Let’s be real. How many days do you feel like a Zombie, walking around dead to the world? If you’re anything like most people we talk to, it’s a lot, and trust us, we get it. We aren’t immune to the stress, demands, deadlines, and well the LIFE that we all face, but we are very aware of what the LACK OF SLEEP can do to the human body.

For one, constant sleep trouble can lead to a risk of diabetes, heart disease, and even high blood pressure. It might seem crazy but sleep really does matter! It plays an important role in keeping your central nervous system functioning properly, which in turn, can help you feel calmer and more present to the world around you.

Did you know that while you sleep, your brain and body go into what one may refer to as “maintenance time”? When you don’t get adequate time to rest and recuperate, your brain and body don’t have time to gear up and prepare, for the upcoming life tasks it’s got to face. Your immune system produces infection-fighting chemicals, and your brain forms new pathways to store information. This is why it’s a good idea to give your body time to relax and maintain itself.

“But I do! I try,” you might be saying. We have no doubts you may have given this and that a whirl but on the off chance you haven’t ‘done all the things’ here’s a little review and proven system that helps Nancy, Alice, and I get deeper quality sleep.

Getting Better Sleep Ideas:

1.Mindfulness

One study published in the Journal of the American Medical Association suggests simply meditating before bed could help you rest better. (2)

Meditation could mean different things. For some, that might include thinking about the next day. For others, that could trigger an onslaught of worry and thoughts. So, how to combat? Journal it out. Spew it down on paper. Seriously, go to town throwing out everything that crosses your mind. It can help make all that seems daunting, feel like it’s no longer being housed inside your mind. Or yes, get into the practice of good old-fashioned meditation and just “being & breathing.” Here’s an additional blog that gives clear direction and helpful tips for guided meditation. Hint: even just deep calming breaths can help you get the sleep you seek.

Haven’t nailed the meditation or journaling … pick up a book! This is my go-to! Reading is still a proven method to help us wind down as reading helps put your consciousness on another plane, which can and will induce sleep.

2.Check the Light

While meditation allows you to let the light in metaphorically, you might not want to do it literally. Exposure to light can hurt your circadian rhythm and prevent you from falling asleep. Because of this, The National Sleep Foundation recommends sleeping with the lights off.

Here are some tips for limiting light:

  • Use light-blocking curtains if outside stimuli permeate your windows and doors.
  • Limit TV and computer time before sleeping.
  • Put your phone down before you sleep and place it somewhere that is not easily accessible. Resist the urge to scroll in the wee hours of the night!

More Tips for Better ZZZ’s Could Be:

  • Lavender: This aromatic herb can work like magic in calming nerves and comes in a variety of forms: essential oil, supplement, lotion, scented candle, or freshly cut from the garden.
  • Stretch: Unwind with some bending and lengthening movements to increase blood oxygen levels and relax muscles.
  • Warm Bath (or shower): Two naturally calming elements, warmth, and water, relax tense muscles and provide a moment of serenity after a long day.
  • Massage: Rub lavender lotion or oil on your shoulders or neck, and massage away the stress knots.
  • Routine: Doing the same thing, every night before bed helps to create balance, which gives a healthy peace of mind.
  • Not eating within three hours before bed: it can affect digestion and sleep quality.
  • Natural Support: Certain supplements can aid shut eye by helping ease tension, anxiety, stress, and more.

Better Sleep Support: There’s nothing wrong with looking for holistic help. Should you consider turning to supplements, we suggest you stay clear of dangerous sleeping pills and look for a more natural alternative, like the ones we are listing below. You don’t want to find yourself “addicted” to heavy-duty over-the-counter sleep ‘remedies.’

Some of our sleep-supporting products include:

  • Each product is made up of plants and herbs that can help take you on a one-stop trip to slumber-town. Here’s how they do it.

Apothe-Cherry: Melatonin-Booster

What Does It Do?

Apothe-Cherry is a legacy product for a reason. The concentrate contains just one ingredient: Organic Tart Cherries. Just 1 oz. of the dark red liquid condenses the nutritional potency of approximately 30 sour cherries. Can we say, efficient?

What’s more, this superfood naturally boosts melatonin production, a hormone your body produces to help you sleep. And this is because it naturally contains the hormone. As it turns out, the consumption of this dark red fruit can help us sleep better.

In one randomized, double-blind study published in The European Journal of Nutrition, this fruit extract was found to boost melatonin levels, sleep time, and quality of sleep. (1) That’s why the cherry is even being studied as a possible treatment for insomnia.

So, consumption of the cherry could help you get some precious shuteye. But how exactly does that work? Well, melatonin helps regulate your sleep-wake cycle, also known as circadian rhythm.

Tart cherries also contain antioxidants that can help soothe inflammation and support uric acid metabolism. But you know, that’s just an added bonus.

How Should You Use It?

We suggest adding 1 oz. (around 2 tbsp) to 8-10 oz. of water. You can put in a plant-based protein shake or even make a fun non-alcoholic spritzer by adding it to your favorite sparkling water.

Bio Relax: Plant-Based Relaxation

What Does It Do?

Bio Relax capsules contain a handful of herbs and plants:

  • Passiflora
  • Tart cherry
  • Cranberry
  • Hyaluronic acid
  • Kava root

Cranberry and hyaluronic acid help promote healthier-looking skin by relaxing the face; Passiflora, tart cherry, and kava root support calming the rest of the body.

Passiflora, also known as passionflower, has been used in Native American medicine for centuries. The plant naturally supports gamma-aminobutyric acid (GABA) in the brain. Basically, the acid is related to relaxation and stress.

One study published in Phytotherapy Research explored the plant’s relationship with sleep (2). Participants drank either one cup of passionflower tea or a placebo a day and kept a diary of how they rested. Six participants from the Passiflora group reported better sleep.

Of course, more study is warranted, but we still think that’s cool. Kava root supplies similar benefits.

Holistic health practitioners use this root to naturally treat anxiety and promote relaxed vibes. A study published in the Journal of Affective Disorders studied this root’s ability to help quell sleep problems (3). Researchers found that sleep issues associated with anxiety disorders could be treated with the root’s extract. That’s a win in our book.

Ionic Elements: Mineral Support

What Does It Do?

Ionic Elements is a specially formulated combination of fulvic acid and ocean trace minerals that can help athletes and non-athletes alike. This acid comes from small, water-soluble minerals that are found in soil-grown vegetables.

This concentration also contains other ocean and plant-derived minerals to help the immune system. Because our bodies sometimes lack these minerals, it is thought that the acid can not only help boost energy but also allow us to recuperate and recover. That comes in handy when you’re trying to drift off to sleep.

How Do You Use This?

We recommend adding 2 pumps to your water (or any drink) for daily maintenance. You can do this up to three times per day. You can even drop a little in your morning breakfast bowls.

Sleep Stages & How Many Hours of Sleep You Need

Most people know that a good night’s sleep requires 8 to 10 hours. However, not everyone realizes that a key element is the kind of sleep you are experiencing.

Technically, there 5 different sleep stages, but they can be categorized as 3 basic phases of sleep: Light Sleep 1, Light Sleep 2, and REM.

Light Sleep 1, the transitional phase between our waking and sleep states, only makes up 3% of the average night’s sleep. Light Sleep 2 is the majority of an average night’s sleep and is the segue to REM. While there is no such thing as too much REM, a healthy amount is between 1.5 – 2 hours.

So, why does it matter?

There is no doubt your sleep patterns change with age; to an extent, that’s healthy. But even though adults don’t require as much sleep as a child, the healthy average for an adult is still a full 8 hours. Based on a study conducted in 2015, the National Sleep Foundation released its new sleep recommendations for each stage of life:

  • Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day
  • Infants (4-11 months): Sleep range widened from two hours to 12-15 hours
  • Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours
  • Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours
  • School-age children (6-13): Sleep range widened by one hour to 9-11 hours
  • Teenagers (14-17): Sleep range widened by one hour to 8-10 hours
  • Younger adults (18-25) and adults (26-64): Sleep range is 7-9 hours
  • Older adults (65+): Sleep range is 7-8 hours

We hope you found this blog useful and look forward to hearing about how you’ve gone from Zombie to Sleeping Beauty! Nothing is more important than remembering we need good periods of shut-off time. We may act like machines that can run on empty but after a while that’ll do nothing but compromise every aspect of our well-being, emotionally and physically.

Getting sleep is crucial to our livelihood. It helps us feel less manic, happier, and more productive. Sleep is the time when less is not more!

Should you need anything don’t hesitate to reach out to the team for more help on product questions or purchases. 

We’re here for you…always,

Alicia, Nancy, & Alice

#TeamShift

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