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The other day I heard a news story on CNN about the lack of sleep and traffic accidents. It said that the recommended 

amount of sleep for an adult is 7 -8 hours. In relation to driving, they went on to say that the AAA Foundation for Traffic Safety found that only missing 1 or 2 hours of the recommended sleep time can double your chances of being in and accident. They also made mention that the CDC has even called the lack of sleep a public health problem of epidemic proportions. In addition, not getting enough sleep can also lead to other health and psychological problems.

This got me thinking. With the upcoming holidays – shopping, parties, wrapping, decorating, family functions, children’s school programs, church programs, etc., most of us tend to be a bit sleep deprived. Not to mention increased stress and anxiety. I know this time of the year, at times I am happy to get 6 hours of sleep.

Here are some of the effects of too little sleep:

• Greater chance for accidental death
• Difficultly concentrating
• Increased risk for heart and circulatory issues
• Increased risk for diabetes
• Decreased Immunity
• Weight Gain
• Increased Sick Days
• Decreased libido, this one alone should make you want more sleep. 
• Increased depression, anxiety and moodiness

So how do you to get more sleep this holiday season with more to do, more stress and more anxiety?

Here are a few tips to help get more sleep!

• Make sleep a priority.
• Turn off all screens at least an hour before bed.
• Avoid eating a large amount close to bedtime.
• Avoid alcohol, tobacco and caffeine at least 2 hours before bed.
• Take ½ hour to an hour before bed to relax.
• Cool down your room and keep it dark.
• Make sure your bed and pillows are comfortable.
• Be physically active during the day.
• Avoid daytime naps.

I have found the above suggestions help, but adding a natural herbal assist really helps me to calm my body and mind. A warm relaxing cup of herbal tea helps me to relax and gives me time to reflect on the day. I take this time to jot down anything I need to take care of the next day or concerns I may have. Then I put the note and my concerns away until the next day. Another little trick I use is to tuck a sachet of relaxing and sleep benefiting herbs in my pillowcase. For me, this adds to the effect of my tea and before long I am enjoying sweet dreams. I must add a caution here. I you are pregnant or nursing do not use any herb without consulting your healthcare professional.

Herbs that promote relaxation and sleep include:

• Agrimony – promotes decreased stress and mood balance.
• Anise – promotes peaceful sleep. Star anise is great for sleep sachets!
• Catnip – promotes relaxation and soothes nervousness. It is high in antioxidants.
• Chamomile – promotes calmness and relaxation.
• Hops – eases anxiety, nervous tension and spasms.
• Jasmine flowers - Aroma promotes relaxation and calmness
• Lavender – promotes relaxation and melts away stress. Great to use in a hot bath!
• Lemon Blam – benefits the nerves, and calms the mind.
• Lemon Verbena - eases anxiety and depression
• Mint – eases digestion and digestive discomforts.
• Mugwort – promotes relaxation, especially in women and eases digestive discomforts. Do not use if pregnant or nursing.
• Passion Flower – promotes relaxation, eases anxiety and nervous tension.
• Raspberry leaf – promotes positive mood and eases achy joints.
• Rose Petals and Hips – promote positive thoughts
• Rosemary – promotes deep and peaceful sleep.
• Skullcap – promotes muscle relaxation and eases headaches
• St. John’s Wort - promotes relaxation, eases digestive discomforts and headaches.
• Sweet Marjoram – promotes calmness and eases nervousness.
• Valerian Root – has a sedative effect that promotes a deep restful sleep. It is also high in calcium.

Teas

Chamomile – helps with anxiety and nervousness, promotes restful sleep. Just add a teaspoon to boiled water and let steep 3 – 5 minutes. Add a bit on honey or your preferred sweetener.

Night Tea – mix 1 teaspoon each, leaf or powder to 1 cup hot water, steep 4 – 5 minutes. A little lemon or lemon balm and a bit of honey is also very nice in this.

• Agrimony
• Raspberry
• St. John’s Wort

Passion Flower Tea Blends – Mix ½ teaspoons of each to ½ teaspoons of passion flower . Add to 1 cup of boiled water. Let steep 10 minutes. I enjoy adding a little honey and cinnamon to these.

• Chamomile
• Lemon Balm
• Mint
• Valerian
• St. John’s Wort

Mugwort Tea – Add 1 teaspoon to 1 cup boiled water. Let steep 3 – 5 minutes. I enjoy adding a bit of honey or sweetener with a slice of orange or lemon.

Pillow Sachets

Just add equal amounts of the dried herbs that provide the benefits you want or adjust for more of your favorites. Be creative! I even like to throw in a little cinnamon or nutmeg because I like the sent. I use a reusable muslin culinary bag – it is easy to use and keeps everything in. But a square piece of cotton cloth, tied with a string will also work.

Here are a few suggestions:

• Lavender – Keep it simple and just use lavender. The scent is divine and so soothing and relaxing.
• Lavender, Chamomile, Lemon Balm
• Mugwort, Lavender, Hops, Chamomile, Rose Petals or hips, Rosemary and Catnip.
• Rose Petals/Hips, Rosemary, Lavender and Hops
• Mugwort, Rose Petals/Hips, Chamomile, Catnip and mint.
• Lavender, Marjoram, Rose Petals and / or Hips and Mugwort.

On a side note, these make great gifts too. I just decorate a muslin bag and pack it in a cute container filled with the herbs.

I hope these suggestions help you get plenty of rest and ease the stress of the holidays. I wish you a happy and safe, stress free and healthy holiday season and year to come!

1st Chinese Herbs

"Sharing the wealth of good health because you come first!"

Sources:

http://www.cnn.com/2016/12/06/health/sleep-driving...

http://www.cdc.gov/Features/dsSleep/index.html

https://www.theguardian.com/commentisfree/2016/nov...

http://www.nhs.uk/Livewell/tiredness-and-fatigue/P...

https://sleepfoundation.org/sleep-tools-tips/healt...