Suzanne Brownell, BS, ACSM, HFS, RYT, HHC, AADP firstname.lastname@example.org
Suzanne shares extensive resources and links with us!!! There is so much GREAT information here!!! Also, many of the videos are done by Suzanne, so you get to see her beautiful, smiling face as she guides you through the exercise....the next best thing to seeing Suzanne at camp!!!
There is a lot more fabulous information located on her website: http://healththyself.com/
Thank you and Namaste Suzanne!!!
Mind-Body Practices to :
Breath Counting: http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html
NURTURING SELF-CARE PRACTICES
Qigong Tapping: Opening the Lung Energy Channel
EFT Technique: (Emotional Freedom Technique)
Self-Massage Stress Buster: http://itunes.apple.com/podcast/kripalu-yoga-break/id387918498
There are, however, several straightforward remedies I want to share that I’ve seen work over and over again.
With our addictions to TV, video games, and email in the evening, however, our choices can interfere with these natural pro-sleep chemical shifts. These devices mostly display full-spectrum light which can confuse the brain about whether it’s night-time or not. We also, unfortunately, tend to watch shows or view email that can be loud and/or stressful (e.g. the evening news, a crime show, work email, or ever-longer to-do lists). Digesting a heavy meal eaten later in the evening can also prevent (or interrupt) sleep.
- Instead of using the high-tech toys at night, consider calming, quieter evening activities (e.g. reading a book, taking a warm bath, going for a light stroll outdoors, playing with a pet, folding laundry).
- No email, TV, next-day-planning, or stressful conversations in the full hour prior to bedtime.
- If noise is an issue during the night, consider soft foam ear plugs or the white noise of a fan.
- Make sure your bedroom is not too hot, as this can disrupt sleep.
- Herbal tea (e.g. lavender, chamomile, valerian, passionflower) can help you to relax and set the tone for sleep.
- No food a full two-to-three hours before bed.
- No caffeinated food or drink after 2pm in the afternoon (e.g. tea, coffee, soda, mate).
Once you are in bed: Make relaxation your goal. Remind yourself that although they’re not a replacement for sleep, rest and relaxation still help rejuvenate your body. The following is a restorative routine to follow.
- Prop your-self up on pillows and do Qigong tapping. Opening the Lung Energy Channel: http://www.youtube.com/watch?v=cGhdqFwm7uM
- Rest a small stone with a dab of pure essential lavender oil on it between your eyebrows.
- Take some relaxing, deep, calm breaths or use your Ujjayi Breath http://kripalu.org/blog/thrive/2012/05/12/what-is-ujjayi-breath/ or any of the other breathing/meditation techniques I have provided you.
If you fall asleep fine but awaken in the middle of the night and cannot easily go back to sleep, your problem is likely an insufficient supply of melatonin throughout the night. Taking melatonin before bed probably will not help much. Instead, I recommend 100-200mg of 5-HTP (5-hydroxytryptophan) before bed. Note: do not take 5-HTP if you are also currently taking a SSRI or SNRI (or other serotonin- enhancing) antidepressant drug (e.g. Zoloft, Trazadone) without additional guidance.
If you have trouble getting stressful thoughts out of your mind at bedtime or cannot sleep due to pain, it is often because of an imbalance of excitatory and inhibitory neurotransmitters in the brain (specifically glutamate and GABA, respectively). You will likely benefit from taking calming herbs one to two hours prior to bedtime. I have explored many blends with clients and find that 500mg of ashwaghanda combined with 1-3 capsules (~300mg each) of valerian works best. Both of these are long-standing herbal remedies.
If you have trouble sleeping when you have had an alcoholic beverage(s) in the evening, this is usually because alcohol interferes with another calming neurotransmitter (an amino acid) called Taurine. Try taking 1000mg of taurine just prior to bedtime to help reduce this interference.
Without restful sleep, it can be challenging for any of us to be at our best. Choose to “Health Thyself” and get a regular, good night’s sleep. You’ll be amazed at how much more positive and energizing your days can become.
Dr. Swezey's Osteo Ball
Many Thanks to our AWESOME Fitness and Wellness Director Suzanne!!! Your energy, kindness and aura of healing and sunshine helped us SO much!!!