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5 Natural Herbs Guaranteed to Help You Sleep

5 Natural Herbs Guaranteed to Help You Sleep

Ugh, mornings.

Everyone around you is somehow always so chipper mere moments after waking up. Everyone, that is, except you.

You may have just resigned to the fact that you’re “not a morning person,” but there may be an underlying issue that causes your morning grumpiness that you haven’t really thought about.

You might not have even realized it, but maybe the problem is you’re having trouble falling asleep, and staying asleep throughout the night. You don’t actually hate mornings – you just don’t have enough energy to enjoy them!

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Luckily, there are many ways to combat insomnia and the inability to sleep using herbal supplements that can be bought at health food stores, or even found in nature. These fragrant plants can help you get the rest and relaxation you deserve after a hard day’s work.

Passionflower

Though clinical testing has, as of yet, shown no true correlation between ingestion of passionflower and an increased ability to fall asleep, the herb has been proven to alleviate nerves and anxiety – two key causes of an inability to sleep well.

Along with calming mental “nerves,” passionflower also physically calms the body, as well. Passionflower extract has shown to help calm the nerves of those who suffer from restless leg syndrome, a condition which tends to be most prevalent at night.

California Poppy

The California poppy is a “gentle balancer to the emotions and a calming remedy for times of stress.” It helps reduce the anxious feelings that have built up over the course of a day, and allows its users to fall into a deep sleep without the unpleasant drowsiness that many over-the-counter medications lead to.

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It’s also an antispasmodic, alleviating symptoms of physical stress and pain. In infants, California poppy can help reduce instances of colic. In school-age children, it can lead to a reduction in stress-related responses, such as bedwetting and asthma.

California poppy can be ingested in teas and tinctures, as well as lotions and oils.

Hops

Yes, the same herb that gives your favorite IPA its bitterness can also help you get to sleep at night. In fact, Germany’s Commission E (the German version of the FDA) approves of using hops to combat anxiety and restlessness. Also, once you have drifted off to sleep, the effects of hops allows you to stay asleep until fully rested.

As hops is quite bitter, you don’t want to overload your tea mixture with it. However, a small dose will do just fine in alleviating your insomnia.

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Lastly, do not use hops if you’re currently taking prescription sleep aids, as doing so will increase the effectiveness of the sedative.

Chamomile

Chamomile is a mild sedative that is most often infused in tea at nighttime.

In addition to reducing anxiety and insomnia, chamomile reduces physical malaises as well. The herb has been proven to alleviate symptoms of heartburn, nausea, and colic. It also is thought to have a soothing effect on skin irritations and scratches.

When making chamomile tea, you want to make it strong. Use more of the herb than you normally would in a cup of tea, and steep it for about fifteen minutes. Make sure you cover it while steeping, or you’ll lose the essential oils that give the tea its calming powers.

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Lavender

Of the herbs on this list so far, lavender is likely the most well-known, and perhaps the most-used.

The scent of lavender alone is enough to take the edge off after a long day. Clinical trials have proven that lavender decreases anxiety and insomnia, leading to a much better quality of sleep. In sleeping subjects, lavender increases instances of slow-wave sleep – the type of deep sleep necessary to awaken fully-refreshed.

Using essential oils either in a diffuser or sprinkled on your pillow, lavender will send you off to dreamland with ease, allowing you to wake up ready to face the day come morning.

Featured photo credit: Flickr / asleep / hopetorture via farm9.staticflickr.com

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Last Updated on September 10, 2019

7 Morning Rituals to Empower Your Day And Change Your Life

7 Morning Rituals to Empower Your Day And Change Your Life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude

Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

Gratitude-Quotes

    2. Writing Down Your Most Important Tasks

    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

    3. Affirm Your Goals in Writing or Drawing

    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

    write down goals

      4. Practice Qi Gong Exercises

      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

      5. Drink Hot Water with Lemon

      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

      6. Rise Earlier

      The practical advantages of waking up early are obvious.

      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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      7. Listen to Uplifting Music

      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

      More About Energetic Habits & Rituals

      Featured photo credit: Carli Jeen via unsplash.com

      Reference

      [1] Live Science: What Is Qi Gong
      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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