“Sleep is essential to feeling rested and refreshed, and is an crucial contributor to holistic wellness”, said Harmony Curtiss, Director for Healing Hands School of Holistic Health (Healing Hands) – Laguna Hills. “The Centers for Disease Control (CDC) report that “insufficient sleep is associated with a number of chronic conditions and diseases ranging from Obesity and Depression to Diabetes and Cardiovascular Disease”. With more than 10% of our population experiencing Insomnia and over 25% falling short of the recommended 7 to 8 hours, we’re happy to educate students about natural, holistic remedies that can make all the difference! In honor of National Sleep Awareness Week (March 11 to 17) we’re offering the following ‘Wellness Reminder’ for our students, Alumni and our Healing Arts community”, she added.
HOLISTIC STRATEGIES TO GET THE SLEEP YOU NEED!
(and Enjoy it’s Many Healthful Benefits)
Move Your Body! –Multiple clinical studies have confirmed what active folks have known for years, people who are physically active during the day fall asleep faster and experience a better quality of sleep than those who remain sedentary. So, whether you choose a 30 minute nature walk, or a challenging 60minute Aerobics or Zumba class, getting your body moving every day is one of the best ways to ensure a better night’s sleep. So get out and exercise, daily!
Reduce Your Intake of Caffeine – Avoid caffeine boosted energy or sports drinks, and coffee especially after 5pm. Substitute herbal teas such as Siberian Ginseng, Chamomile, Hawthorne, or Passionflower, which are known to help the body relax.
Get Comfy – An old, uncomfortable bed or pillow can hinder a good night’s sleep so be sure your mattress isn’t too hard, soft or lumpy, and replace your pillows annually or as soon as they lose their shape.
Treat Your-self to a Therapeutic Massage – After just one hour of massage, the Cortisol (stress) hormones that keep us awake are reduced by 30-40%, while raising Serotonin by 30-40% which supports a better night’s sleep. Effects of therapeutic massage have also been found to be cumulative, meaning that the more you receive massage, the more it can positively effects your mind/body.
Create a Nurturing Bed-Time Routine – Try sipping a cup of calming Herbal tea while relaxing in a hot bath with Epsom Salt to promote muscle relaxation.
Try Sleep-Friendly Herbs – Natural sleep aids like Valerian and Melatonin are available in most health food stores, and pharmacies. Taking 1-2 capsules of the sedative herb, Valerian, plus .3 mg of the sleep-regulating hormone Melatonin, a half hour before bedtime, has been used effectively to improve sleep for centuries. And of course, always check with your doctor if you are unsure about an herb.
Learn and Use Relaxation Techniques – Bio-feedback, Yoga, Tai Chi and many forms of meditation are helpful in reducing stress and anxiety and promoting a better night’s sleep.
Healing Hands School of Holistic Health has been serving residents in SoCal for over 24 years. With more than 80 Holistic Health courses and two Certification Programs to offer, Healing Hands is considered a trail-blazer for Holistic Health education in Southern California. To date, the school’s top-notch Faculty has prepared more than 7,000 students for successful careers in Massage Therapy and can do the same for you! To find out more about the educational programs or financial aid available at Healing Hands please visit us on-line at www.HealingHandsSchool.com or call us at (949) 305-2722 in Laguna Hills, or (760) 746-9364 in Escondido, or (858) 505-1100 in San Diego.
Citations:
- Andrew Weil, M.D.. DrWeil.com/drw/u/ART02037/sleep-aid
- Centers for Disease Control and Prevention. (2011). Sleep and Sleep Disorders. Retrieved on January 9, 2012 from the Centers for Disease Control and Prevention website: http://www.cdc.gov/sleep/.