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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The Miracle Mineral- MAGNESIUM!

Are you getting enough magnesium?

This incredible mineral is typically the one mineral most people are deficient in; and if you’re not eating enough green veggies, chances are you need Magnesium! Let’s take a look at what this miracle mineral is all about, and what it can do for you!

Magnesium is an essential macro mineral. More than half the magnesium in our bodies, approximately 67%, is found in our bones and teeth, 31% is found intracellularly in soft tissues, and about 1% of magnesium is in our bodily fluids. It is an essential mineral in our body, essential in human metabolism and is required for over several hundred enzyme reactions.

This essential mineral is also necessary for calcium and vitamin C metabolism, as well as potassium, phosphorus, and sodium. It is best to take magnesium between meals or at bedtime, as it requires an acidic stomach for best absorption. Some people may find loose stools when taking too much magnesium. I suggest you start at a low dose, approx. 100mg, and work your way up. I typically take magnesium before bed (around 400mg) to help with muscle relaxation and sleep.

Magnesium levels in the body are primarily controlled by the kidneys. The kidneys will excrete or conserve magnesium according to our bodies needs. How brilliant is that!

Important Functions of Magnesium for Physical and Mental Health:

Magnesium has been known to:

« Help with stress – it relaxes the skeletal muscles

« Helpful in relieving coronary artery spasms – which can lead to a severe heart attack. Magnesium has a great influence on the heart!

« Can prevent high blood pressure – adequate levels of magnesium help lessen calcium flow to vascular cells (which leads to tighter vessels/high blood pressure)

« Important for converting blood sugar into energy – ie. helps to burn fat!

« Essential for effective nerve and muscle functioning

« Keeps teeth healthy and strong

« Aids in fighting depression

« Helps prevent muscle spasms

« Helps prevent calcium deposits and kidney and gallstones

« Helps relieve menstrual cramps

« Supports daily detoxification

Best Natural Sources of Magnesium Are:

* DARK LEAFY GREENS – kale, spinach, rapini, swiss chard

* BEANS – green beans, black beans, pinto beans

* SEEDS – flaxseeds, mustard seeds, sunflower seeds, sesame seeds, pumpkin seeds

* VEGETABLES – summer squash, broccoli, cucumbers, tomatoes, beets

* GRAINS – quinoa, buckwheat

* FISH – mainly salmon

* CACAO – yup! real, unprocessed raw cacao powder contains LOTS of magnesium. Try my Raw Chocolate Coconut Brownies or my Chocolate Matcha Amaze-balls to get a healthful dose of magnesium. 

As for supplements, I would look for Magnesium Bisglycinate. This type of magnesium is bound to an amino acid for better absorption and utilization by your body.

But, be sure your supplement DOES NOT replace eating whole foods rich in magnesium! Get an array of fruits and veggies, whole grains, nuts and seeds and you’ll be feeling the benefits of magnesium in no time!

*As a note, Magnesium Bisglycinate does not typically loosen stools the way Magnesium Citrate does. If you are using Magnesium to help with constipation and bowel movements, look for Magnesium Citrate, not Bisglycinate. 

 

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