Sleep Better Naturally

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In Today's Email:

• Sleep Better Naturally: Ancient herbs…

• Our Gift To You: 100 Self-Care Ideas…

• Yogapedia: Bird of Paradise Pose…

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TODAY'S LEARNING
Sleep Better Naturally

We have all experienced it. That wonderful sensation of emerging from a restful night's sleep feeling well-rested, energised, and prepared to take on the day.

That sensation appears to be a hazy reminiscence of a long-gone time for many of us. A hopeless pipe dream from a previous life. With the obligations and stresses of modern life, how could we possibly get a good night's sleep?

Well, nature might have an answer...

Naturally occurring chemicals found in plants and herbs have been used for thousands of years to help people achieve more restful sleep. Here are our top 3 picks backed by modern science.

Valerian Root

The usage of valerian root as a sleep and stress aid is centuries old. It is used to treat sleep-related conditions such as stress, anxiety, headaches, and heart palpitations. A valerian root extract has been shown in studies to improve sleep without the negative effects of conventional sleep medications.

Due to the two naturally occurring sedatives in valerian root termed valepotriates and sesquiterpenes, it works well as a sleep aid. In one study, almost 90% of participants reported having better sleep after consuming valerian tea. Another study found that using a valerian extract helped people sleep better and fall asleep more quickly.

Some people reportedly find the earthy taste and smell of valerian root offensive. A small amount of honey or maple syrup may assist to enhance the flavor of your tea.

Lemon Balm

The mint family plant known as lemon balm, or Melissa officinalis, has a mildly sweet and lemony aroma. Tea and essential oil are the two most popular lemon balm preparations. In the past, viruses and illnesses have been treated with lemon balm's antiviral and antibacterial properties. It has the ability to aid nighttime insomniacs as well.

A cup of lemon balm tea in the evening may help with insomnia symptoms. Additionally, lemon balm may lessen anxiety and depression. Participants who took 500 milligrams of lemon balm in a research comparing the herb to a conventional antidepressant had higher quality of life scores than those who did not.

If you struggle with restlessness and anxiety before bed, having a cup of lemon balm tea each night can be a smart choice for you. You might get better sleep if you incorporate it into your evening routine as a technique to help you unwind before bed.

Chamomile

For many years, chamomile flowers have been used to cure a number of conditions, including insomnia. Apigenin, one of the active chemical substances found in chamomile, when it combines to benzodiazepine receptors in the brain, produces a slight sedative effect.

Despite the lack of data, chamomile has been shown to enhance sleep quality. According to a study of postpartum mothers, those who drank chamomile tea experienced fewer sleep difficulties and depression symptoms. In a different research on senior citizens, those who got chamomile reported sleeping more soundly than those who did not.

These top three teas have been used throughout history to encourage people into slumber and are being further backed up by science as viable options for sleeping aids

DEAL OF THE DAY
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TODAY'S POSITIVE NEWS

In World First, Horned Oryx Upgraded from Extinct in Wild to Endangered Owing to Decades of Zoo Work

In one of Africa’s last great wildernesses, a remarkable thing has happened—the scimitar-horned oryx, once declared extinct in the wild, is now classified only as endangered.

It’s the first time the International Union for the Conservation of Nature (IUCN), the world’s largest conservation organization, has ever moved a species on its Red List from ‘Extinct in the Wild’ to ‘Endangered.’

The recovery was down to the conservation work of zoos around the world, but also from game breeders in the Texas hill country, who kept the oryx alive while the governments of Abu Dhabi and Chad worked together on a reintroduction program.

ZEN STORY
EGO

The Prime Minister of the Tang Dynasty was a national hero for his success as both a statesman and military leader. But despite his fame, power, and wealth, he considered himself a humble and devout Buddhist. Often he visited his favorite Zen master to study under him, and they seemed to get along very well. The fact that he was prime minister apparently had no effect on their relationship, which seemed to be simply one of a revered master and respectful student.

One day, during his usual visit, the Prime Minister asked the master, "Your Reverence, what is egotism according to Buddhism?" The master's face turned red, and in a very condescending and insulting tone of voice, he shot back, "What kind of stupid question is that!?"

This unexpected response so shocked the Prime Minister that he became sullen and angry. The Zen master then smiled and said, "THIS, Your Excellency, is egotism."

OUR GIFT TO YOU

Every now and then we will be giving away free digital goods to our community. In order for you to see our digital gifts, make sure that you place our emails into your primary folder. Our goal is to give away something awesome at least once a week!

Today you get our 100 Self-Care Ideas Workbook. Sometimes you need time for yourself so we created this guide which includes 100 individual self-care ideas. Each self-care idea has a short description, an approximate length, and the location info (inside or outside) so that you can quickly find the right one for you!

To download please click on the button below called “Download”.

CRYSTAL OF THE DAY

YOGAPEDIA
Bird of Paradise Pose (Svarga dvijasana)

What is Bird of Paradise Pose?

Bird of paradise pose, or svarga dvijasana in Sanskrit, is a beautiful standing balancing pose. With one leg on the floor, the other reaches to the side and toward the sky, held by bound arms. The pose improves both balance and flexibility.

Instructions

• Begin standing with the feet hip distance wide.

• Bend forward and reach the left arm between the legs and behind the back. Reach the right arm behind the back and clasp the hands.

• Shift the weight into the right foot.

• Inhale and lift the left foot, rising to standing.

• Slowly extend the left leg.

• Breathe while holding the pose.

• Exhale and lower. Change sides.

DAILY MEME