As we welcome the New Year, many of us are looking to make small lifestyle changes, which will have a positive impact on our day to day lives. Good sleep is often the root of good wellbeing, so changing your bedtime habits could actually set your year off to the best start. Here are some tips to get your sleep off to a great start this year.

SET UP THE SENSES FOR BEDTIME

Unwinding from a busy day is key for optimum sleep and what better way than with the relaxing scents of essential oils? You don’t need to worry about fancy lights or any candles staying lit if you accidentally drop-off earlier than expected with an aroma diffuser either, simply plug it in, add your essential oil of choice and drift off. The Sue Ryder Aroma Diffuser also has relaxing colour changing lights which will be a welcome addition to any bedroom routine, especially for those who spend their days in front of a computer screen.

Shop the Colour Changing USB Aroma Diffuser at Sue Ryder.
Shop the Fragrance Oils Set at Sue Ryder.

SWITCH YOUR BEDDING FOR A MORE COMFORTABLE SLUMBER

Switching to a new duvet set will do so much more than just give your bedroom a stylish touch, if you choose to switch to bamboo bedding, your body and the planet will thank you too. This type of bedding is totally sustainable and feels so soft to the touch too. The special viscose fibres are a natural solution to keeping you warm in the winter and cool in the summer, meaning you don’t need to worry about changing your bedding over with the seasons – so it’s not only good for the planet, but it’s good for your pocket too!

For those who suffer from allergies, bamboo bedding is hypoallergenic and is naturally antibacterial, meaning that it won’t irritate your skin and parasites such as dust mites and bed bugs can’t call it home.

Shop the Double Duvet Cover 100% Bamboo at Sue Ryder.
Shop the Pair of Pillowcases 100% Bamboo at Sue Ryder.

CREATE AN INSTA WORTHY CHILL-OUT ZONE

You just can’t beat the feeling of stepping foot in a luxurious hotel room, knowing that you’re going to have a great sleep in the perfectly made bed, can you? Adding some stylish cushions and throws can take even the most simple of bedspreads from high street to high end, but without the extra cost! If you already have some cushions then you don’t even have to buy new, as a simple and low-cost option is to switch the cover over. Neutral tones will not only make your bedroom look like it’s straight from a Pinterest board, but it will calm your mood, ready to unwind for a good night’s sleep. And if you want to complete the look, grab a matching throw – which will also help to keep the chill off during those colder, crisp nights.

Shop the Stone Cushion Cover Diamond Design at Sue Ryder.
Shop the Ochre Throw Diamond Design at Sue Ryder

As the saying goes: “small habits lead to big changes”, so why not give one of these a go and set your 2023 off to a great start?

Sue Ryder supports people through the most difficult times of their lives. Whether that’s a terminal illness, the loss of a loved one or a neurological condition – we’re there when it matters. For over 65 years our doctors, nurses and carers have given people the compassion and expert care they need to help them live the best life they possibly can. We take the time to understand what’s important to people and give them choice and control over their care. For some this may mean specialist care in one of our centres, whilst others might need support in their own home.

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The post BEDTIME TIPS TO GET THE BEST SLEEP EVER first appeared on Yoga Magazine.

Words: Ryan Nicklin

• 5 HERBS BACKED BY SCIENCE TO HELP YOU SLEEP
• BEST WAYS TO USE HERBS AS PART OF YOUR BEDTIME ROUTINE

Sleep is your body’s natural way of healing itself. Good quality sleep prepares you for a productive day ahead. You need 7 to 9 hours of sleep to feel relaxed and rejuvenated, but sometimes getting quality sleep can be difficult. Sleep experts at Eachnight.com have revealed how natural herbs can help those who may struggle to drift off at night. This research has been medically reviewed by Dr. Nayantara Santhi.

HOW CAN HERBS PROMOTE SLEEP?

Natural herbs contain powerful sleep-enhancing properties for a night of restful sleep. They can calm your nerves and soothe your senses, providing adequate sleep. Sleep deprivation is often due to a hectic lifestyle, anxiety, and stress. Stress affects the production of the neurotransmitter serotonin, but taking some herbal supplements can compensate for this loss. Some natural herbs are high in tryptophan, an amino acid improving the synthesis of serotonin. Increasing serotonin levels offsets the chemical imbalance causing the most common sleep disorder, insomnia.

“Modern-day studies and research have supported the efficacy of taking these herbs for a great night’s sleep, so any of these options can be a good fit.”

5 BEST HERBS TO TRY

LAVENDER

The anti-depressive, sedative and calming properties of lavender help you sleep better. Studies show lavender herbs can relax your nerves, reduce anxiety levels, and stabilise mood disorders. Reduced stress, anxiety, and a positive mood promote daytime wakefulness and more sustained sleep at night. Typically, lavender is used via sprays or inhaled.

CHAMOMILE

Chamomile is an ancient medicinal herb known for its relaxing effects. Modern-day scientific studies prove the efficacy of chamomile. It reduces anxiety, soothes your nerves, and eases insomnia. One study, for example, found that women who had given birth and struggled to sleep experienced less sleep inefficiency and depression when drinking chamomile tea at night for two weeks. The presence of nerve-relaxing flavonoids in chamomile tea makes it a popular tranquillising drink. You can feel chamomile’s soothing effect even by inhaling its aroma.

VALERIAN

The roots of the valerian herb are often used to treat insomnia, restlessness, and anxiety in patients. Valerenic acid in the valerian roots inhibits the breakdown of the neurotransmitter GABA. This induces better quality sleep. Valerian works on the principles of anti-anxiety medicines, promoting deep sleep. Valerian is available in many stores and usually comes in the form of tablets.

PASSIONFLOWER

Passionflower contains nerve-relaxing flavonoids, which help you to de-stress and sleep better. This tropical flower tastes good and is commonly used in many herbal, over-the-counter sedatives.

ASHWAGANDHA

Ashwagandha is a medicinal herb commonly used to combat insomnia, as studies have shown it’s effective at improving sleep onset latency and quality of rest. The real sleep-promoting compounds of Ashwagandha are found in the leaves of this plant— triethylene glycol works to eliminate feelings of stress or anxiety, induce calmness, and help you fall asleep easily. Ashwagandha ultimately acts like a sedative, so it’s a great alternative to anxiety medications or OTC sleep aids since it works with your body to naturally bolster sleeping habits. Ashwagandha can be bought as capsules that are ingested.

HOW TO USE HERBS FOR SLEEP

HERBAL TEA

Make some herbal tea by adding 1 tsp of herbs to a cup of boiling water. Let it steep for 20 mins, then strain and drink it. You can drink two to three cups of herbal tea in a day.

AROMATHERAPY

Inhale the fragrance of natural herbs through aromatherapy candles.

ESSENTIAL OILS

Add herb-flavoured essential oils to your warm water bath at bedtime to feel a calming effect, inducing sleep. Massage herb-infused oil mixed with olive, grapeseed, or coconut oil on certain parts of your body such as your forehead, neck, chest, wrist, chest, hands, or feet. Your skin may be sensitive to an undiluted essential oil, so diluting it reduces the chances of a reaction.

SUPPLEMENTS

Consume herbal extract supplements, available over the counter in pharmacy stores. Read the dosage instructions on the label to know how much to take per day. A spokesperson from Eachnight.com commented: “Sleep disturbances occur when the normal processes of waking and/or initiating sleep do not happen. This can occur because of a combination of genetic, environmental, sleep habits, and other psychobiological factors. If the pattern of sleep disturbances continues over time, these factors can create a vicious cycle of ongoing sleep problems with consequences in our waking lives. As they say, sleep health is as important as diet and exercise for our well-being. Most of the natural herbs have a long history of use for the treatment of insomnia. These herbal medicines were being prescribed by physicians since ancient times as natural sleep aids. Modern-day studies and research have supported the efficacy of taking these herbs for a great night’s sleep, so any of these options can be a good fit. Although many herbs are harmless and have no side effects it is worth talking to your doctor before making any drastic changes”

eachnight.com/mattress-guides/best-mattresses-without-fiberglass/

The post EXPERTS REVEAL 5 NATURAL HERBS THAT WILL HELP YOU SLEEP first appeared on Yoga Magazine.

During the festive season, we tend to consume more high-sugar and high-fat comfort foods, and increase our alcohol consumption. In addition, we may be overdoing it with late nights, social events and Christmas parties, leading to a lack of sleep. All of these factors can negatively impact our gut microbiome (the trillions of helpful bacteria and other organisms that live inside our guts), causing digestive issues, as well as influencing our mood, skin and weight. Here are 6 tips to help you have a Gut-Healthy Christmas:

1

Start the day right with a healthy breakfast

Use the first meal of the day to get in a good dose of nutrients, balance your blood sugar levels and keep you feeling full (so you don’t graze on leftover Christmas pudding!) Some breakfast ideas include live yoghurt with oats and stewed apples or plums, porridge with berries and almond butter, a blueberry and avocado protein smoothie or baked eggs with spinach and tomato

3

Incorporate fermented foo

Sauerkraut, kimchi, kombucha, miso, tempeh and live yoghurt all contain good bacteria, which support and nourish your gut microbiome and may help improve digestion, support immunity and aid weight management. These good bacteria can also be found in probiotic supplements, which may be worth exploring if your gut needs some extra care at this time of year.

5

Stay hydrated

Whether you’re battling a hangover or you’ve overdone it on the mince pies, adequate hydration levels are essential to support our body’s natural detoxification organs (mainly the liver, (dneys and intestines). Sip on herbal teas throughout the day and infuse your water bottle with a few slices of lemon and cucumberto encourage you to keep
drinking.

2

Diversity is key

Consume a colourful and diverse range of plant-based foods, including vegetables, fruit, nuts, seeds, whole grains,beans and legumes. All of these contribute to a healthy and diverse gut microbiome. Take
advantage of delicious seasonal gems such as beetroot, carrots, pumpkin, wild mushrooms and pears, all of which are at their prime right now

4

Get moving

Poor digestion has been associated with lower energy levels, higher psychological stress and may be a contributing factor to weight gain. Staying active has so many perks, from keeping your digestive system regular to reducing stress levels which often creep up at this time of year. A brisk morning walk and some yoga or gentle stretching is a great way to get the blood flowing and keep food moving through your gut in a healthy way

6

Get Relaxed

The gut-brain axis is the twoway communication system between your gut and your brain, via the vagus nerve, a cranial nerve that connects the brain to the body. And serotonin, a key hormone that is responsible for helping us to “feel good”, is manufactured in the gut before being transported the same wayto the brain too. Digestive disturbances reduce the production of serotonin which is why stress can often manifest as digestive symptoms, and digestive issues may be linked with increased levels of anxiety and depression. The leadup to Christmas can be a particularly stressful and busy period for many of us, so it can be helpful to support your nervous system with relaxation techniques, to move your body out of “fight-or-flight” mode and into “rest-anddigest” mode. We can do this by integrating a regular meditation or breath work practice into our morning routine – or simply takinga few slow, deep breathsbefore each meal.

Eli Brecher is a registered associate nutritionist.Learn more about her at www. elibrecher.co.uk@elibrechernutrition About Cytoplan www.cytoplan.co.uk
Cytoplan is an independent British company that has produced food-based supplementation for over 30 years, Cytoplan has maintained the belief that nature holds
the key to health, creating products that work in harmony with the body to optimise health and are dedicated to improving the health of the nation, both ethically and sustainably.

The post SIX TIPS FOR A GUT HEALTHY CHRISTMAS first appeared on Yoga Magazine.

Plants have been with us since the begin-ning-less beginning. Through their verdant blessings we’ve been gifted the food that nourishes us, the fibre in our clothing, the materials in our buildings, the fuel in our fires, the inspiration in our art, and medicine. Throughout time and place, the plants have shown up as the great green healers and have shared their wellness ways with the countless cultures, traditions, and peoples who have worked with them. In our world today, herbal medicine is experiencing something of a renaissance. More and more people are looking to herbalism in its ancient and modern expressions to help cultivate wellness, nourish a connection to nature, and fill the gaps left by institutionalised medicine that doesn’t often serve all people equally. This renaissance has sparked a passionate interest in how we can draw wisdom and experience from our collective ancestors to bring in much needed healing to our world. By doing so, many of us are realising just how much power and potential exists with the plants- and this is just the beginning. The plants are calling us with their colour and fragrance, flavour and texture, mystery and power… and they’re calling us with their spirits, too.

As we look to the past to find ways to bring herbal medicine into the ways of our modern world, we find one thing in common amongst most all cultures and traditions: animism. This perspective acknowledges that humans are far from the only persons who inhabit the planet. Animism invites us into a reality where all beings are sovereign people with spirit; including the plants themselves. When we approach our work with the plants and herbal medicine with an awareness of their personhood we step away from reductionist forms of herbalism where ‘this herb is good for this illness’ and enter a world where the plants bring a complex wisdom filled with medicinal nuance and magical expression. The animist perspective means that rather than being humans who take herbs which do something to us, we enter into sacred connections of kinship where the spirit of the plant works in harmony with our own spirit to create the changes we seek.

The difference between a reductionist model of herbalism and that of a more animistic spiritual model may seem slight, but the results are far reaching. Imagine walking through the world experiencing the inherent personhood of all beings- and what this implies for our wellness practices. Rather than walking down a tree-lined street, practicing yoga in a garden, or hiking through the woods, we are now in the presence of beings who are just as aware of us as we are of them. The trees begin to speak with the wind blowing through their canopies, the flowers send messages of colour and aroma, the waving grass shakes hands and hearts, and the whole world comes to life- the way it was for many of us when we were children. One immediate benefit that happens when we walk through a world filled with persons is that the deep-seated sense of loneliness many of us feel starts to dissipate. Our sense of alienation from nature becomes replaced with a radical sense of part-of-ness; we feel as though we belong, we are seen, and we are important.

The importance we’re given in these sacred spaces isn’t one where we’re the most important people in the room, but that our conscious and intentional participation in the harmony and wellness of nature is needed and desired. The gifts and abilities we bring to the table are just as magical and medicinal as those brought by our favourite herbal allies. This awareness of our connection to the wholeness of nature brings us back into alignment with the flow of life energy and the communication that happens from our hearts to the hearts of all the people who share the world with us. So, with an awareness that plants are people and are capable of seeing us for who we are and responding to us with their blessings of magic and medicine, where should we begin? I’d like to share two simple but incredibly powerful techniques with you here which you can call into your own spiritual practices right now and experience their far-reaching benefits right away.

The post THE SPIRIT OF HERBAL MEDICINE first appeared on Yoga Magazine.

WHAT WOULD ALL THESE EXAMPLES LACK TO BE CONSIDERED YOGA?

We can start with the objective. According to classical texts, the purpose of Yoga is liberation from suffering, it is fullness, understanding the cycle of life and death, it is a state of expanded consciousness. Personally, I’ve never met anyone who started practicing Yoga to reach this state of hyper-awareness, or liberation, or expanded inner development. Perhaps because this is not (and generally speaking) usual, or even valued, in Western culture. We dedicate much more time to the exterior aspect, which is also very important, and less time to the interior. The fact is that, at some point in time, the purpose of Yoga, for those who created it, was the release of suffering, or that state of expanded consciousness. In a generic way, in the culture in which I belong, people start to practice Yoga with several other goals: either because they want to feel better, or because they want to have more flexibility, or because they want to reduce stress, or lose weight, or reduce pain in the body… These goals can change throughout life. Whatever our personal motivations for practicing Yoga are, Yoga, by itself, will always be a process, with the same goal.

YOGA

the fact that I can work on all the planes of my body. It helps me to be aware that, when I am sad, I can more easily understand which plane of the body is asking for help: it could be the tired mind because I worked too much, it could be the emotional, because I miss being with friends, etc. And then I can be proactive and resolve this imbalance. If I don’t act, then the snowball effect begins. For example: I am tired, then I don’t want to cook, I will feel cravings to eat worse food, then I will sleep worse and then my emotional will be more pessimistic about things and the physical will be susceptible of getting sick. I might do body positions, or even a meditation, but it won’t work because Yoga is much more than just this amazing techniques.

Other topic that differs from a gym class is that Yoga practice does not end when the class is finished. We can spend a lifetime studying it and learning new things every day. It is really very vast. Also, Yoga is daily practice! It’s not worth taking a Yoga class and not having ethics in your personal or professional life. Nobody is perfect and even Masters make mistakes. It is what gives us human characteristics. But there has to be a daily concern with this aspect and there are certainly limits. And, going back to the question above… Asanas, body positions, are a technique… If I’m doing these positions, I’m practicing yoga, right? Not necessarily. If we are focused on the present moment of practice; if we bring our awareness to practice; if we put intention, purpose – sankalpa, into practice; bhava, or our state of being, feeling and authenticity; ishwara pranidhana, or self-surrender; if in our life we try to follow ethical norms, deciding what is most ethical, for ourselves and for others; if we seek to live ethically with our body and planet; if we practice with contentment and self-improvement; if we are doing all the techniques with study, dedication and with abhyasa, that is, on a regular and constant basis; and finally, with our eyes on the goal… then yes, we are practicing Yoga. It sounds complicated, but it’s not. It is certainly a process that goes back and forth but also to bring us happiness, to make it easy and not the other way around.

Words: Rosario Alves

The post WHAT IS YOGA & WHAT IS IT FOR first appeared on Yoga Magazine.

As ever, we always need to remember that our yoga ‘practice’ is a practice for what happens in our life off the mat. Practice is essentially the metaphor for how to live in a healthy way. So in this regard , we are looking for ‘techniques’ that are of course equally applicable in our daily life.

Words: Richard Brook

The post 10 YOGA TECHNIQUES TO BRING YOUR ENERGETIC BODY BACK TO BALANCE first appeared on Yoga Magazine.

How do you heal a broken heart? How do you open up to attract love? Most of us go through heartache at some point or another. But few of us truly work through it and process that hurt so that it heals and we move on in openness. In this day and age of increasing technological advances and more and more screen time”, it can be easy to forget to go deeper. We get tense, over-active mentally, and imbalanced in terms of harmony between body, mind, and soul.

In love, this can be a big problem. Most modern people walk around with a collection of wounds, attachments, worries, and fears stuck in their bodies and emotions. And it can severely hold back our ability to attract, feel, receive and deeply experience love. How?

When we have traumatic experiences such as going through a breakup, being rejected, or experiencing loss, it creates an emotional “scar”. And if we don’t fully process and deal with it, these experiences can create stuck energies and “blocks” in our chakra systems and our bodies. It means we may be holding onto tension, repressing fear, and trying to control circumstances out of worry of being hurt again.

In short, it keeps us out of flow and openness. In this way, those past hurts often prevent us from being available to the full experience of love in the now moment, and future.

“When we move in a conscious flow with breath and prana in our yoga practice, we can gently heal unconscious sadness, fears, and hurts from a past breakup that may have been lodged in our body and energy systems”.

The post HOW YOGA CAN HELP YOU RELEASE BLOCKS OF LOVE first appeared on Yoga Magazine.

Clarity, Confidence, Clients!

DISCONNECTED WINTER HOLIDAYS:

HOW TO REVIVE YOURSELF THIS SEASON

Some Places to Visit

ITALY

According to European Best Destinations, Monte Isla is the perfect place for a digital detox. Situated by Lake Iseo, this is one of the best places to disconnect from your daily life and enjoy a moment of relaxation. Not only can you get away from your daily technology use here as you don your swimsuits and dive into the waters, but also cars are banned from driving here, giving you complete peace of body and mind.

PORTUGAL

Portugal has many locations where you can switch off your mobile phone and laptop, and step into nature. From thermal waters to volcanic eruption sites and waterfalls, Portugal has it all to distract you away from the screen.

Austria

Cascata da Ribeira do Ferreiro boasts beautiful views and walks, connecting you with nature from the rolling green hills to the flowing waterfalls. And why not distract yourself away from social media with the flavours of the countryside? Honey, flavoured by the range of wildflowers, and jams made from the guava tree are not to be missed. The Faial Island in Portugal is another option for those adventurous walkers and family detox moments. With a beautiful botanic garden and incredible views, you cannot get bored of this location. Or even dip your toes in thermal waters by visiting Parque Terra Nostra. Allow these natural mineral waters to wash away your stress.

The post LEAP Mentoring first appeared on Yoga Magazine.

The post THE HEALING FLOWER first appeared on Yoga Magazine.

After more than thirty years of practicing and teaching medicine, I observed that, while traditional medicine can do wonderful things, more is needed for coping with some of the difficulties in life like stress, anxiety, depression, and grief. I trained in integrative medicine and learned simple yet effective measures for self-care that can be integrated with the care you get from your doctor. I recently reviewed the evidence for using four self-care practices—breathwork, movement, nutrition, and spirit—to enhance health and wellness.

Mindfulness and meditation are an important part of yoga practice and this activates spirituality. In a study comparing groups of people using mindfulness and meditation, those using yoga with mindfulness and meditation, those using yoga alone, and a non-intervention group, the groups using yoga with mindfulness and meditation and yoga alone gained the most benefit (22). The intervention groups, but not the non-intervention group also experience less anxiety.

The post YOGA USES FOUR KEY SELF-CARE PRACTICES TO ENHANCE WELLNESS first appeared on Yoga Magazine.