Learn how Bach Flowers help lift emotional weight, restore your balanced nature, and support true healing—body, mind, and spirit. That's holistic health!

DISCLAIMER: This information is for educational purposes and not intended as medical advice. Please consult a health professional should you feel the need for one. “Embracing Your Capability to Heal: Trusting God's Design for Wellness” It might sound odd coming from a natural health professional, but it’s an essential question for all of us: Are you able to heal? Do you believe that God created your body, mind, and soul to heal from the damage done to it? This belief is a foundational truth. In the church counseling course I attended, they expressed it beautifully: “We believe that it is practical and possible for every person who accepts Christ to become everything God wants them to be.” When we embrace this concept, it frees us from the responsibility of figuring it all out—we surrender our plans and trust God. Philippians 1:6 puts it this way, “Being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.” When we focus on the Lord rather than our health issues, we set ourselves up for success. Our physical, mental, emotional, and spiritual challenges are often intertwined, but healing is by God’s design. He is the healer, and He will complete what He started in you. If the Lord wants you to succeed, He will provide everything you need. We just need to be open to His guidance. Ephesians 6:12 reminds us, “For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms.” And in 1 Peter 5:8, we’re told, “Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour.” When we think we are in complete control of our destiny, our ego can get out of alignment with God’s design. We need a proper estimation of ourselves (Romans 12:3). If you think the problem couldn’t be you or your habits, you might need to check that oversized ego. It’s our self-perception that often gets us into trouble and distances us from God’s kingdom. I’ve heard many people attribute their bad decisions to Satan and his minions. It often sounds like, “I feel like there’s a spirit of [fill in the blank] oppressing me and making me sick, anxious, tired, lonely, etc.” While that might be the case sometimes, I hear it far more often than, “I made a bad choice, and now I’m dealing with the consequences.” It makes me wonder how much power we’re giving over to the dark forces of this world. We need to be aware of the enemy’s desire to make us ineffective, but not give him more power than he deserves. Remember, “greater is He who is in you than he who is in the world.” (1 John 4:4) Here are some questions to ask yourself to determine if you are limiting your ability to heal: - Do you hesitate to try due to pain and fear? - Are you stuck, unable to move forward because you focus on past failures? - Have you adopted a victim mentality, blaming others for your struggles? - Do you think if you just try harder and do more of the same, life will get better? How’s that working for you? It probably hasn’t moved the needle much in your healing journey if you stay in those mindsets. So, what do we do from here? I think an outside perspective always helps. Pain is an indicator that something is wrong. Let’s deal with the root of the problem—our mindset. Reframe statements of limitation or lack into statements of truth. You have a God who loved you so much that He sent His only Son to die for your sins, so you can spend eternity with Him in heaven. That is overwhelmingly wonderful when we focus on it. I remind myself of Bible verses that speak to the problem. You can search online for verses that resonate with you, and I encourage you to memorize your favorites. Philippians 4:12-13 is often quoted and sometimes taken out of context, but it’s worth considering: “I can do all things through Him who gives me strength.” Paul said this in the context of his difficulties, showing that he could be content in all circumstances because he focused on following Christ—not just living free from pain. A heart of thankfulness can go a long way. Instead of asking, “Why am I suffering?” try reframing it as, “Thank you, Lord, for the opportunity to grow through this pain.” Comparing ourselves to others can limit our own healing. Instead of feeling jealous of others who seem to live without trials, rejoice for them and for yourself in everything, even if your wins seem small. Offer a prayer of thanksgiving for others, “Thank you, Lord, for blessing my friend. I know you are blessing me too; help me to see your hand in all of this.” Lastly, consider how you talk about your symptoms. When you say, “I have epilepsy,” you own the disease. Do you really want to own any malady? I don’t! Try saying, “I experienced an epileptic seizure” or “I have been diagnosed with epilepsy.” There’s a dynamic shift when we don’t own our illness. In truth, God can heal anything. If you “own it,” how much are you letting Him heal you of it? I’ve caught myself saying, “My head is killing me,” and had to correct it: “No, my head hurts, but I will feel better soon.” My head isn’t killing me unless I let it. A big part of what I do is helping clients discover their limiting beliefs, which are causing a lack of healing, and we together create strategies for success in rewiring thoughts to support God's design to thrive. We are all capable of healing with God at the helm. It’s up to Him to do the work He needs to do, and it’s up to us to follow His calling. I’m praying for you.

DISCLAIMER: This information is for educational purposes and not intended as medical advice. Please consult a health professional should you feel the need for one. “Walking in the Light: Finding Honesty and Identity for Spiritual Health” I was reading my devotional, “Jesus Calling,” this morning and came across a passage from 1 John 1. I memorized this passage decades ago during a Bible study with other young adults, but today it resonated with me differently. I'd like to share my thoughts on how it relates to honesty and identity, which I discussed in my previous blog post. 1 John 1:1-4 (NASB): “What was from the beginning, what we have heard, what we have seen with our eyes, what we have looked at and touched with our hands, concerning the Word of Life—and the life was manifested, and we have seen and testify and proclaim to you the eternal life, which was with the Father and was manifested to us—what we have seen and heard we proclaim to you also, so that you too may have fellowship with us; and indeed, our fellowship is with the Father and with His Son Jesus Christ. These things we write, so that our joy may be made complete.” Jesus existed in the beginning with the Father and the Holy Spirit, the three persons of the one God. He created the universe (John 1:1). Jesus became human flesh (100% God and 100% human) and spent time with the author of this book while He was on Earth. John emphasizes the physical reality of Jesus by mentioning hearing, seeing, and touching. Jesus was real. He also connects fellowship with Jesus to fellowship with the Father, underscoring Jesus’ divinity. Since Jesus is God, His sacrifice on the cross removed the barrier of sin, allowing us to have a relationship with the Father. This truth that the barrier has been removed, should fill us with joy, especially on days when we feel drained and exhausted. He cares for us and made a way for us to spend eternity with Him in heaven. John continues in 1 John 1:5-10 (NASB): “This is the message we have heard from Him and announce to you, that God is Light, and in Him, there is no darkness at all. If we say that we have fellowship with Him and yet walk in the darkness, we lie and do not practice the truth; but if we walk in the Light as He Himself is in the Light, we have fellowship with one another, and the blood of Jesus His Son cleanses us from all sin. If we say that we have no sin, we are deceiving ourselves, and the truth is not in us. If we confess our sins, He is faithful and righteous to forgive us our sins and to cleanse us from all unrighteousness. If we say that we have not sinned, we make Him a liar and His word is not in us.” Because God is perfect and is Light, He cannot tolerate sin. Sin is anything that "misses the mark," which is the definition of sin. We all sin. The Ten Commandments reveal our sinfulness: if you’ve ever lied (even little “white lies”), that makes you a liar; if you've ever taken something that didn’t belong to you, you’re a thief; and if you’ve used the Lord’s name in vain, you’re a blasphemer. I've done all of those things, so I'm not pointing out your faults without recognizing my own. The beauty is that God devised a plan to cover the payment for sin. When the sinless Savior, Jesus, died on the cross, He paid the penalty for every sin ever committed. He was the spotless lamb whose blood was required to cleanse us, as John describes in the passage above. He is faithful to forgive our sins and cleanse us. Sometimes, we hold onto past sins and refuse to forgive ourselves. I’ve said things to my son that he has likely forgotten, but I deeply regret them. Dwelling on these moments harms my spirit and my body. I strive to be healthy in all aspects of life, so I must surrender these regrets to God. He’s already paid the price, and I’ve accepted His forgiveness. I’ve made Him the Lord of my life. In moments when I dwell on past sins, I remind myself that God now sees me as perfect and complete because of what Jesus did through His perfect sacrifice. By accepting Jesus' death and resurrection for us, we are adopted into God’s family. I’m the daughter of the King of the Universe. He loves me, and if you’ve accepted His gift, He loves you too! As John says, we have fellowship with each other as members of God's family. Embrace this truth and spend time with people who share and support it. That is part of your true identity as a follower of Christ. On the other side, John reminds us that denying our sin is self-deception. "If we say that we have no sin, we are deceiving ourselves, and the truth is not in us." Owning up to our sins isn't easy, but acknowledging them allows us to receive the Savior's love. I fail daily, but I am grateful that I don’t live in failure. I live in the assurance of a Savior who loves me enough to die for me. Don’t cling to your past errors. If you struggle with your identity as a child of God, dig into the promises of the Bible. Be honest with yourself and with God. If you’re uncertain whether you’ve accepted Jesus as Lord of your life, don’t wait. Take that step today. Tomorrow is promised to no one. Confess your sins, ask Jesus to cleanse you, and follow Him. It’s that simple—you’re accepting the gift of eternal life. When we step into honesty about our mistakes and know who we are in Christ it solidifies our identity - a kid of The King! I'm here to talk if you have questions or need support. This is the most crucial aspect of spiritual health. Without a healthy spirit, how healthy can your body be? I’m praying for you, and remember, God's got you.

DISCLAIMER: This information is for educational purposes and not intended as medical advice. Please consult a health professional should you feel the need for one. Spiritual Health: The Bedrock of Holistic Wellness In 2018, my church set up a course in Biblical Church Counseling Training and mentioned it during the Sunday morning service. I thought it was nice they were offering the opportunity for people to learn about peer counseling, as I have benefited from it in the past. I had not considered going, but on the Monday night it was going to begin, things changed. I went to the gym after work as usual, did my workout, and as I was leaving, I talked to my friend who was working at the front counter. She mentioned a personal situation she was dealing with. I let her know that I would be praying for her and headed out the door. My radio in my car wasn’t working, and the drive was 20 minutes home, so I intended to pray for her on that drive. But that’s not what ended up happening. As I tried to focus on her, the Lord kept interrupting my thoughts. My mind kept going to the counseling class. I’d try to refocus, and the class kept popping up. As I got home, I said to my husband, “I think I’m supposed to go to the counseling class tonight.” He replied, “I was thinking that too and was going to bring it up when you got home.” That was a big sign from God that I was supposed to be there. I went upstairs, showered because I was sweaty from my workout, and put on my jammies and a sweatshirt and headed off to church. The jammies were my way of rebelling and showing the Lord that I was being obedient but really didn’t want to be there. The room was packed! I was really surprised and a little late, so I sat near the back of the room and no one ever said a word about my attire. What was so impactful was that the entire first night Pastor Dan kept saying that the intention of the training was to “help the counselee develop healthy living skills in light of learned and applied biblical application.” He used the word “health” so many times I thought he was talking with me directly. I have always been passionate about all facets of wellness. I knew I was there for a reason. Throughout the 36-week course, we explored eight aspects of Identity, which I have integrated into my practice from day one. Here’s the info directly from the handout we got on the first day of class: “Honesty: Humbly accepts that all truth comes from God and is truthful with self, God, and others. Identity: Knows God personally and has a healthy degree of self-sufficiency and other dependence. Capability: Believes God wants the best for them and knows He will help them achieve His purposes. Risk Taking: Takes healthy risks, in faith, without being too rigid, reckless, or anxious. Roles: Lives surrendered to God in all aspects of their life. Action Plan: Creates and pursues transitional steps that take them from the real to the ideal. Sharing: Lives in active pursuit to share God’s blessings with others. Integrity: Cares more about what God thinks about them than what others think about them.” Not a bad model to follow! These components are crucial for a complete, well-rounded individual. During the course, we not only studied these aspects but also applied them to our own lives, supporting each other in areas where we needed growth. This journey was not only an educational experience but a profound period of personal and spiritual development. In my practice, I always discuss the spiritual beliefs of my clients because I know spiritual health is vital to overall wellness. As Proverbs 23:7 states, "For as he thinks within himself, so he is," highlighting the influence of one’s thoughts on their physical environment. Further, Isaiah 26:3-4 assures us, "Trust in the LORD forever, for in God the LORD, we have an everlasting Rock," underscoring the peace and stability found in spiritual trust. While my approach is deeply influenced by my faith, I am committed to a practice where all beliefs are welcomed and respected. You are not required to share my beliefs to benefit from our work together, but understanding this foundation can enhance your journey towards wellness. I don’t know of a better Rock to establish my life on than the God of the Bible. We’ll go over more of this in future blog posts. I want you to be able to have “the peace of God, which surpasses all comprehension, will guard your hearts and minds in Christ Jesus” (Philippians 4:7). Stay tuned for more discussions on how integrating spiritual health can empower your overall wellness. Feel free to share your thoughts and experiences, and if you're curious, let’s explore how spiritual wellness can support your life goals. I’m looking forward to connecting with you and am here to support you on your journey to holistic health. I’m praying for you.

DISCLAIMER: This information is for educational purposes and not intended as medical advice. Please consult a health professional should you feel the need for one. “From Crappy to Happy: Your Guide to Mercury Detox” Discovering high levels of mercury in your body can be alarming. But don't worry—I’m here to help you regain control over your health with effective avoidance and detoxification strategies. I know by now you are probably thinking you want to get rid of the mercury as quickly as possible. Hold off on that thought for the moment. Detoxing too quickly is actually dangerous. The detoxification process involves several key steps: **Avoiding Mercury Sources** Let’s limit your exposure to new sources of mercury first. The most common sources of toxic mercury in the body is from silver (mercury amalgam) fillings and seafood. All silver fillings have mercury. Removal of those fillings will be discussed shortly. You might not realize it, but you can also be exposed to mercury from your spouse's fillings, especially during sleep when detox processes, like toxin removal through breathing, are active. Surprisingly, speaking in front of large crowds can increase your mercury exposure levels. All seafood contains mercury - whether it’s from salt or fresh water. When choosing fish it is best to select smaller fish as they have not had as much time to accumulate mercury in their muscle tissue. Eliminating skin bleaching or antiseptic ointments/creams and contact lens solutions containing mercury is a good start. Thimerosal is another name for mercury and you find that in vaccines. Read medication and vaccine information inserts before use to make sure you aren’t adding to your mercury load. Homes and offices bring their own set of mercury exposures. Fluorescent lights and mildew-resistant paints pose risks. Plastics are preserved with mercury and can off gas. New carpet, plastic containing furniture or fabrics are possible exposures too. New cars often get a foggy film on the windows in warm conditions. That film is mercury vapor resting on the glass. Some industries pose greater risk of mercury exposure such as gold processing (artisanal mining), coal mining and burning, agricultural fungicides, pressure sensor equipment, and crematoriums for humans and pets pose risk for added mercury exposure. As with any toxin, the most powerful tool we have is to prevent intake before it enters your body. It’s more difficult to get rid of mercury once it gets into your body. **Dietary Changes:** Start with a natural, organic diet rich in protein to aid glutathione production, your body's main detox agent. Avoid alcohol, processed sugars, and excess soda. Drinking plenty of water—aim for half your body weight in ounces daily—is essential for the detox process. **Opening Elimination Pathways:** Use homeopathic remedies, fasting, and physical therapies to support your liver, kidneys, lymphatic system, and gastrointestinal tract. Before beginning any detox regimen, ensure you have regular bowel movements—at least 1-2 times daily. This consistency is crucial for eliminating toxins effectively. **Detox Foot Baths:** Personally, I've found detox foot baths to be an effective tool in mercury detoxification. It's important to approach this method cautiously and under professional guidance, as disturbing mercury deposits too rapidly can be harmful. The foot bath process is the most gentle and controllable form of detox available. Because the mercury is drawn into the foot bath water, instead of having to go through the intestines, we see a safe, effective and more comfortable removal of mercury. Zeolites taken internally and IV chelation therapies can pose certain risks of too much detox too quickly for those that have a large mercury load. These methods are recommended by many medical and natural practitioners but I’m not a big fan. With mercury removal, slow and steady removal is preferred. **Amalgam Removal:** If you have amalgam fillings, consider having them safely removed by a dentist certified in proper removal techniques. You can find SMART-certified dentists through IAOMT.org. If you're already experiencing symptoms of mercury toxicity, it may be wise to start detoxing before undergoing removal to lessen the mercury burden in your body. If you have been experiencing signs of mercury toxicity prior to amalgam removal, you may want to delay your trip to the SMART dentist until you can chip away at some of the mercury already present in your nervous system, reproductive organs, and lymphatics. Working with a natural health practitioner that can assess your mercury load, guide your detoxification and add necessary additional dietary support will provide you with a more successful and comfortable removal. Remember, even after removal, mercury can remain in your system, so continued detox is essential until your body is able to do it on its own. Detoxifying from mercury requires patience and careful planning. Begin with dietary adjustments and reducing new exposures. Prioritize the safe removal of any amalgam fillings and consult a healthcare professional before starting a detox regimen. Taking control of your health starts with these steps, leading you from feeling 'crappy' to 'happy.’

DISCLAIMER: This information is for educational purposes and not intended as medical advice. Please consult a health professional should you feel the need for one. Mercury's Grip: Beyond Memory Loss to Systemic Harm Mercury poisoning is often associated with memory loss and cognitive decline, but its impact extends far beyond the brain. This toxic element can wreak havoc on multiple systems within the body, leading to a myriad of health issues. Mercury's insidious effects are far-reaching: **Brain and Nervous System:** Inhaled mercury vapor primarily affects the brain, with methylmercury and metallic mercury vapors being particularly harmful. This is exhibited in a myriad of behaviors and physical sensations. This manifests as a myriad of behaviors and physical sensations, including memory loss, brain fog, difficulty in forming words, emotional instability, and numbness in the feet **Reproductive System:** Increased mercury levels can lead to infertility, sperm DNA damage, and hormonal disorders. It is also very impactful during pregnancy and breastfeeding. The mercury from the mother can go directly into the baby in utero via the placenta. Mercury can transfer from the mother to the baby in utero via the placenta, contributing to the 'pregnancy glow' as it removes mercury from the mother's body. During breastfeeding mercury can be transferred into the breastmilk and ingested by the infant. Neither of these are good for the child and can cause low IQ, lack of coordination, muteness and blindness. Before attempting to get pregnant it’s best to remove all mercury from your body. You and your baby deserve the best possible lives. **Kidneys:** Mercury exposure can cause significant damage to the kidneys, which is particularly concerning for older individuals whose renal function may already be compromised. If you have an elderly loved one experiencing frequent UTIs, consider exploring gentle mercury detoxification, especially if other symptoms of mercury toxicity are present. **Microbiota:** Mercury can inhibit the growth of beneficial gut bacteria, impacting the body's ability to detoxify effectively. Beneficial gut bacteria play a crucial role in mercury detoxification. Professions like dental work can significantly increase the risk of mercury exposure. Dental assistants, hygienists, and dentists are often in close contact with amalgam fillings, a common source of mercury. Ongoing, regular detoxification of mercury for those in the dental field is highly recommended. Understanding how mercury enters the body and its systemic effects is crucial. For those in high-risk professions or exhibiting symptoms of mercury toxicity, an evaluation by a natural health practitioner experienced in mercury detoxification is advisable. They can assess your level of toxicity and recommend appropriate removal methods. Remember, awareness is key to preventing exposure and effective treatment.

DISCLAIMER: This information is for educational purposes and not intended as medical advice. Please consult a health professional should you feel the need for one.  "Feeling Off Your Game? It Might Be Mercury" Have you been feeling unusually tired or moody lately? Before you chalk it up to just stress or your busy daily life, consider this: it could be mercury toxicity. Often overlooked, mercury exposure can cause a range of subtle yet impactful symptoms. John's story is all too common. A once energetic individual, he found himself battling overwhelming fatigue and memory loss. His temper flared over trivial matters, leading to unexpected confrontations with loved ones. He could be in the middle of an outburst of anger, recognize that he was acting irrationally, yet at the same time couldn’t stop it. He felt helpless. A similar case is that of Melissa, a gentle soul who suddenly found herself grappling with anger and fearing she might lose control. She was concerned her children were suffering permanent emotional damage due to her lack of control. These emotional and psychological changes are among the lesser-known signs of mercury poisoning. While muscle weakness and coordination issues are well-documented, many don't realize that mercury can drastically affect our emotional well-being, leading to aggression, quick temper, and uncharacteristic outbursts. Mercury's effects are indiscriminate, impacting various body systems such as the nervous and cardiovascular systems, reproductive system, and kidneys and lymphatics **Nervous and Cardio-Vascular Systems:** Mercury can cause irritability, behavioral changes, tremors, and in severe cases, life-threatening conditions. Brain fog and loss of words are not unusual for those dealing with nervous system disruptions. **Reproductive System:** Studies show a link between mercury and infertility, menstrual disorders, adverse reproductive outcomes, and impotence. **Kidneys and Lymphatics:** Mercury can induce immunosuppression, affecting the body's ability to fight infections and maintain balance. The flow of fluids in these organ systems is vital to overall health. Without evaluating and addressing mercury toxicity, quality of life will diminish tremendously. Mercury can also damage and reduce the volume of good bacteria in the GI tract, which are essential for proper digestion and making nutrients bioavailable to your body. Take care of those beneficial microbes and they will take care of you. If you're experiencing these symptoms, consider mercury toxicity as a possible cause. Begin by evaluating your exposure to common sources, such as dental fillings, seafood, and certain workplace environments, and consult a natural healthcare professional experienced in safely, effectively, and gently detoxifying mercury and other toxins.

DISCLAIMER: This information is for educational purposes and not intended as medical advice. Please consult a health professional should you feel the need for one. Adrenals “I need more energy.” “I’m so tired I can’t get anything done.” Which of these phrases did you hear or speak today? The adrenal glands are arguably the most abused organs by most Americans. There are ways you can support your adrenal system and bring balance back to your life. The adrenal glands sit right on top of the kidneys. Because of their close proximity, kidney health is also related to adrenal health. Proper hydration helps support both organ systems. Indications of a stressed adrenal system include: - tiredness - panic attacks - sleeplessness - spiked blood sugar - infertility - lower back pain - dizziness - knee weakness - salt cravings - mental problems - blood pressure imbalances - dry, flaky skin and nails Problems with the adrenal glands can cascade into sex hormone imbalances too. It may be that adrenaline is pushing around the estrogen, testosterone and progesterone, and the imbalance is not specifically an issue with the production of those hormones. What causes adrenal issues? Emotional stress is the most widely recognized culprit. Dehydration, frequent use of stimulants, and physical stress are also contributors to adrenal dysfunction. For many people, getting adequate water while avoiding coffee and wine will improve the health of their adrenal glands. For those that have consistent hydration and have avoided stimulants, there are some things that can help bring balance to the adrenal system: - stress reduction - stretching for better blood flow - sleep as often as possible There are natural whole food nutrients that support the adrenal system. Ginseng root and Eleuthero root (formerly known as Siberian Ginseng) “strengthen the adrenal glands. Licorice root “stimulates the adrenal glands which produce energy.” Niacin can help improve resistance to stress and regulate blood sugar.4 Supporting proper digestion can also free up energy for the body. Pepsin is a special digestive enzyme that is very valuable for high protein diets where digesting the extra protein is a challenge. Inadequate digestion can be a cause of low energy levels and stressed adrenals. When looking for supplements to improve energy and support the adrenal glands, look for whole plant sources. The body better recognizes and accepts the natural harmony found in whole herbs. Positive Energy Boosters™ provide energy you can feel in the most adrenal friendly form. The easy-to- swallow capsules begin working within 10 minutes. Super Silica® provides the most absorbable form of silica available and Cell Power® is the body’s most powerful cell-nourishing and cell-energizing supplement™. You can reach us at (866) 722-3733, Monday through Friday from 7:30am-4:00 pm PST.  Science references do not infer an endorsement of our products. They are for information purposes only. 1 https://www.medicalnewstoday.com/articles/245810.php 2 Vitamin and Mineral Reference Guide pg 21-22 3 Vitamin and Mineral Reference Guide pg 24 4 Vitamin and Mineral Reference Guide pg 5

DISCLAIMER: This information is for educational purposes and not intended as medical advice. Please consult a health professional should you feel the need for one. Sleep 101 Did you sleep well last night? Do you usually sleep well but have had difficulties lately getting enough good rest? If you haven’t been sleeping well, know that you aren’t alone. There are an estimated 60 million Americans that have chronic sleep disorders. The impact lack of sleep has on your body is tremendous. Lack of sleep affects every organ of the body: Pancreas - diabetes Cardiovascular - heart rate variability, hypertension, and higher risk of stroke Muscular - slower reaction time, decreased accuracy, tremors, and aches Gastro-intestinal system - leaky gut, difficulty digesting Nervous system - irritability, impaired cognition, higher levels of depression, higher levels of anxiety, memory lapses or loss, impaired moral judgment, decreased creativity, increased stress, and symptoms associated ADHD Other things that are associated with lack of sleep are: Increased risk of breast, prostate, and colorectal cancer Growth suppression (children need a lot of sleep to grow at an appropriate rate) Risk of obesity and inability to lose weight Decreased body temperature Higher risk of injury Impaired immune system Disruption of circadian rhythm Accelerated aging effects. So how much sleep do we need? Typically, someone who is going to be watching this is probably an adult from 18 to 64 years old. People in this age group typically thrive on seven to nine hours of sleep. Older adults tend to need seven to eight hours. Younger people have a greater need for sleep. Teenagers should be getting 8-10 hours of sleep, and school age children 10-13 hours daily. Young kids 2 to 5 years old do best with 11-14 hours and toddlers and infants require 14-17 hours of sleep each and every day. If you have a teenager or young adult living with you, remind them that they do need a good amount of sleep. My son at age 19 is not getting as much sleep as I would prefer that he get, but that's up to him at this point. It still doesn’t prevent me from reminding him. When he doesn’t get enough sleep he won’t be as healthy nor will he be able to achieve all he wants to because his body just won’t let him when he’s too tired. What does our body do while we sleep? Each different organ system goes through its own time of detoxification, growth, regeneration and restoration while we rest. Healing and growth need to take place during sleep and we need to make sure we get plenty of it. Sleep strengthens our immune system. Why else do we want to sleep so much we're sick? It's a way your body's trying to protect itself so that it can get the immune system working properly. Information processing and memorization are done while we sleep. This surprised me when I learned it but I love it! When I was in college (a long time ago) a lot of my friends would stay up and do all-nighters to study for exams. I figured out very quickly that all-nighters don’t work for me. Instead of staying up late I would go to bed around 10:30 or 11:00 and wake up maybe at 3:00 or 4:00 in the morning to go over my notes one more time. I feel that may be one of the reasons I was able to do so well in school was because I listened to my body, and got the sleep I needed for my brain to grab onto the information and be able to appropriately process it. If you are having a hard time memorizing something you may just need a bit more sleep. Hormone release takes place when we sleep at night. Many people have problems with hormone imbalances, and there are a lot of hormones that the human body requires. If you are experiencing hormone imbalances you are probably also having a hard time sleeping. An imbalance in hormones can greatly influence emotions. Are you in a happy mood or are you in a crappy mood? Consider sleep patterns when emotions are imbalanced. Throughout the night our body's working on its systems. You can look up “Chinese Body Clock” online and find a lot of information on the topic. How well you sleep during various times at night can help or hurt various body systems, or be a “wake up call” that there is an organ system that needs a little extra attention and support. The endocrine system (hormone balance) is center stage and the body’s #1 priority from 9:00 pm to 11:00 pm. Are you getting to bed after 11? You may not be giving your endocrine system a chance to relax, rest and rejuvenate the way that it needs to. The gallbladder is priority from 11:00 pm to 1:00 am and the liver from 1:00 am to 3:00 am. The lung takes center stage from 3:00 pm to 5:00 am. I just talked to a client the other day that was having a problem with waking up at 3:00 every morning. We discussed what could be done to help support the lungs. She worked on it and is sleeping through the night again. The large intestine takes precedence from 5:00 am to 7:00 am. Do you consistently wake up at a certain time every night? Then consider the organ that is doing its detoxification and regeneration at that time and decide how you want to support it. You may find this to be a big help in getting consistent all-night-long sleep. BABY STEPS TO GREAT SLEEP #5 Set the Stage Keeping your bedroom for sex and sleep only is really a good thing. Don't use it as an office or an exercise room. Well, sex can be exercise too, but I’m talking about having workout equipment in that space. Sex is good exercise but doesn’t count in this context. A cool environment is really important. It's recommended that the temperature be 63 to 73 degrees Fahrenheit for optimal sleep. Keeping the bedroom cooler is actually going to help support deeply restful sleep. Dark rooms tell our bodies it is night and time to sleep: the darker, the better. I used to travel a lot for business. And there were times when I was just exhausted and I'd go into a room at the hotel to sleep and there are so many lights inside the room - a light on the refrigerator, a light on the TV, a light on the coffeemaker, a light on the smoke detector, and so on. I would go around the hotel room covering up as many of the LED lights as I could so it would be dark. There were times that I would put a rolled-up towel at the base of the door to keep the light from coming through. Because it was a new environment my senses were in protection mode and hyper-vigilant. Making the room dark told my brain that there was nothing I needed to see and that I was safe to fall asleep. Put your phone and your computer away. If you need to have the phone in your room, then turn the phone off. Put it screen down and at least 6 feet away from you at least. Silence is golden! Using a white noise machine or ear plugs can be useful when you can’t control the noise in the room. I don’t recommend ear plugs be used daily. Your ears need air circulation to remain healthy. Consider keeping pets and children out of your room. Not everybody should have their children or their pets in their room. And if they are disrupting your sleep, maybe that's something you want to examine. Keep distractions out of the bedroom. #4 Live Life Well During the day, drink enough water. It is vitally important for sleep that you drink adequate water for your body every single day. It's a big thing that I focus on with my clients. Half of your body weight in ounces of water is a good amount of water to have daily. Don't just start drinking that much if you are far from the target volume. If you haven't been drinking enough, work up to the right amount slowly. It will give your kidney and bladder time to adjust and be much more comfortable with the change. Eat whole real natural food. Avoiding processed sugar is very beneficial for your health. Sugars can mess with the way your body sleeps. And when you have whole, real, natural food you have all the enzymes and balanced nutrition going into your body. It’s going to give you the best opportunity for good sleep and detoxifies and regenerates properly. Fun sweaty activity 20 minutes a day. I don't like calling it “exercise” because I don't want you to think that I mean that you have to do something strenuous at the gym. Fun sweaty activity could be as simple as a 20 minutes of walking daily. You don't have to do strenuous activity but get some motion going. Sunshine 20 minutes a day. Yes, I know it's harder during the winter in colder environments, but sunshine is very important for your day. When we get that 20 minutes of sunshine daily it helps your body connect with the circadian rhythms of sun up and sun down. That's the way our bodies are created by God to work within His beautiful system. Grounding is another great way to be in touch with the earth and sync with the rhythms of nature. Grounding is basically bare skin touching soil, rocks or grass, or leaning against a tree, or gardening with your bare hands. The key is to be connected with the electrical energy of the natural earth. #3 Timing Matters Being consistent with both sleep and awake times is vital for your body. You may be saying, “I don't get tired until 12:30 at night one night and the next it could be 2:00 am.” If you have very inconsistent sleep patterns, just choose a bedtime and stick with it. It may take a couple of weeks to create consistency, but you can train your body to recognize that it’s time to shut down and get to sleep. Once you have established a consistent time but want to get to be earlier, move your bedtime 20 minutes earlier every few days to create a new bedtime and new 20 minute earlier wake-up time. It’s best if your sleep time coincides with the times the sun comes up and when the sun goes down. Stretch before bed for 5 minutes. That five minutes of stretching can be impactful in getting your body ready for bed and relaxation. If you aren't able to get good sleep at night and find yourself tired all day why not try taking a 15 to 20 minute nap. The best time to nap is between noon to 6:00 pm. That timeframe offers more restful sleep than any other time frame in the entire day. Be aware though that short naps are better than long ones, unless your body is ill and needs immune support. If that’s the case, sleep when you need to sleep. Consider eliminating certain things as you get closer to bedtime. Some to scrutinize would be caffeine, alcohol and tobacco. Something else that may be important to take into account is strenuous exercise. Stopping eating a couple hours before bed is a much better way to let your digestion work. Digital devices and their blue screens cause our bodies to think of the blue light of day and tell us that it’s not time to sleep so avoiding them a few hours before bed may make your transition into slumberland much faster. Hard conversations are best avoided just before bed as well. Don't wait until you're going to bed to have a difficult conversation. Figure those things out at another time. Work through serious emotions earlier in the day. #2 Natural Sleep Aids I use natural sleep aids almost nightly. It tells my body that bedtime is coming so get ready. Sometimes you'll find one that hits a sweet spot for a while and then it doesn't work. Rotating through different products, if you're not seeing great results consistently, may be an option. Essential oils, like peppermint and lavender, are wonderful for helping with sleep. Both of them can help you fall asleep, and can help you wake up in the morning. Drinking warm tea at night can be very relaxing. I use chamomile tea pretty much almost every night. It's something that I love and it's a nice way for my body to relax. There are many supplements that you can use to help you fall asleep. A lot of people think of melatonin right off the bat when it comes to sleep aids. Melatonin can be helpful but if your body's not needing melatonin then it's not going to make a difference. Magnesium is one that I tend to find a lot of people see great benefit with. I use Natural Vitality Calm (the one without calcium works better for me) and it's great! It's a powder that you mix with water or juice about an hour before bed. I’ve had good feedback on it from my coaching clients too. The other kinds of supplement you can use would be zinc, cherry juice, or valerian. Bach flowers are my favorite sleep aid to use. They work on emotional balance. Every single one of my clients will get a personalized Bach flower blend that fits their own special emotional balance needs. I used mine last night when I was having a hard time sleeping. I fell asleep quickly after putting a few drops in my mouth. Homeopathic remedies can be wonderful for sleep support too. I use Coffea cruda. I know it sounds funny to say you use coffee before sleep. But in homeopathy Coffea cruda is extremely relaxing. I’ve found that Calms Forte by Hyland is another homeopathic blend that mellows my mind and helps relax me enough to get good rest. Certain foods can be beneficial before sleep as well. Something that I found interesting is that honey can give you a good boost for blood sugar balance before bed. If you are diabetic please discuss this with your physician before using honey before bed. #1 Bedtime Routine Be consistent and act like a kid when it comes to bedtime. Your body needs rhythm and patterns as an adult, just as much as when you were a kid. Take a warm shower or a tub just before bed. That warm water heats up your body. As your body cools after a shower, or bath, it coincides with the way that our bodies put ourselves to sleep by lowering body temperature. A cooler temperature in the bedroom environment and a cooler temperature of your body help your body know it’s time to sleep and get ready for detox and regeneration. Listen to your favorite relaxing music before bed. The rhythms of the music help mellow your mind and relax your soul. Read a book. I'm not big on digital reading so I like to read paper books. My husband, on the other hand, likes to read his tablet before bed. The blue light emitted by electronic devices doesn’t help your body relax because your body recognizes the blue light as a middle-of-the-day kind of sunlight. Because of that, my husband uses the blue-blocking glasses when he reads at night. I prefer to read paper books. The reason it’s good to read before bed is that your eyes get tired and tell your body to start relaxing and fall asleep. That’s why many people fall asleep reading - their eyes get tired and the body follows. Another thing you can do before bed to help you transition into sleep is to journal. Write down prayer requests or answered prayers. Inventory your day. My friend Kristine Koehn knows a lot about Alcoholics Anonymous. Their 10th Step is self-examination, as a habit, before bed. At night, before you go to bed, do an inventory and ask yourself, “Is there anything that I'm stuck on? Am I not forgiving someone? Am I not forgiving myself? Is there something that I need to be aware of that needs correction?” Ephesians 4:26-27 says, “And ‘don’t sin by letting anger control you.’ Don’t let the sun go down while you are still angry, for anger gives a foothold to the devil.” (NKJV) You don't want to end your day in a way that isn't a peaceful reminder of God's blessings. Forgive other and yourself before bed and let it go! Deep breathing can be very beneficial to ready your body for relaxation and rest. Doing 4-4-4-4 breathing is easy to remember. Breathe in for a count of 4. Hold that breath for a count of 4. Then exhale to a count of 4 and repeat 4 times. It's a great habit to be in. Once you've gotten that four count down for a few days try and do a 5-5-5-5 and then increase it to six later on. Rhythmic breathing helps center your focus and relax. Sleeping on your right side is another good thing to do. When you lay on your right side it helps you get better sleep. If you recently ate you may want to sleep on your left side for a while because of the way the stomach moves. I figured this out a little while ago that when I first get into bed I need to lay on my left side for a while so I can relax. Once I’m feeling a little relaxed I turn over onto my right side and fall asleep very quickly. See what works for you. Take One Step at a Time I know that’s a big list to consider when you are desperate for sleep. Some of the environmental or timing changes can be done at the same time but don’t do too much at once. You won’t know what is, or is not, working. You will want to replicate the good night’s sleep and all that comes along with it. Only make a couple of small changes and see how those help, by doing them for a week or two. Then add others if you still aren’t where you want to be. Remember consistency is super important - don’t underrate it. If you are under the care of a physician please discuss changes with them beforehand. Remember I’m not diagnosing, treating, curing or preventing disease by sharing this information with you. I’m educating you on how the body works and what you can investigate to see how you can support your own health. This is not medical advice. Take care of your body, it's the only place you have to live, nobody else is going to be able to live in your body and take care of you. So make sure that you're taking care of yourself daily and getting the great sleep you need to stay healthy. If you are having a hard time figuring out how to sleep better, talk with your doctor or give me a call. I'm happy to work with you. You can schedule a FREE 15 minute discovery call. In that time we can discuss what you want to change and if we would be a good fit to work together. As a final thought here’s a wonderful quote from Ralph Waldo Emerson, “Finish the day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in: forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with old nonsense.” Please let me know if there's anything I can do to support you, or if you have any questions. May God bless you with deep, beautiful, restorative sleep!