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.

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.

Did you get enough sleep last night, or were you burning the candle at both ends trying to catch up on work projects? What did you eat for breakfast? Was it a coffee and pastry on the run, or did you savour a wholesome breakfast full of healthy fats and vital micronutrients? Finally, did you spend the entirety of your day at a desk, or did you find time and space to give the gift of movement to your body?

With the metaphor in mind, it is the food we eat, how we move, and how we balance our stress equation with rest and recovery that represent the big rocks of healthy living. When the big rocks of healthy living – real food, movement, rest and relaxation – guide daily lifestyle choices, the body responds by cultivating energy, strength, and vitality. These qualities impact every aspect of life.

The post HEAL THE BODY & THE MIND FOLLOWS first appeared on Yoga Magazine.

• No pain no gain does not apply to Yoga:Yoga is about fortifying the mind-body connection. Pain has no place in a Yoga practice. This means listening to the signs of your body while moving into the poses and respecting the range of motion of your body. Nurturing the relationship between mind and body will help you sharpen your awareness of our body’s signs enabling you to have a more intimate relationship with your body on and off the mat.
• Keep the ego in check:The core philosophy of yoga is about connecting with our purusha – our spirit, our true self – while keeping the ego out of our practice. Once we manage this, we become immune to distractions around us and focus on our own journey on our own mat.  This metaphor apples to our daily lives, allowing us to find happiness within ourselves without searching for affirmation from outside sources.
• Focus on the main yoga poses: Focus on the main pillars of a yoga practice that allow your body to move in as few planes as possible within one pose such as Warrior 2, Triangle, forward bends,  before you move into or go deeper into multi-plane poses. The more planes the body moves into within a pose, the more chance for an injury. Once you have the strength, flexibility and balance, poses with multiple planes (balancing poses with twists) will become more accessible to you.

• Compensation is key: If your body is not ready for straightening your legs in forward folds, a gentle bend in the knees will give you nice compensation without overstretching. Embrace this approach and be kind and loving to your body rather than pushing your limits.
• Stack up your joints: One of the poses that cause shoulder and wrist injuries in a Vinyasa practice is Chaturanga Dandasana (hovering over the mat with bent elbows in a plank pose). Make sure that you stack up your joints by aligning wrists and elbows to reduce the pressure on them and better yet, put your knees on the floor until you build strength. Joint stacking is also important in poses such as Warrior 2 where hips should be aligned with shoulders and front knee should be aligned with the front ankle.
• Find the right teacher: A good teacher should have in-depth knowledge of anatomy and right sequencing. It is important to start with gentle breathing exercises to help center your mind, move to core poses that warm you up, and gradually build up to deeper, more challenging poses once your muscles are more open. Once the peak pose is attainted, make sure the teacher gives you ample time for cool down poses. Finally, a teacher who gives many options and empowers you to remain within your own journey when practicing is a keeper.

The post HOW TO HAVE AN INJURY-FREE YOGA PRACTICE first appeared on Yoga Magazine.

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