5 Herbal Remedies to Help You Relax Before Bed

I get it, you’re busy right?

From the various commitments and juggling in your daily life, sometimes relaxing before bed seems like an impossible option. I know for me, when I have multiple things on the go, I sometimes have those nights where I just can’t fall asleep because I am listing my to-do list for the next day. Sometimes we need a little bit of help to relax and I have just the remedies for you.

To avoid tossing and turning before falling asleep and training your body to relax before bedtime, you can use any of these 5 natural remedies to help you to sleep faster and to prompt your body and mind to relax while reducing your stress levels.

These are by far some of my favourites. Individuals may have unique reactions to these natural remedies listed, so my suggestion is to try out a couple and see which ones work for you.

  1. Chamomile – works wonders as a relaxant and as an added bonus it also helps with digestion too. I love it in tea form because its warming right before bed and it tastes absolutely delicious.
  1. Passionflower – reduces anxiety, nervousness, stress, calms the mind and improves sleep quality. All of that from one herb? Yep! You can buy this in tea form or as an extract. This is the perfect remedy for when you have had a busy stimulating day and can’t seem to shut your mind off! Pascoflair is by far one of the best herbal supplements on the market and contains 425mg of passionflower. From sleep, to restlessness, insomnia, mental stress and anxiety, Pascoflair is a natural remedy you can feel safe using and has been well studied. Click here to read more about it and order your bottle today. 
  1. Valerian – Known for its sedative qualities, valerian root is used as a sleep aid and helps the nervous system from being overwhelmed. This can be found in tea or extract form.
  1. Skullcap – Skullcap leaf is actually a member of the mint family. It’s an amazing treatment for headaches and it’s also great for calming nerves. It is used commonly to help treat insomnia. I love the brand Yogi Tea, they use skullcap in many of their ‘Rest & Relax’ teas.
  1. Ashwagandha – is what we call an “adaptogenic” herb, which means it works by supporting the adrenal glands by helping them better adapt to stress and increased stress hormones. This magical herb helps with sleep by relaxing the nervous system. You can find this in powder or tablet forms.

Aside from supplementation, it’s important to create a daily ritual before bed to help you wind down and clear your mind. We all know adequate rest is essential for health and wellbeing, so be sure to prepare your mind and body for the rest it needs. Try writing your to-do list down on paper, journaling, doing some breath work, some meditation or quick restorative stretches as a way to prepare your body for a good nights rest.

Happy Sleeping!

Stephanie (Holistic Wellness Contributor)

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7 Ways to Overcome the Sunday Blues

The Sunday blues are a feeling of anxiety, depression, moodiness and withdrawal that 40% of people experience each Sunday. It’s that feeling that your freedom is being pulled away and that you have to go back to responsibility. There have been many studies that show a variety of  shocking stats around Sunday depression, however the underlying message here is that these numbers are way too high!  These are real emotions many people are feeling before the dreaded Monday even arrives. If you are experiencing these Sunday blues, dreading to go to work on Monday, there are things you can do about it. Kick those Sunday blues to the curb by trying a few of these tips! Trust me they work! 😉

  1. Wake up early – We all know Sunday is the “day of rest”, people sleep till noon hour, lounge around in their PJ’s till 3pm and then have insomnia Sunday night because they overslept. Kick this habit by waking up early on Sundays. Get your day going early so you can enjoy it and make the most of your free time!
  1. Have a special Sunday dinner – This is actually something my family has always done. We have Sunday evening BBQ’s. It’s been a family tradition and maybe, all along it was simply to kick those Sunday blues. Sitting around waiting for your work week to start will only enhance these undesirable emotions. So instead, start a tradition where you have an amazing home cooked meal for dinner with your friends or family.
  1. Plan your meals for the week – This is the perfect time to get creative and plan your meals for the week. Have some fun in the kitchen. Have your recipes ready or better yet do the cooking on Sunday and pack them up so you can grab and go. That way during the week you can reduce your morning stress of packing a lunch or wondering what you should have for dinner.   Keep in mind smells of food can awaken your senses and make you feel alive also helping kick those Sunday blues!
  1. Get active – I’m not saying get your butt to the gym, I’m saying do what feels good and do what you enjoy that is active. This could be going for a walk, doing a yoga class, playing beach volleyball or playing a round of golf. Whatever it is that you love to do to feel good and get those endorphins flowing, go out and do it! You will feel awesome, I promise!
  1. Spend time in nature – Majority of people are stuck indoors during the workweek and then spend Sunday lying by the TV because they are exhausted and stressed. Well, this is only going to make you feel more exhausted and more stressed. In a recent study, 70% of Canadians reported excessive stress levels. So, go for a walk near the water, a hike on a trail, or head to a nearby park. When we are connected with nature, we can lower stress levels, anxiety and increase levels of connectedness and spirituality which overall boost happiness levels and help to eliminate those Sunday blues. It also restores the minds ability to focus, which can even help improve your performance at work.
  1. Turn off technology – Ok, I know this is a tough one! For me too. Start off by making a goal to not go on any form of technology for a few hours on Sunday, and then slowly increase it until you give yourself the entire day away from technology. Here’s the thing, all week you are staring at a computer or iphone and you need time away from your tweeting, e-mailing and facebooking to fully feel restored and relaxed. Feeling blue on Sundays is often related to a feeling of being overworked, so the best thing you can do for yourself is to stay away from technology, really allow yourself to relax and be present with your day. 
  1. Set your intention for Monday – Sunday blues are often triggered by the mindset that Monday is going to suck, am I right? So why not change that mentality and pick a strong intention for the following day. It is commonly thought, “Monday is going to be a drag and I am going to be angry, frustrated, bored etc”. Whatever you typically think, you are going to be, so I’d like to emphasize the power of ‘I am’. The thought you choose to put after ‘I am’ becomes a reality and can affect your mood and actions. So instead, pick a positive intention and focus on it. Let’s replace it with “Monday, is going to be amazing, inspiring, uplifting etc., and I am going to be happy, cheerful, energized, etc.” If it makes it easier to write it down on paper do it! I have done that many times. It helps me get super clear on my thoughts and brings awareness to what’s not serving me.

What works for you to kick the Sunday blues? We’d  love to keep the conversation going! Share with us below.

Cheers, to Loving Monday again!

Stephanie 🙂

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