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5 Tips for a Better Night’s Sleep

sleeping-baby

 

Americans get 20% less sleep today than they did 100 years ago. More stress? Probably. Less physical activity? Perhaps.

In any case, some type of insomnia will affect one in three of us. And women, you’re up to twice as likely to experience sleeplessness as men.

But don’t take this news lying down (staring at the ceiling). Here are 5 tips to do your part to make every night a restful night and sleep like a baby!

1. Time

Allow yourself some time to wind down each evening. Bustling around, trying to get a few more things done before you go to bed is counter-productive to good sleep. Even social networking before bed can stimulate the brain, making it hard to truly relax when your head hits the pillow.

2. Environment

Some people can sleep anywhere. Most of us can’t. Creating a sleep-friendly environment might include defusing the amount of light in your bedroom, having a comfortable room temperature and the amount of noise reaching your ears. Consider black-out curtains, earplugs, turning on a fan, listening to mellow music, and other changes that might make your sleep room a better place for real rest. Having a TV and/or too many electronics in your bedroom can also keep you awake and interfere with a good night’s sleep.

3. Create a Routine

Doing the same thing every night can help train your body that it’s time for sleep. Drink a cup of a herbal, non-caffeine tea, brush your teeth, read for 10 minutes, listen to relaxing music, etc. Whatever your routine should be, stick with it for at least two weeks and see if sleep is less elusive. Note: Exercising too close to bedtime can stimulate the mind, making sleep much more difficult for some people.

4. Get Comfortable

Don’t underestimate the importance of a good mattress and/or pillow. Before you buy a new mattress, do some research. Talk to friends, check out blogs and ask about doing a 30-day test-run to see if you like it. Nowadays you can choose from air, gel, water, and good old springs and foam. People are quite different and so are mattresses!

5. Supplements for Sleep

Herbs and supplements for sleep can play an important role in getting proper rest. The herbs and supplements that I am going to recommend is from Nature’s Sunshine, of course!

  • Valerian root  has been used for over a thousand years to help people sleep. It helps relax the central nervous system, promotes feelings of calm and can help decrease anxiety or stress. And unlike some sleep aids, it does NOT leave you feeling groggy.
  • Hops flowers  have nervine properties and promote restful sleep.
  • Passionflower  can help relax tense muscles and soothe frayed nerves.
  • Lavender  is the most popular essential oil for relaxation and encouraging sleep. Diffuse lavender in your bedroom or spray a mist of it onto sheets and pillows before bed.
  • Melatonin  is a hormone naturally present in the brain. It can help restore the body’s natural sleep rhythm and may help you feel more alert and rested when you awake. Our bodies make less melatonin as we age. NOTE: Melatonin should not be taken during the day; it may cause drowsiness. It is not recommended for use by children, teenagers or pregnant or lactating women. Do not take this product when driving a motor vehicle or operating machinery.

 

~ Rev. Tiffany White Sage Woman

Independent Distributor and Manager for Nature’s Sunshine Products

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A Powerful Tool for Alignment

 

 

alignment

Just recently my eldest son had came home for doctor/healer mom to help him recover from a ruptured ear drum and bronchitis! During his two week stay, we covered many healing techniques, and this was one of them. These two products mentioned are Nature’s Sunshine Products. (NSP)

When you feel off balanced physically you can get an adjustment from a trusted chiropractor, and/or try this great technique and tool using the Core Essential Oil and Tei-Fu Massage Lotion. This technique has a tremendous balancing result and is an amazing healer of a lot of things including the spine.

I learned this in an NSP RevOILution presentation and this was mentioned again in the NSP Essential Oil Certification Class that I recently attended.

~ Have client lay on their tummy.

~ Put 10-15 drops of Core EO (essential oil) down the spine. Gently and lightly rub it in. The oil will absorb nicely into the skin. You don’t need to use a Carrier Oil unless the client is sensitive to the Core EO. If so, put several drops on top of the Core EO and along the spine.

~ Next, rub the Tei-Fu Massage Lotion gently* down the spine. The Tei-Fu Massage Lotion drives the Core EO deeper within the body on a cellular level.

~ After the Tei-Fu Massage Lotion has been absorbed and soaked in, then cover the back with a warm/ hot damp towel or cloth, followed by applying a dry towel/cloth over the damp one.

~ Have the client continue to lay there and relax for 30 minutes.

*When dealing with the spine, be gentle. Don’t press down hard or be too rough with the pressure of rubbing in the essential oil and lotion. Use a gentle feathering technique to spread out the oil and lotion as it absorbs into the skin.

 

 

Order these Products:

Core Balancing Blend Essential Oil

Tei-Fu Massage Lotion

 

With a $40 order of Nature’s Sunshine Products, you can sign up as an Independent Distributor and be eligible for FREE educational Webinars and Join in on the Essential Oil Certification Class and many other on-going Classes and Webinars!

Contact me for details!

Many Blessings,

~ Rev. Tiffany White Sage Woman

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Did You Know? Your Skin Can “Smell”

Woman Smelling a Flower

Skin cells known as keratinocytes have been found to possess the same olfactory receptors that occur in the nose. The receptors in the nose have long been known  to be responsible for detecting scents or odors after binding to specific aromatic molecules. Now these receptors have been found not only in the skin but also in the prostate, kidneys and the intestines. A major difference in receptor location involves sensitivity. The receptors in the nose are far more sensitive, and interactions here with low concentrations of the appropriate molecules usually produce the typical sensory perception of odors or fragrances.

Sandalwood

Sandalwood (Santalum album) essential oil, used in aromatherapy, contains molecules that bind to the olfactory receptor OR2AT4 in the skin. With OR2AT4, this binding triggers a calcium-dependent signaling pathway that results in an increased proliferation and a more rapid migration of skin cells. This response is characteristic of skin healing. When the same receptor in the nose is activated by sandalwood oil molecules, a message is sent to the brain that mediates the sense of smell. In the skin, activation of OR2AT4 stimulates wound healing.(1) It appears that receptor location in the body dictates not only sensitivity but also function of the receptor.

The scientists who made this discovery have also found other, unrelated olfactory receptors in the skin and plan future research to characterize their function. Additionally, olfactory receptors in other organs possess a totally unknown function. A full mechanistic characterization of these olfactory receptors may lead to the development of new drugs and, in the case of skin-based receptors, unusual and healthful cosmetics. More importantly, future research may lead to a more complete understanding of this specific receptor-molecule binding as it relates to the complex interactions between humans and their environment.

By Dr. William J. Keller, Vice President Emeritus

Reference

1D. Busse et al., “A synthetic sandalwood odorant induces wound healing process in human keratinocytes via the olfactory receptor OR2AT4. Journal of Investigative Dermatology, 2014; doi: 10. 1038/JID.2014.273.

 

~ Rev. Tiffany White Sage Woman

http://www.whitesagewoman.com/NSP-Essential-Oils.html

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Allowing the Laboring Mother to Be Primal

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The Art of Midwifery

Lavender is popular amongst many midwives and doulas because of its varied uses in labor. It calms the entire birth team, lowers tensions and blood pressure and facilitates labor’s energy flow. Lavender oil contains a small amount of the ketone camphor, which can be emmenagogic, so some authorities recommend it be used with caution in early pregnancy. However, because it is a weak emmenagogue, it is unlikely to initiate uterine contractions in a healthy pregnancy.

~ Ashley Musil
Excerpted from “Labor Encouragement with Essential Oils,” Midwifery Today, Issue 107
View table of contents / Order the back issue

 

Divine Feminine

 

Allowing the Laboring Mother to Be Primal

I arrived at SG’s house at 6 am on Thursday. She was in labor. The day went on with her pains coming consistently but tolerable, allowing her to smile, eat and laugh and allowing me enough breaks to check in at home, have my weekly midwife student lesson and make plans for the evening.

At about midnight, SG’s pains changed, becoming far more intense. I called two midwife students—they stayed at SG’s bedside from then on, massaging her back, comforting and encouraging her as she started to yell and pull her hair. She even began to scratch at her face.

I wondered: Would the doctors and nurses have allowed this kind of behavior in the hospital? Would they have yelled at SG to stop? Why can we not look at someone doing this in labor, and does it need to be stopped?

I found myself wanting to stop SG immediately. What she was doing could not be helpful. She is freaking out, I thought. She needs to be more calm and collected. This needs to be a gentle, physiological birth. She is going to use up all her energy. I need to remind her how to breathe and tell her everything is okay so that she can relax (and so her behavior would be easier to witness and support).

What would happen if I allowed SG to let out her frustration at the pain, her lack of control, the unknowingness of time, the persistency of the contractions, her aloneness and her involuntary, spontaneous reactions to labor pains? What would happen if I stood by her, with complete faith in her body and the process, and I just supported her, reassured her and was there to allow her to be what and who she needed to be in that moment?

And then I remembered my labor. Involuntarily, I screamed and I shouted so loudly with each contraction. It was all completely contrary to my quiet nature. When a contraction came, I needed to scream to let that pain enter, move through my body and leave. Thank goodness no one told me to stop. As I look back, I understand now the many emotional reasons why I needed to express myself and my pain in that way. It was not only about the labor pains—it was about a lot of things that I had been dealing with throughout my pregnancy. When my baby was born, I felt peaceful and whole.

When we understand the physiology of labor, we know that this primal behavior is meant to happen in a physiological birth. It is, indeed, the primal part of our brain that controls and acts during labor.

~ Gauri Lowe
Excerpted from “Allowing the Laboring Mother to Be Primal,” Midwifery Today, Issue 113
View table of contents / Order the back issue

The Many Uses of Patchouli Essential Oil

 

Patchouli oil

Pogostemon cablin leaf oil (Patchouli) is a member of the mint family but it actually has a cedar-like smell. It grows naturally in Asia.

The aroma of Patchouli:

Patchouli’s scent has made it a popular ingredient in perfumes. In fact, according to Desk Reference to Nature’s Medicine, Patchouli combines so well with other scents that it is used in at least a third of all perfumes and fragrances.(1) It was even used to add scent to an action figure. (2)

Insect Repellent:

The leaf itself is put into clothing to repel insects. Unless you live in Asia, good luck finding a leaf. Instead, use Patchouli Essential Oil. In a study that was looking for non-toxic mosquito repellents, 38 essential oils were used. Lemongrass, clove, and patchouli (when undiluted) were “the most effective and provided 2 hours of complete insect repellent.” (3)

Patchouli and Skin:

According to Eyewitness Handbook:Herbs, Patchouli “is used in aromatherapy to regenerate skin cells and treat acne, eczema, athlete’s foot, and cracked skin.” (4)

Possible Antibacterial Properties:

In a study entitled “Evaluation of the antibacterial activity of patchouli oil” it was concluded that “Molecular docking technology and antimicrobial test in vitro proved that patchouli oil had strong antimicrobial effects. Particularly, pogostone and (-)- patchouli alcohol have potent antimicrobial activity.” (5)

The oil is extracted from the leaves through steam distillation.

Essential Oils:

  • Never apply an essential oil directly to the skin. Always use a carrier oil, such as coconut or almond oil, with topical application.
  • To encourage safe doses with children, dilute the essential oil and use it in an air diffuser. Use small doses and never use around children with respiratory diseases like asthma.
  • Never ingest essential oils without consulting a health-care professional.

 

To order Nature’s Sunshine Patchouli oil: https://www.naturessunshine.com/us/product/patchouli-essential-oil-15-ml/3849/?sponsor=3044357

~ Rev. Tiffany White Sage Woman

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http://www.whitesagewoman.com/NSP-Essential-Oils.html

Original post: http://blog.naturessunshine.com/en/the-many-uses-of-patchouli/

13 Lemon Essential Oil Recipes

Lemons

There are several lemon essential oil uses. It can be used to add a natural aroma to your laundry. It can be used as a room spray to freshen any room. Lemon essential oil can also be used to repel bugs and it’s terrific to clean with. Check out some of our favorite lemon essential oil uses and feel free to share your favorite lemon essential oil recipes in the comments section!

 

Natural Aromas Laundry Scent for the Dryer

5 drops bergamot essential oil

4 drops lemon essential oil

Place essential oils on a dampened washcloth. Place in dryer with laundry for last 1/3 of drying cycle.


 

Room Spray

6 drops eucalyptus essential oil

6 drops bergamot or lemon essential oil

4 drops pine essential oil

2 drop peppermint essential oil

2 ounces purified water

Combine oils and water in a glass spray bottle. Shake well and spray to combat odors.


 

Greasy Surface Scrubber

3 Tablespoons baking soda

2 teaspoons Sunshine concentrate

10 drops lemon or grapefruit essential oil

Water to make a paste

Use paste on a cloth to scrub surface.


 

Sink Scrubber

1 Tablespoon sea salt

1 Tablespoon baking soda

7 drops lemon essential oil

Enough water to make a paste

Combine and use to scrub porcelain sinks, tile, and stainless steel.


 

Carpet Freshener

1/3 cup baking soda

3 drops peppermint essential oil

7 drops thyme linalol essential oil

8 drops lemon essential oil

2 drops pine

Combine essential oils with baking soda in a glass container.

I like to use a sugar shaker.
Sprinkle onto carpet, wait 15 minutes, and then vacuum.
The essential oils will disinfect and deodorize your carpets.


 

Gentle Air Freshener

6 drops lemon

2 drops clove

Drop onto scent ball pad and diffuse.

This delicious combination makes your house feel both fresh and cozy.


 

Powerful Air Freshener

4 drops thyme linalol

3 drops pine

2 drops lemon or lavender

Drop onto a scent ball pad and diffuse


 

Moth-Away Sachet

Cedar chips or wood shavings

3 drops each lavender and geranium essential oils

5 drops each lemon and pine essential oils

Optional: Dry lavender flowers, clean pine needles, or 1 drop patchouli.

Combine all ingredients and place in a muslin bag.


 

Safer Mosquito Repellent

6 drops eucalyptus essential oil

2 drops geranium essential oil

4 drops lemon essential oil

1-2 drops peppermint essential oil

1 Tablespoon Herbal Trim

¼ teaspoon vegetable oil

1.5 ounces purified water

Pour all ingredients into a 2 ounce bottle with a spritzer top, and shake to blend.
Spray liberally onto all exposed skin areas, and repeat as necessary throughout the day.


 

Geranium-Rose Cleanser and Exfoliator for All Skin Types

4 Tablespoons ground oats

\6 large ripe organic strawberries

2 teaspoons light cream

1 drop rose or 2 drops geranium essential oil

3 drops lemon essential oil

Grind up oatmeal in a coffee mill reserved just for your skin care ingredients. Mash strawberries in a glass bowl, and then add oats.
Add enough cream to make a paste.Add essential oils.
Divide mixture in half. Apply to face, and leave 10 minutes.

Rinse off with cool water. Makes two applications.


 

Christie’s Safer Body Spray

5 drops frankincense essential oil

2 drops clove essential oil

6 drops lemon essential oil

3 drops red mandarin essential oil

3 drops pink grapefruit

½ teaspoon aloe Vera gel (optional)

½ teaspoon massage oil (optional)

1.5 ounces purified water

Pour all ingredients into a 2 ounce spray bottle and shake to blend.

Spray this soothing and spicy blend on the body.
The spray will feel lighter without the aloe Vera and the massage oil,
but the fragrance lasts longer with it.


 

Refreshing Bath                            

3 drops bergamot

2 drops lemon

1 drop rosemary


 

Citrus & Spice Bath

2 drops lemon

3 drops red mandarin

6 drops bergamot

4 drops Deep Relief blend

Ground lemon zest (Optional)

¼ capsule Super Antioxidant (for color)

¼ Cup Epsom salts

Combine all ingredients. Makes enough for 1 bath. Not for people with sensitive skin.
Don’t soak for more than about 10 minutes.

Do not add additional drops of essential oils to this recipe.

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