caffeine and consuming nicotine or other stimulant drugs (prescriptions included) will lessen the capacity for fully restful sleep.
Take some nice deep breaths intending energy downward. Deep breaths are known to slow the heart rate on their own. When coupled with intention to release excess Yang energy, and bring in calming Yin energy, our sleep will come sooner and be more restful.
May your sleep be dark, quiet, restful and restorative!
Eutimia Cruz Montoya is a curandera (spiritual healer), herbalist, licensed acupuncturist, and Real Foods Activist. She grew up participating in indigenous American song, dance and prayer traditions, giving her an inborn connection to, and understanding of, Body and Source. Eutimia is a Stanford-trained anthropologist, and has been studying and practicing Classical Chinese Medicine since 2004. Most recently she has come home to her maternal Curanderismo (American indigenous medicine) roots and integrates all aspects of her medical knowledge in her private holistic healthcare practice in Denver, Colorado. As an educator, Eutimia is passionate about reigniting the fire of agency in Personal Well-Being through teaching the importance of environmental influences on whole body, mind and spirit health.
facebook.com/museinmedicine | Eutimia@gmail.com