*This post is in partnership with Pascoe Canada
Several years ago, I struggled with insomnia due to high-anxiety from a life triggering experience.
I remember lying in bed for hours, trying to do everything to calm and shut my mind down. I was rarely ever successful. This caused me to stress about the lack of sleep and how I would feel the next day after another sleepless night. The tossing and turning continued night-after-night.
Each evening, I would dread and fear how my sleep would be. If you suffer from anxiety too, you probably have experienced the fear around sleep.
The desperation for sleep became quite real. Eventually, I found myself in my doctor’s office begging for something…anything to calm and shut my mind down. Before I knew it, I was entering the rabbit hole of relying on sleeping pills.
I became dependent on the medication for two years. I took it every single night just so I could get to sleep and to function the next day.
When I took the pill, I didn’t give it much thought. It became apart of me and my life.
One day, I began researching holistic alternatives and decided I wanted to try a different avenue to deal with my anxiety and insomnia issues.
Today, I am delighted to say that I no longer rely on medication to help me fall asleep or to manage my anxiety. I am now able to fall asleep quickly and stay asleep naturally even when my anxiety relapses (yes, it does sometimes.)
With the current uncertainty in the world, many people may be feeling anxious, overwhelmed, and fearful. Back-to-school is fast approaching and this can bring on many emotions for both children, parents and grandparents.
I wanted to share some practical tips to help ease your mind and promote a better night’s sleep.
Natural Sleep & Anxiety Tips:
(1) Herbal Products for Sleep and Mood – Pascoe Canada
Before you turn to medication, I encourage you to try a natural alternative first. Herbal medicine has been incredibly helpful to me on my healing journey. I have shared in a previous post how herbal products have helped me with my digestion too. Herbal medicine can also be beneficial for assisting with mood and sleep disorders.
Have you ever laid in bed with a whirl-wind of thoughts racing through your mind? “What if…”, “I forgot to…” etc.
I have been there too and it can be frustrating when you are trying to get the proper rest your body needs but your mind won’t shut off.
This is where Pascoflair comes in! This herbal product helps to naturally calm the mind and to stop racing thoughts which will help you to fall asleep faster and stay asleep. You can also have peace of mind knowing that Pascoflair has little to no side effects, no known drug interactions, no toxic effects and is non-habit forming. It is also safe for children 13 years and older.
Pascoflair is used in herbal medicine as a natural sleep aid to assist with restlessness and insomnia due to mental stress. It has the highest amount of passionflower extract on the market today. Passionflower has been studied extensively and has been proven effective with over 15 years of studies conducted.
Passionflower is one of the most powerful herbs used to treat mental health disorders, and one of the best natural sleep remedies. It is also one of the best-studied, with multiple studies in animals and humans as well as a long history of clinical use.
Stress is a natural part of life. We all go through challenging times. We also live in a society that glorifies “busyness” and this can lead to both physical and mental health issues.
As schools begin to open up this September, many children and families may be sensing some uneasiness leading up to the re-opening. Pascoe Canada’s herbal product, Neurapas Balance, helps to naturally balance mood. It is made with a herbal combination of dry extract passionflower, valerian root, and St. John’s wort.
Passionflower:
Passionflower is also known as Passiflora incarnata or passiflora incarnata L. This plant is a beautiful flower that is known for its sedative and calming effects. It helps to quiet the mind and bring one back into the present by relaxing the central nervous system (CNS). This can make it helpful for anxiety, restlessness, nervousness and having trouble sleeping/insomnia.
Valerian root:
Valerian root is also known as Valeriana officinalis. It is a herb and flower used historically to help with stress, restlessness, pain, anxiety, and trouble falling asleep/insomnia. Valerian root is known as a nervine hypnotic which means that it is a sedative and relaxing to the CNS. This makes it helpful for many different neurological disorders including anxiety, insomnia, nervousness, mood balance, and stress.
St. John’s Wort:
St. John’s Wort is a herbal mood balancer that can have similar effects to antidepressants without the same adverse effects or reliance. It has been shown to have benefits in major depressive disorders based on clinical trials. Beyond its mood balancing impacts, St. John’s Wort has many other beneficial impacts on the body that could support mood and overall health.
What I love most about Neurapas Balance, is that it doesn’t have the potential to become habit-forming and there is no hang-over effect. Neurapas is also safe for children 6 years and older.
(2) Have a calming routine every evening before bed
Having a set routine can help to give your body signals for when it is time to sleep. Aim to be in bed at the same time each evening. I suggest a bedtime of around 9:30/10 p.m. if possible. It is also best to avoid stimulates such as electronics and caffeine right before bed.
(3) Turn electronics off an hour before bed
Turn off the TV and other electronics at least one hour before bed so the natural hormone cycles can begin. Research shows that blue light exposure at night has a direct effect on sleep. The blue light can have negative consequences like weight gain, low energy and mood disorders like anxiety and depression.
(4) Wear blue-blocking glasses if you are on any electronics
One reason why so many adults and children today have sleep issues is because of the high-exposure to electronic devices that emit blue light. Blue light is capable of disrupting our circadian rhythms, or “internal clocks”. (1) Blue-blocking glasses can help to improve sleep quality. Blue light at night can interfere with melatonin production. I suggest using blue-blocking glasses once the sun goes down.
(5) Use a weighted blanket
A weighted blanket is a heavy blanket that is helpful for those with insomnia and anxiety. It can be beneficial for sleep as it gives the sense of feeling hugged and can calm the nervous system down. A study showed that 63% of people felt a decrease in their anxiety levels when they used a weighted blanket. (2)
(6) Drink a calming evening tea
Tart Cherry Tea
Ingredients
- 1 cup of tart cherry juice
- 1 cup of almond or coconut milk
- ½ teaspoon ground turmeric
- 1/4 teaspoon freshly grated ginger
- 1/8 tsp. vanilla extract
- pinch of black pepper
- 2 bags chamomile tea
- ¼ cup frozen cherries
Instructions
- In a small saucepan, boil the tart cherry juice and dairy-free milk.
- Add in the ground turmeric, pepper, vanilla and ginger.
- Turn off the heat and add the chamomile tea bags and frozen cherries to the pot.
- Steep for 5 minutes.
- Remove tea bags and enjoy warm.
Calming Lavender Mylk
Ingredients
- 2 cups of almond or coconut milk
- 2 tbs. raw hemp seeds
- 1/2 tsp. pure vanilla extract
- pinch of sea salt
- 1 tsp. dried edible lavender buds
- 1 tsp. honey
Instructions
- In a high-speed blender, combine the dairy-free milk, hemp hearts, vanilla, and sea salt until smooth.
- Pour the contents into a small saucepan. Heat on medium-high heat.
- Add the dried edible lavender and cover the pan. Steep for 10 minutes.
- Let cool slightly and then add in the honey.
- Sip and enjoy!
(7) Focus on whole foods
I’m a big believer in leveraging a healthy diet to improve sleep. A healthy whole foods diet plays a crucial role in proper sleep, mood and supporting the immune system. Focus on eating the rainbow for the whole family.
(8) Get regular sunlight
The sun is incredible for providing our bodies with Vitamin D. Unfortunately, many North Americans are lacking adequate levels. There is emerging research showing how Vitamin D affects both how much sleep we get and how well we sleep. A recent study found Vitamin D deficiency linked to short sleep duration.
Sunlight is the number one source of Vitamin D. The body produces its own Vitamin D, in response to exposure to sunlight. You can also add Vitamin D through foods—fatty fish and fish oils, and egg yolks.
FINAL THOUGHTS
Insomnia, stress and anxiety can be frustrating and can hold you back from living your life.
Along with proper nutrition and lifestyle, Pascoe Canada’s herbal supplements can be excellent supporting tools to help you and your family manage anxiety, sleep and stress especially during these unforeseen times.
To learn more about Pascoe Canada’s products, visit their website here: https://www.pascoe.ca/
Always consult your doctor before you begin taking a supplement or make any changes to your existing medication and supplement routine. This is not medical advice, but it is information you can use as a conversation-starter with your physician at your next appointment.
