Sleep . . . Blissful Sleep

Did you get a good night's sleep last night?  If you're like most people, the answer is probably no.  Sleep is often the first thing we sacrifice due to work commitments, business or leisure travel, children's demands, lifestyle choices, or the activity of today's hustle-and-bustle world.  In fact, sleep doesn't get much attention until it's sorely missing.  The solution:  Instead of thinking of sleep as a luxury or as something you can put off and catch up on later, think of it as an essential nutrient, just like vitamin C or water.  Nighttime is the right time for renewal, and those prized hours when you sleep are the optimal time for your body's repair and rejuvenation.

The human growth hormone, which aids in the repair of damaged cells, including those of the skin, hair, and nails, is produced while you sleep.  When you're sleep-deprived (as travelers often are for one reason or another), your body struggles to maintain itself mentally and physically . . . think about how jet lag or driving all night makes you look and feel . . . not so great, right?  Lack of sleep shows up as dark under-eye circles; haggard, sallow skin; puffy eyes; dull hair; lackluster nails; low energy level; weakened immunity; mental meltdowns; depression; confusion; irregular appetite; and lack of sexual interest.  Sleep deprivation can also trigger the release of cortisol, your stress hormone.  Overproduction of cortisol ages your skin, puts on mid-section weight, and contributes to unmistakable signs of fatigue.  You can't put your best face forward, present your best business plan, or enjoy your vacation when running on empty!

Slipping into blissful slumber when you need it most, especially when traveling, can be made easier by following these natural tips:

- Relax before bedtime.  Find yourself too geared up to fall asleep at bedtime?  Create a ritual for quality sleep.  A cup of hot chamomile, catnip, or valerian (if you can stand the taste) herb tea works wonders.  Hot milk with a dash of nutmeg or a cup of homemade, low-sugar hot cocoa is helpful for many people.  You may want to take a soothing bath and soak in aromatherapeutic bubbles scented with a few drops of lavender, Roman chamomile, sweet orange, or neroli essential oil.

- Travel with a herbal dream pillow.  This is a small sachet or 3" x 5" muslin bag filled with dried aromatic herbs such as hops, marjoram, mugwort, catnip, lavender, and roses.  When squeezed, the little bag emits the relaxing fragrances of the herbs within to help you drift off into restful sleep . . . with perhaps a pleasant dream or two.  Just tuck it under your pillow or hold it against your chest.

- Block out the world.  Light is not the only form of distraction from the outside world . . . traffic noise can be a major disturbance.  Make sure to pull the drapes together and close any windows.  A small "white noise" travel fan might also be helpful for drowning out sounds or you could try wearing earplugs.

- If you are staying somewhere that's not noisy, such as a rural area, open the windows of your hotel room and let in the fresh air.  A stuffy room or dank odors can be mentally unsettling, preventing your mind from emptying itself and shutting off.

- Avoid hot, spicy foods at dinner, as well as caffeine or alcohol, and certain brands of pain relievers and diet pills that contain caffeine.  Not only does caffeine keep you awake, but it also makes for more restless sleep and acts as a diuretic, causing you to make more trips to the bathroom.

- Don't go to bed on a full stomach.  Digestion takes lots of energy and will keep you awake.

- Wear comfortable, preferably cotton, clothing to bed – or sleep au naturel.  Your body needs to breathe.

- Go to bed by 10 pm.  Generally, the more sleep you receive before midnight, the better you'll feel in the morning.

- Don't work or discuss work within an hour of going to bed.  It's too distracting.

- Exercise vigorously in the morning.  By evening you'll be naturally tired.  Vigorous exercise right before bedtime can be too stimulating for many people.

- Eat several small meals throughout the day to stabilize your sugar level.  If you're hungry and hypoglycemic when it's time for bed, you will have trouble falling and staying asleep.

(Portions of this article adapted from these books: "Organic Body Care Recipes", 2007, Storey Publishing, and "How To Feel Fabulous Today", 2001, Storey Publishing – both by Stephanie Tourles)

Bio:    Stephanie Tourles is a licensed holistic esthetician in both Massachusetts and Maine with over 20 years experience.  Trained in western-style herbalism, she specializes in the use of herbs as they pertain to skin, hair, nail, foot, and "comfort / health" care and regularly creates herbal cosmetics and treatments for her clients, family, and friends.  She is also a certified aromatherapist, with extensive training in the nutritional sciences, and is the author of several books on natural body care, holistic health, nutrition, and wellness.  Stephanie resides in Orland, Maine with her husband and pets, and spends her spare time hiking, organic gardening, and practicing yoga.                                 

Web links to purchase my books:

www.amazon.com
www.herbalsoapandskincare.com

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