Here's 10 tips for helping to look after the mind - your mental health:

1. Get adequate sleep. Every hour before midnight is the equivalent to two hours after, aim for eight hours per night.
2. Smile more: it is scientifically proven to improve your mood. The average adult smiles seven times a day and one is usually fake. Kids smile around 400 times a day. Find your inner child and smile more!
3. Eat clean, natural, real food: it has a direct correlation to your mood. Think about it: 90% of your serotonin receptors are in your gut. 
4. Drink more water. One sign of dehydration is a cranky mood and frontal headache.
5. Be around people who love you for who you are but inspire you to be more. 
6. Be out in nature: let the biophilia magic rub off on you.
7. Set goals and make them happen. A sense of fulfilment makes humans feel like they are thriving.
8. Make a gratitude list of the things in life you are most grateful for.
9. Say "I love you" to yourself.
10. Be kind. When you give, you always get back.

Life is too short not to be doing what you love and experiencing the amazing things that the universe has to offer. Look after your mental health to really shine. There's so much waiting for you.

Thanks Lola Berry, author of The Happy Cookbook.

Now that the kids are back at school, take a few moments for yourself to ground & breathe.

Benefits of Balancing Asanas are many: 

Helps induce physical balance
Develops a balanced mind 
Enhances concentration 
Balances the nervous system 
Relieves anxiety & stress 
Brings your focus back to the breath & present moment
Opens up the front flexor line of fascia to help create alignment 
Activates your psoas muscles with the rest of your abdominal core muscles for a strong, stable core
Helps with natural spinal alignment 
Helps to release unnecessary tension you have invited in 

Yoga is not how high you can hold up your leg or deep you can get your squat. It is about connection with the breath & staying true to you own practice, what ever that is today.

Set yourself achievable goals that don’t overwhelm you ie two minutes twice daily, because you deserve it!

It makes sense. As many of us spend more time at home, some of us staring at lawns whose only nutritional value is in the odd dandelion, and some of us just wanting to be more self-reliant, more and more people are feeling the urge to grow something edible. And it’s true that growing food can make us more self-sufficient and give us a feeling of control in a world in which so much is out of our control.

But growing food also gives us this triple whammy:

1. People who grow more vegetables tend to eat more vegetables;
2. People who eat more vegetables tend to be healthier; and
3. Healthy people are far less likely to get seriously sick with COVID-19.

The truth is, growing nutrient-rich fruits and vegetables is one of the best health insurance policies you can take out.

Turning Lawns into Food Gardens

As a society, it’s not like we don’t have the land. Lawns are the single largest irrigated crop in the US, covering nearly 32 million acres. On the other hand, fruits and vegetables grow on only about 10 million acres in the United States. This means the space that American lawns occupy could provide enough land to literally quadruple the amount of fruits and vegetables grown in the country!

Home gardening is a rapidly growing movement. Heirloom seed companies like Johnny’s Selected Seeds and Southern Exposure Seed Exchange are already overwhelmed with orders and have resorted to rationing on their websites. Nurseries and garden centers nationwide report booming sales of vegetable and herb seeds and plants. And Google Keyword Trends shows the newfound popularity for searches such as “growing food,” “vegetable gardens,” and “victory gardens.”

Wait, “victory garden”? What the heck is that?

The Origins of the “Victory Garden” Movement

The first Victory Garden movement began during World War I. With millions of Americans fighting overseas, the US government diverted commercial crops to the European theater and redirected transportation towards moving troops and munitions instead of food. Ordinary citizens stepped into the breach and started a food garden wherever they could: rooftops, fire escapes, empty lots, schools, and backyards. The efforts of ordinary “stay-at-home” Americans saved entire European populations from starvation and disease.

These “war gardens” or “victory gardens” persisted following the war’s end during the social distancing that accompanied the global 1918 Spanish Flu pandemic. Americans, Canadians, British, and Australians kept their gardens growing right through the Great Depression and World War II. At one point, 20 million backyard, school, and community victory gardens provided more than 40% of the vegetables eaten in the United States.

The World War II revival of victory gardens, while expressing solidarity, sacrifice, and patriotism, was tinged with an overlay of racism as Americans gardened to replace the lost labor of the many Japanese farm workers who were forced into internment camps. But let’s remember that at its roots, and for decades of hardship, the concept of a victory garden was birthed to help feed a nation and then help it survive a pandemic.

The Current Threats to Our Food Supply

Many people are experiencing disruptions in our food supply chain now, seeing empty grocery store shelves, waiting in long lines to buy staples, and hearing daily stories of food hoarding. Those of us used to next-day Amazon delivery are now waiting weeks or even months for food deliveries — if they ever come. Food banks and pantries for the poor are experiencing long lines, and in some cases, have had to resort to rationing. So what’s causing these problems?

For one thing, a large segment of the food industry caters to institutions that have largely shut down for the time being: restaurants, schools, hotels and conference centers, stadiums, theme parks, airports, and cruise ships. Manufacturers can’t just repackage industrial-sized bags of rice and flour into consumer sizes overnight. And tragic amounts of fresh produce are rotting in fields and orchards because the system isn’t set up to transport fruits and vegetables to hungry consumers. Meat and dairy are particularly affected, partly because it’s harder to transport animal-based foods safely and partly because the slaughterhouses, dairies, and processing plants are, themselves, hotbeds of COVID-19. (Editorial aside: Now could be a great time to go plant-based, if you haven’t already made the leap.)

Border closures, grounded airlines, closed ports, and restrictions on movement have also made it harder to continue food production and transport goods internationally. And since much of the food sold in the US today originates from overseas, supply chain breakdowns create the potential for shortages of critical ingredients or components.

Political issues are exacerbating the crisis, too. As more front-line workers in the fast food and grocery industries are hospitalized with or die of the virus, others are going on strike and engaging in protests against the apparent disregard for human life shown by the policies of Walmart, Amazon, and other large retailers that remain in operation.

Given all these present threats, which have arisen on top of a food system that was already fragile due to unsustainable farming practices and rampant inequities (food service and agricultural workers weren’t exactly being treated like royalty, to begin with), it’s no wonder home gardening is making more and more sense.

10 Reasons to Start a Food Garden Today

Even if you aren’t struggling to get enough food to feed your family, there are still a bunch of good reasons to start a food garden.

1. Self-reliance

The industrial agriculture system that provides most of our food is inherently unstable. In a few generations, we’ve depleted some of the richest topsoil deposits in the world. And we’ve resorted to using synthetic fertilizers and increasingly toxic pesticides and herbicides to maintain productivity. There’s no way this industrialized and chemical-dependent method of farming can continue to feed us long-term. By starting to grow your own food, you begin to assert control over your family’s food supply.

2. Sense of Purpose

I’ve seen a lot of “humorous” memes to the effect that the most patriotic thing we can do these days is stay home and binge-watch Netflix. While it’s true that social distancing saves lives, there are many things we can do that can make the world a better place. For one, we can plant and tend a garden to feed ourselves. If you’re not in the long line outside the supermarket, then the line is that much shorter for everyone else. Today’s food garden takes some of the pressure off an already teetering food system. And if that’s not patriotic, I don’t know what is.

3. Learn a New Skill

Gardening is a skill set — one that’s fun to learn and invaluable once you’ve gotten the hang of it. And I would argue that the ability to grow your own food is as fundamental to survival and well-being as reading, writing, and computer literacy.

4. Cleaner, Safer Food

Unless you’re buying only locally-grown, organic fruits and veggies, the produce that you get from the supermarket is often laden with pesticides, herbicides, and protective wax coverings. When you grow your own, you’re in charge of quality control. Growing a small food garden allows you to pick pests off by hand or use non-toxic pest management options. Therefore, you don’t need to rely on toxic sprays and powders to keep critters off your cauliflower. And since most “fresh” produce that you can find in the supermarket was harvested a week or two before you can buy it, the food that you grow yourself will be much fresher, with a higher nutrient profile.

5. Get More Fruits and Veggies in Your Diet

I’ve never seen a seed catalog selling Pop-Tart bushes and Snickers trees. Your food garden will naturally contain the healthiest foods on the planet: fruits, veggies, legumes, and roots. And what you grow, you’ll eat. Even picky eaters won’t be able to resist a ripe heirloom tomato or just-picked kale and cucumber salad that they harvested themselves.

About that delicious, funny-looking heirloom tomato: You will have a hard time finding that variety in your big supermarket. Most produce varieties aren’t bred for taste or nutrition. Instead, they were developed to withstand transcontinental shipping in 18-wheel freightliners. When you start a food garden, you have the opportunity to buy varieties that taste much better and are far more nutritious than the standard ones you’re used to. The only downside is that you have to eat them within a day or two of picking, which is not really a downside at all!

Global Public Service Announcement: If you’re doing OK financially, and looking for a worthwhile project to support, check out veganic gardener Will Bonsall’s Scatterseed Project. Will has been saving rare and heirloom seeds for over 40 years. And his collection contains the only known examples of certain varieties that may thrive under the pressure of climate change. As Will says, “Genetic diversity is the hedge between us and global famine.” The documentary Seed: The Untold Story features his work. Watch this segment of the film, and consider supporting Scatterseed to ensure that these infinitely valuable seeds survive. 

6. Reduce Your Risk of Chronic Disease

The science is abundantly clear that the more whole plant foods you consume, the lower your risk of developing cardiovascular disease, high blood pressure, obesity, and type 2 diabetes. This is a compelling reason to add more fruits and veggies to your diet at any time. But it’s even more urgent an argument during the coronavirus pandemic. Studies out of New York are showing the link between chronic disease and COVID-19 mortality. Eighty-nine percent of those who died from the virus had pre-existing chronic conditions. And obese people were twice as likely to die as those of normal weight. This is the perfect time to clean up your diet, reducing your intake of processed and animal-based foods, and upping your consumption of life-giving plants.

7. Reduce Your Grocery Bill

Like any new hobby, you can start gardening frugally, or you can buy every labor-saving device on the market. If you begin with just a few packets of seeds and a couple of bags of potting soil, you’ll recoup your investment through a reduced grocery bill within a few months. If you’re converting a lawn into a garden, you may not even need new soil. And if you haven’t been spraying herbicides on your grass, you may have nutrient-rich soil ready for your first round of crops without adding any amendments. An added bonus is if you can compost your kitchen scraps, saving money on fertilizer by creating a nutrient cycle from garden to kitchen, back to garden.

8. Avoid Virus-Contaminated Food

Many of us pick up a piece of fruit at the supermarket, feel it for freshness, and then put it back down if we aren’t satisfied. If you assume that we haven’t broken that habit completely, then it’s likely that some of the produce on our supermarket shelves could already be contaminated with SARS-CoV-2, and possibly other pathogens as well. Sure, you can take it home and wash it well, but think of all the surfaces it can touch, as well as where your hands will go before you can disinfect everything. The produce you grow in your garden will contain only the pathogens that you bring to them.

9. Get Outside

If you have a piece of land — even a small yard — then gardening gives you a reason to spend time outside. Even as we try to stay safe through social distancing, we also need sunshine, exercise, and fresh air to be well, physically and mentally. There are also significant health benefits to being in contact with soil. Getting dirty supports our immune system, and many of the compounds in soil can improve our mood and cognitive functioning. Some researchers have gone so far as to call the soil microbiome a “human antidepressant.”

10. Grow It Forward

In addition to growing a bounty of beautiful vegetables for yourself, consider sowing a few extra seeds to support your local food shelf. Plant a Row for the Hungry (PAR) is sponsored by GardenComm to help connect local growers with agencies that serve the food insecure. No PAR committee in your community? No problem. Grow those plants, and then reach out to your local food pantry or soup kitchen to make plans to share from your harvest. If you grow an overabundance of anything, there’s no need for it to go to waste (or turn into compost) when it could feed hungry people instead.

How to Start Your Food Garden

If you’ve never gardened before, the most important thing is to avoid overwhelm. There are many guides out there to help you get started with minimal investment, effort, and confusion.

1. Use a Planting Calendar

First, check a planting calendar for information on what grows where you live. The United States Department of Agriculture has a Hardiness Zone Map that will tell you what “zone” you live in. The zones differ by first and last frost date, average high and low temperatures, and hours of sunlight, among other criteria. Once you know your zone, you can check seed packets for information about when to plant and harvest in that zone. You can also Google “[Your state or city] planting guide” or planting schedule. You’ll find excellent information from seed companies, local agriculture extension offices, and universities that will tell you what grows well in your region and how to plant, nourish, and harvest those crops.

2. Do Your Research

Next, read up on edible gardening for rural, suburban, or urban environments (depending on where you are). Some good books include The Urban Micro-Farm, Edible Landscaping with a Permaculture Twist, and Edible Landscaping.

Once you’ve done a bit of research, talk with your family members about what foods they’d like to grow and eat. You’ll get a lot more help and enthusiasm when you gear the garden to their goals and desires. Once you’ve got a plan, it’s time to decide how you’re going to garden prior to ordering seeds or seedlings, gardening supplies, and potting soil.

3. Prepare Your Garden

The most straightforward method is to remove grass with a hoe, rototiller, or (for much bigger areas) a small tractor. And then, work the underlying soil for tilth and nutrients, and start planting directly into the ground. You might also want to conduct a couple of simple soil tests for pH and nutrient content. Gardening stores sell test kits for a few dollars. And local agriculture extensions and county agencies often allow local farmers and gardeners to bring in soil samples for free testing (Although check with them first since social distancing may have shut down this service in your area). Once you’ve tested, you can determine what (if anything) you might need to add to your soil and what plants are most likely to thrive in your conditions

Container Gardening

If you don’t have a yard suitable for cultivation, the easiest way to get started is with containers. You can use pretty much anything: large flower pots, milk crates lined with burlap, wicker baskets, and non-toxic grow bags can all serve. You’ll need drainage, so you’ll have to poke or drill holes in the buckets and plastic containers.

Containers are actually ideal in that you have total control over the soil. And you can position them for maximum sun and protection from wind. If they’re small enough, you can even move them around. Plants that thrive in containers include tomatoes, herbs, salad greens, beans, broccoli, peppers, cucumbers, and dark leafy greens.

If you have no outdoor space, you can garden indoors with containers. All you need is a decent light source. Garden centers will sell you specialized grow lights, often on timers, but they can be pricey. You might do almost as well with LED or fluorescent shop lights from a home improvement store. Wire shelving makes a great place to grow plants with the shop light attached to the shelf above. And if you have good outdoor lighting from windows, then you can let your plants photosynthesize the natural way — from the sun.

Straw Bale Gardening

If you have more space, but no good soil, consider straw bale gardening. You can turn a bale of straw (not hay, which contains seeds that will compete with your plantings) into a growth medium by watering the bale for 10 days or so, topping with potting soil and planting seeds right in the soil. As the straw breaks down, its nutrients become available for the growing plants.

The Sheet-Mulch Method

If you have a lawn that you’d like to convert quickly to vegetable production, consider the sheet-mulch method. This consists of putting down cardboard or some other organic material to block the growth of grass. And then, adding layers of mulch, compost, and topsoil on top of the former lawn. This works much better with established seedlings than sowing seeds directly into the mulch, so you’ll have to buy seedlings or start them indoors in trays.

Raised Bed Gardening

Another option is to create raised beds and fill them with high-quality growth medium. You can build the beds out of wood, or order raised bed kits online and put them together yourself. These tend to be more expensive since you’ll need to purchase enough soil and amendment to fill them to a depth of at least one to two feet, but you’ll be able to plant in them right away. Also, if your lawn contains pesticides, herbicides, and toxic building materials, raised beds can give your veggies a “fresh start” with clean, imported soil.

Greenhouses

If you’re fortunate enough to have space for a greenhouse, you can garden pretty much year-round. You can add weeks to the start of the growing season by starting seedlings in the greenhouse well before you can plant them outdoors. And you can grow fall crops like lettuce and kale in the greenhouse even in cold, snowy winters.

Whatever route you take, try to reach out to local gardeners, who will be able to balance your book knowledge with practical experience growing in your area. And don’t forget the University of YouTube as a great “how-to” resource for developing your green thumbs!

Thanks Ocean Robbins - The Food Revolution May 2020

Witnessing this beauty generates love 

Be pure love

If you need some guidance in managing your stress levels during this time of transition, I am seeing clients in my studio for private consultations, now we are in level two.

Message, phone or email if you would like to know more.

In love & light Leonie

Three Ways To Avoid Age-Related Circadian Rhythm Disruption

Dr Christiane Northrup MD

Occasional problems with sleep are common at midlife, often secondary to hot flashes and night sweats, or anxiety and depression—which often occur together in midlife women. Between 20 and 40 percent of women have sleep disorders, and women in perimenopause often need more sleep and suffer from insomnia more often than do men of the same age.

When we don’t get sufficient sleep, we not only become tired and irritable, but we are more accident-prone and exhibit decreased concentration, efficiency, and work motivation. Inadequate sleep can cause errors in judgment. Plus, lack of sleep causes stress hormones to rise, which over time can disrupt hormonal balance and depress the immune system. Too little sleep over time can put you at greater risk for obesity, heart disease, and diabetes.

Sleep is also critical for consolidation of learning and memory, and it serves as a way to help us sort out in our minds and bodies the things we have learned and experienced during the day. In fact, studies have linked a nightly battle with insomnia to memory loss, dementia, and even Alzheimer’s, not to mention other brain disorders, including Parkinson’s.

Why You Can’t Sleep at Midlife

Hot flashes and night sweats are by far the most common reasons for sleep deprivation at midlife. In many women at menopause, the brain chemicals that are important for sleep undergo changes, making our bodies become less efficient at falling into a deep sleep – the sleep that is associated with the release of human growth hormone and memory consolidation, and that is essential for feeling rested in the morning — and more easily aroused by internal or external stimuli.

Your ability to sleep is also profoundly affected by your feelings. At midlife, many women experience increased demands at work and at home. Insomnia and hot flashes are exacerbated by underlying unresolved and unprocessed emotions, such as stress, anxiety, sadness, fear, and anger, and the unfinished business that fuels these symptoms, creating a perfect storm for poor sleep.

9 Natural Sleep Aids for Insomnia

Natural sleep aids can help with occasional midlife sleep problems. But, it’s important to remember that some natural sleep aids bind to the same place in the brain as prescription sleep drugs. And, like prescription drugs, natural sleep aids can lose their effectiveness over time. Be sure to consult your physician before taking any supplements.

2% progesterone cream. Try bioidentical progesterone cream. Use one-quarter to one-half teaspoon at bedtime on skin. Progesterone binds to the GABA receptors in the brain and has a calming effect.

Pueraria mirifica. This herb has been used in Thailand for over 700 years to help women quell perimenopausal symptoms. It’s ability to interact with the body’s own estrogen to help diminish hot flashes makes it excellent for calming the mind and body at night.

Amantilla and Babuna. These natural medicines originate from the valerian plant (Valeriana officinalis) and the flower of the manzanilla plant (Matricaria recutita, commonly known as chamomile), respectively. In a double-blind, randomized, placebo-controlled multicentered study, Amantilla was 82.5 percent effective in helping patients sleep, while Babuna was 68.8 percent effective. On nights when you’re keyed up, try 15 drops of Babuna thirty minutes before going to bed, followed by 15 drops of Amantilla at bedtime.

Valerian. Look for valerian (Valeriana officinalis) in capsule form, as it has a bad taste. The dosage is 150–300 mg of a product standardized to 0.8% valerenic acid. Use one hour before bedtime.

Melatonin. Melatonin is secreted by the brain’s pineal gland in response to cycles of light and darkness. It helps your body regulate its sleep-wake cycles, so it can be good for travel-related insomnia. Natural melatonin secretion is also affected by depression, shift work, and seasonal affective disorder (SAD). The usual dose is 0.5–3.0 mg, taken one hour before bedtime.

5–HTP. 5-HTP (5–hydroxytryptophan) increases serotonin, which is converted to melatonin. This is why 5-HTP may be helpful for sleep pattern disruption, as well as PMS and seasonal affective disorder (SAD). The starting dose is 100 mg, three times per day. Gradually increase over several months to 200 mg, three times per day.

Magnesium. Magnesium deficiency is associated with insomnia. Most people, especially women, have less-than-optimal magnesium levels. If you experience restless sleep or wake up frequently during the night, adding magnesium may help you sleep more soundly.

Magnolia bark. In Traditional Chinese Medicine, magnolia bark is used to promote relaxation and sleep, as well as to ease anxiety and stress by lowering adrenaline. Research shows that magnolia bark can reduce the time it takes you to fall asleep and can increase the amount of time you spend in both REM sleep and NREM sleep. For people with anxiety, magnolia bark can be as effective as the drug diazepam without the risks of dependency or side effects. The standard dosage is around 250 – 500 mg daily with a higher dosage recommended for improving sleep.

L-Theanine. This amino acid found in tea leaves increases the levels of GABA, serotonin, and dopamine – calming neurotransmitters in the brain that regulate emotions, mood, concentration, alertness, sleep, and energy. Increased levels of these chemicals help with sleep, as well as menopause-related mood swings, difficulty concentrating and changes to appetite during menopause.

Be sure to avoid prescription and over-the-counter sleep medications. They are habit-forming and lose their effectiveness over time as the brain builds up a tolerance so that you need more and more to get the same effect. If you do use them, make sure you use it for no longer than 7 to 10 consecutive days. Over-the-counter sleep remedies are troublesome, too, because they interfere with the production of the brain chemical acetylcholine, which is very important for memory. The use of these drugs over time can cause serious memory problems and confusion

15 Ways to Get a Good Night’s Sleep

1. Take a good multivitamin/mineral daily.Taking nutritional supplements can contribute greatly to your overall health. When you are in good health, you have a better likelihood of sleeping without disturbances, including those caused by medications and pain. In addition to a multivitamin and mineral supplement, you may want to take an antioxidant supplement daily.
2. Avoid alcohol.While you may fall asleep quickly after drinking, alcohol can interrupt your circadian rhythm. Another reason you don’t sleep well when you drink alcohol is because alcohol blocks REM sleep, the most restorative type of sleep, so you wake up feeling groggy. Finally, alcohol reduces anti-diuretic hormone (ADH) so you may have to get up to urinate during the night.
3. Limit caffeine. Women metabolize caffeine much more slowly than men. Even one cup of coffee in the morning can affect your sleep quality later if you are sensitive.
4. Get regular exercise. Regular exercise can improve the quality and quantity of sleep. Being physically active can make you feel more tired at bedtime. In addition, exercise can reduce stress levels, making it easier to fall and stay asleep. Mind-body exercises such as gentle yoga can help quiet the parasympathetic nervous system, which can help you relax before bed. Just don’t exercise vigorously within three to six hours of bedtime.
5. Get a good quality mattress. Be sure your mattress supports you and does not cause any stress on your joints. A good mattress is worth the investment—you spend a third of your life asleep!
6. Sleep in a dark room. Excess light in your bedroom – such as the artificial light emitted from streetlights, televisions, or smartphones and other devices – can disrupt your circadian rhythm by suppressing the production of melatonin.
7. Follow a low-glycemic diet. High blood sugar and insulin are often associated with poor sleep because they are associated with high cortisol levels at night. When cortisol is high at night, your rapid eye movement (REM) sleep is disrupted. This can leave you feeling unrefreshed, no matter how many hours of sleep you get.
8. Don’t eat before bed. There are a number of reasons why eating a large meal before bed isn’t the best idea, including the possibility of weight gain if you do this regularly. In addition, your body digests food better when you are upright. So, lying down to sleep after a heavy meal may cause you to experience heartburn or acid reflux. Since it takes about 3 hours for your stomach to empty after a meal, a good rule of thumb is to stop eating at least 3 hours before bed. However, a light snack (one high in protein and low in refined carbohydrates) is okay and may even help some people sleep better.
9. Stop Drinking Water. While you want to be optimally hydrated at all times, drinking a lot of water before bed may cause you to wake up in the middle of the night to go to the bathroom, which causes a big disruption to your sleep cycles. Try to drink (and eat) more water during the day and less late at night. If you do need some water, take small sips rather than big gulps.
10. Tidy Up. I’m not suggesting that you clean your entire house top to bottom. But, straightening up, washing the dinner dishes, preparing your kitchen for your morning routine, or putting away your clothes can be great ways to bring your attention to the moment. Plus, having a tidy house can reduce cortisol levels, helping you to feel more relaxed.
11. Make a to-do list. If you tend to worry about things you need to do tomorrow while lying in bed, it helps to write them down before going to sleep. You may also want to leave a pen and a piece of paper next to your bed so if you wake up and think of something you forgot, you can jot it down. (You can also write down your dreams.)
12. Stay calm. Don’t watch the news (or disturbing movies) before bed—it activates the sympathetic nervous system. For the same reason, try not to have emotionally distressing conversations near bedtime, and try not to stew over things. (If you find you are turning things over and over in your mind, get out of bed and do something else relaxing, such as taking a bath or reading a good book for a while).
13. Wind down: Establishing a ritual that helps you wind down before bed can help to signal your mind and body that it’s time for sleep. Change into your PJs and get completely ready for bed at least half an hour before you climb between the sheets.
14. Shut off all electronics. The blue light that comes off screens mimics the light of full daylight, which can affect melatonin production and disrupt your sleep patterns. Plus, checking email and social media before bed can cause overthinking and increase stress and worry when you are trying to go to sleep.
15. Practice mindfulness. Mindfulness helps to decrease stress levels and increase relaxation, which can help you fall asleep faster and stay asleep. You can practice mindfulness by sitting quietly, stretching, or gently practicing yoga, or reciting affirmations before bed.

3 Ways to Avoid Circadian Rhythm Disruption at Midlife and Beyond

Your circadian rhythm is your 24-hour internal clock. It helps to determine your sleep-wake patterns, as well as physical, mental and behavioral differences throughout the day. You’re your circadian rhythm even affects your metabolism.

As you grow older, your circadian rhythm changes so many people experience a decrease in the length and quality of sleep. This may result in feeling tired and even experiencing cognitive decline later in the day. And studies show that disruption of the circadian rhythm is linked to obesity, mood disorders, cardiovascular disease, and even cancer.

Fortunately, you can overcome age-related circadian rhythm changes with a few simple strategies. Here are 3 ways you can reset your circadian rhythm and keep it on track so you experience better sleep:

1. Spend time in nature. The primary external influence on your circadian rhythm is light. Most people have limited light exposure during the day and an increased amount of artificial light during the evening, which can contribute to disruption of your circadian rhythm. Spending more time outdoors can help restore your natural sleep-wake cycle. One good option is to go camping for a few days where you have no (or very little) artificial light. This will help set your body to “solar” time. (Be sure to leave your smart phone turned off completely, unless it’s an urgent matter.) If camping is not an option, you can try going outside more frequently during the day, especially if you feel tired. The sunlight can help your body feel awake and help get you through the rest of the day and evening until it’s time to sleep.
2. Change your schedule. Making gradual changes to your sleep schedule over time can help reset your circadian rhythm. For example, if your current pattern is to go to bed at 12 AM, try going to bed 15 or 30 minutes earlier each week. After a month or two you will have reset your sleep clock to go to bed by 10 PM. If you normally wake up at 6 AM, you will be getting fully 8 hours of sleep. You can also change your schedule to go to bed later and waking later by using the same strategy. Also, shifting when you eat by 15-30 minutes (earlier or later) will also help reset your circadian rhythm.
3. Try a sleep deprivation challenge. If you’ve even been on an overnight flight and unable to sleep, then stayed up all day once you reached your destination, you have essentially done a sleep deprivation challenge. Sleep deprivation is used in clinical settings as part of chronotherapy and depression treatment. You simply stay up for 24 hours then go to sleep at your regular time the following day. The idea is that depriving yourself of sleep for a day, will help reset your internal clock and overcome sleep problems. However, this is not for everyone. It’s best to work with your healthcare provider. And you should not drive or plan any activities while sleep-deprived.

Remember, persistent sleep problems are often messages from your inner guidance system that something is off balance in your life. You need to address the imbalance directly before you can truly have quality sleep

Are you getting quality sleep? What are some of the things you do when you have trouble sleeping? 

For more information check out www.drnorthrup.com