Subscribe Today! Please see below for a complete transcript of this episode. THE MINERAL MAGNESIUM & OUR BRAIN, INVITEⓇ HEALTH PODCAST, EPISODE 666 Hosted by Jerry Hickey, Ph. *Intro Music* InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the InViteⓇ Health Podcast, where our degreed health …
By: Allie Might, FMC, INHC, ATT
When addressing sleep, there’s a few things to consider. Are you having problems falling asleep? Do you wake up and can’t fall back asleep? Have you been diagnosed with a sleep disorder? Let’s explore these and look at some strategies that may be helpful.
Let’s first take a look at some of these common issues associated with sleep and what they mean. Understanding the difference between trouble falling asleep, trouble staying asleep, insomnia, sleep apnea and narcolepsy, just to name a few, can be key in knowing how to address our own issue and questions regarding sleep patterns.
A couple of common complaints is “I can’t fall asleep” or “I keep waking up throughout the night”. According to the article “If You Fall Asleep Instantly-Is That a Good Thing? And How Long Should It Take You to Fall Asleep?” from health.clevelandclinic.org, one should fall asleep 5-20 minutes after laying down for the night. Anything that is consistent outside of this time frame may be a sign of a sleep disorder. We can also learn from an article from WebMD titled “Why Can’t I Sleep?” that there can be many reasons why this may happen. Some of the factors that may effect this are poor diet, bladder problems, pain or even a sleep disorder.
COMMON SLEEP DISORDERS
So what are some of the common sleep disorders? One that we’ve all heard of and many claim to have it insomnia. Stanford Medicine’s website has lot of insight into this disorder and even defines this as a sleep problem that may be short or long term and effects the quality of life. It also shows that while certain medical conditions may contribute to ones insomnia, many times it is lifestyle that can be the contributing factor. These can include such factors as too much caffeine intake, stress levels or even the use of electronics close to bed time. Insomnia can last from a few days to well over six months.
Another common sleep disorder is sleep apnea, and it seem to be widely talked about now in media and commercials. According to the Mayo Clinic, this is “a potentially serious sleep disorder in which breathing repeatedly stops and starts. If you snore loudly and feel tired even after a full night’s sleep, you might have sleep apnea.” There are three types of sleep apnea, Obstructive Sleep Apnea (OSA), Central Sleep Apnea (CSA) and Treatment-Emergent Central Sleep Apnea or Complex Sleep Apnea. OSA is when the throat muscles relax and block the breathing, while CSA is when the brain isn’t properly signaling the muscles that help control breathing. Complex Sleep Apnea is when OSA becomes CSA while in treatment or in a sleep study.
The last disorder that is often talked about is Restless Leg Syndrome. According to Johns Hopkins Medicine, Restless Leg Syndrome is actually a neurological disorder that causes sensations in the leg(s) or uncontrolled movements in the leg(s). This can be hereditary or from nerve damage from a variety of health-related issues. It can delay one from falling asleep and even effect the quality of sleep.
If you think you have any of these or any other sleep disorder, contact your doctor for evaluation.
SUPPORT FOR HEALTHY SLEEP
Is there anything that can help with healthy sleep? Certain herbs and extracts, like the ones found in Tranquil TX, have been shown to be helpful, such as chamomile, passionflower, and lemon balm. Medical News Today talks about a simple flower like chamomile can be helpful in relaxation and may help to induce sleep. This is because it is thought to bind to benzodiazepine receptors and may mimic mild sleep medications. The benefits of passionflower have been used for centuries by natives in the Americas as a sedative. It has also been highlighted by the National Center for Complimentary and Integrative Health for its neurological benefits. It has shown to help with lowering stress and anxiety, helping attention-deficit hyperactivity disorder and as an aid in health sleep patterns. Lastly, there’s lemon balm, which is related to mint. According to Mount Sinai, studies have shown that this herb can be up to 80% effective in alleviating minor sleep problems, particularly when in combination with herbs such as valerian.
To get some easy benefits of these herbs for a good sleep, I like to recommend adding 2 droppers of Tranquil Tx to a cup brewed chamomile or sleepy time tea.
Subscribe Today! Please see below for a complete transcript of this episode. MENTAL FATIGUE, INVITE HEALTH PODCAST, EPISODE 613 Hosted by Amanda Williams, MD, MPH. *Intro Music* InViteⓇ Health Podcast Intro: [00:00:04] Welcome to the InViteⓇ Health Podcast where our degreed health care professionals are …
Moon Milk The Perfect Sleep Remedy
Created By Melissa Bistricer, MS, RDN
Our remedy for a restful nights sleep is referred to as moon milk. Moon milk has nothing to do with worshiping the moon rather it got its name for helping to calm you down and have a restful night’s sleep. Moon milk is simply just warmed milk, seeped with apoptogenic or relaxing herbs such as ashwaghanada, turmeric, lavender or chamomile, and sweetened with honey. †
Moon milk has been around in India for hundreds of years, even though it has only gotten popular now in the US. Although in the US and other countries warmed milk has always been a common drink for children or adults to drink before bedtime to promote sleepiness, reduce anxiety, or insomnia. Just now we add other components that make it taste better and have additional health benefits to help brain health and stress management. †
Traditionally ashwaghanda and turmeric are used but lavender and chamomile have also been used as well. I purposely used chamomile since it will provide a mild flavor for kids and have a calming relaxing effect. Chamomile has also been used to treat insomnia, calm colic infants, and eczema. As well as chamomile has been used to help with colds, teething, indigestion, anxiety, and irritability. Perfect for toddlers and kiddos to us when their caregivers want to relax them to fall asleep. †
Not only have I added chamomile to our remedy, I have paired it with two amazing components from our line of supplements. The first being the Tranquil Tx®, a combination of herbs – additional chamomile, passionflower, and lemon balm which have a calming effect to reduce stress and nervousness. This allows our bodies to relax and supports a more restful night’s sleep without a hangover effect.†
I also decided to add in our Cocoa Hx® every kid but also adults love chocolate so why not make this a chocolate moon milk? But the real reason for adding in the Cocoa Hx® is because this will help ensure a restful night’s sleep and improve blood flow to the brain, which can benefit memory, processing speed, attention, and overall mental performances after the great night’s sleep! †
Yields: 1 cup
1/2 cup Water
1 Chamomile tea bag
1 cup Milk (choose your choice: Nut Milks, Regular Milk, or Oat Milk)
1 dropper Tranquil Tx®
1 Scoop Cocoa Hx®
1 teaspoon Honey
Steps To Making The Perfect Sleep Remedy
- Add hot water to a mug and seep the chamomile tea for 10 minutes. Remove the tea bag, and warm the milk (this is optional but defiantly recommended) add the milk, then add Cocoa Hx®, 1 dropper of Tranquil Tx® and the Honey mix together and enjoy a restful night of sleep!
- Variations: You can choose to make ahead of time and keep in the refrigerator and enjoy the moon milk cold or make as needed and warm the milk and have a calming and sleepy hot chocolate
- Again you can use the milk of your choice: Almond Milk, Oat Milk, Coconut Milk, Whole Milk, 1% or 2% Milk
Nutrition Facts Serving 1 cup
Calories 141.3 kcal Carbohydrates 18.5g Protein 7.5g Fat 4.6g
Saturated Fat 2.8g Cholesterol 14.6mg Sodium 97.2mg Fiber 1g
Sugar 13.8g Vitamin A 7% Vitamin C 1% Calcium 22%
(Note: Nutritional Facts using 2% milk)
For more information or questions about the recipe feel free to contact [email protected]
@invitehealth If you have trouble sleeping, this is the tea for you! Our Moon Milk makes the perfect sleep remedy for a sleepless night!1/2 cup Water1 Chamomile tea bag (for loose tea refer to bag for instructions)1 cup Milk of your choice1 dropper InVite Health Tranquil Tx1 Scoop InVite Health Cocoa Hx1 teaspoon Honey#invitehealth #moonmilk #sleep #goodnight #fyp #recipe ♬ Sky Aesthetic – Tollan Kim