Nature Knows and Psionic Success

Plants have been used in traditional medicinal preparations since prehistoric times. Those with chemical compounds or phytochemicals with established biological activities have also been identified and harnessed for pharmacological preparations. Medicinal plants are also globally exported with the value of such export estimated to be around US$2.2 billion in 2012. While there are numerous plants used for their medical benefits across the world, here is a list of 10 of the most common and widely used medicinal plants that have health benefits for all and might also turn out to be life-savers! Aloe Vera

Aloe vera gel is extracted from aloe vera leaves. Image credit: Franziska Ingold from Pixabay Within Aloe Vera’s thick leaves is a gel containing essential vitamins and nutrients, including vitamin A, B vitamins, folic acid, iron, copper, potassium, and calcium.

Chock full of antioxidants, aloe vera boosts immunity. Monosaccharides and polysaccharides strengthen white blood cells, fend off bacteria, viruses, and other diseases.

Aloe vera is known to improve digestion due to active enzymes that break down fats and sugars and promote nutrient absorption. Lavender

Lavender oil is used for medicinal purposes. Image credit: Diese lizenzfreien Fotos darfst du zwar verwenden from Pixabay Lavender is a genus of 47 known species of flowering plants in the mint family, Lamiaceae. Lavender oil contains anti-microbial compounds and is known to reduce bacterial growth which regulates the over-secretion of sebum, the oil that is produced by the skin.

Lavender’s strong scent repels insects, while its anti-inflammatory properties relieve irritation from bug bites. Lavender oil alleviates joint pain, sore muscles, sprains, and backaches.

Massaging a few drops of oil on the lower abdomen and applying a warm towel helps relieve pain associated with menstrual cramps.

A sachet of lavender or a few drops of oil on a pillow work wonders to induce sleep, without the risk of addiction or other side effects that prescription drugs carry. Ginger

A hot ginger tea is considered to heal cold symptoms. Image credit: Gingerol is responsible for ginger’s medicinal properties. Antioxidants and other nutrients in ginger help treat arthritis, inflammation, and infections. They also reduce oxidative stress, ridding the body of free radicals to prevent the cellular damage that causes cancer.

Raw or heated ginger is proven to reduce muscle pain.

Enzymes in ginger help the body break up and expel gas, relieving the discomfort of bloating and upset stomach. Ginger also increases movement through the digestive tract, which aids in preventing constipation. Rosemary

A rosemary shrub. Image credit: Hans Braxmeier from Pixabay. One of the most popular aromatic and medicinal plants in the world, rosemary contains the compounds caffeic and rosmarinic acid, and the essential oils a-Pinene, Camphor and Linalool.

Aromatherapy using rosemary improves waking memory performance, memory quality, and increased alertness. Rosemary tea relieves stress and reduces depression symptoms.

Rosemary can protect the skin from UV damage. The oil is effective when applied directly to P.Acnes, the bacteria that causes acne.

Hair growth is a popular, traditional use of rosemary.

Rosemary oil increases circulatory function by expanding blood vessels and warming the blood when applied directly to the skin so it reaches fingers and toes more easily. Chamomile

Chamomile flowers. Image credit: Just killing time from Pixabay Best known for its soothing qualities, the dried flowers of chamomile contain terpenoids and flavonoids that contribute to its medicinal properties.

Due to its anti-inflammatory properties, chamomile has the potential to protect against diarrhea, reduce acidity in the stomach and inhibit the growth of the bacteria that cause ulcers.

Abundant in flavones, a class of antioxidants, chamomile is known to lower blood pressure and cholesterol, which determine the risk of heart disease.

Chamomile essential oils are used in aromatherapy and can be blended into massage oils, lotions or creams to treat skin conditions. It may be moisturizing and can help reduce skin inflammation. It is also used in steam and vapor therapy. Peppermint

Peppermint in tea adds flavor and is also good for health. Menthol, the active ingredient in peppermint is an organic compound that provides a cooling sensation when applied to the mouth or skin. It is also used as a mild anesthetic. It can be used topically or taken as tea or vapor to alleviate congestion, coughing and breathing difficulties caused by inflamed passages. The antimicrobial and antioxidant properties of peppermint build immunity. Peppermint is high in Vitamins A and C and other vital minerals.

Diluted with another oil and applied to the forehead or upper sinus area, peppermint can relieve headache pain. A German study showed peppermint was as effective as 1,000 milligrams of acetaminophen. Diluted with water, peppermint oil can be used to remedy allergic rashes, dry, itchy skin or infections. Used as a hair rinse, peppermint can provide moisture and stimulate hair growth. Turmeric

Image credit: Steve Buissinne from Pixabay A member of the ginger family, turmeric’s most active compound is curcumin. Turmeric has antioxidant and anti-inflammatory properties that relieve pain caused by rheumatoid arthritis, osteoarthritis, and skin conditions like eczema and psoriasis. In Ayurvedic medicine, turmeric is believed to act as an anti-viral, antibacterial, and anti-parasitic.

Turmeric prevents heart disease and cancer and can help prevent Alzheimer’s disease by increasing the function of brain-derived neurotrophic factor(BDNF), a certain growth hormone that functions in the brain. Decreased function of the hormone can lead to Alzheimer’s disease.

When cooking with turmeric, mixing it with black pepper or dried ginger activates its medicinal properties. Sage

Sage plant. Image credit: Marionkollmeier from Pixabay Sage (salvia) has many purposes depending on how it is used. Similar to rosemary, the presence of rosamarinc and carnosic acids protect against free radicals, preventing chronic diseases such as diabetes, heart disease, and cancer.Believed to have anti-microbial properties, sage cleansing sprays are used to kill bacteria, viruses and repel insects. Burning sage is a cost-effective way to purify the air. Alternative medicine practitioners believe burning sage releases negative energy.Dried sage is burned to heal, protect and increase wisdom. Basil A potted basil plant. Image credit: Tookapic from Pixabay A member of the mint family, basil is revered for its healing properties. Eugenol present in the […]

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I turned 40 last May, and I’m apparently about to tumble into years of despair. Because, according to friends and colleagues who hit that milestone a few years before I did (not to mention researchers), my “midlife crisis” is right around the corner. But I don’t buy it. Sure, I need at least an hour of meditation with one sock on, one sock off (no joke) and 1.5 (no more, no less) cups of Sleepytime tea to fall asleep, but that’s hardly what I’d call a crisis. iStock Jonathan Rauch, award-winning journalist and author of The Happiness Curve: Why Life Gets Better After 50 also rejects the idea of a midlife crisis, a term coined back in 1965 by psychologist Elliott Jaques. He prefers to call it a slump or, on perhaps less optimistic days, a “constant drizzle of disappointment.” Still pretty bleak sounding if you ask me.

Multiple studies of adults in countries around the world show a U shape on the happiness scale as we age. In fact, according to Rauch, “it turns up so frequently and in so many places that many happiness researchers take it for granted.” The U shape suggests that people feel good in their 20s, then get a bit more miserable in their 30s—until everything bottoms out in the fifth decade. In fact, according to a new study by Dartmouth professor David Blanchflower that examined trends in 132 countries, life’s “peak time for misery” happens around age 47. Ouch. Maybe that’s why my friends would rather say they’re celebrating the 20th anniversary of their 20th birthday than proudly own the Big 4-0.

There is good news, however. Studies by Blanchflower and British researcher Andrew Oswald bear that out. Their findings suggest that well-being “declines steadily (apart from a blip around the mid-20s) until approximately 50; it then rises in a hill-like way up to the age of 70; after that it declines slightly until the age of 90.” Happiness deepens as we age, like a fine wine. But until then—what? Those of us in our 40s are destined to mope around and bide our time until we can get a senior discount? No thank you. Fortunately, University of Pennsylvania researcher Matt Killingsworth has a different point of view. He found that happiness is tied to being present—not fretting about the past or even lusting after retirement.

I decided to set off to find a way to make it through this quote unquote low point without entering crisis mode. There has to be a way to be happy—no matter what the trends suggest—at any age. “THERE HAS TO BE A WAY TO BE HAPPY—NO MATTER WHAT THE TRENDS SUGGEST—AT ANY AGE.” What Is Happiness, Anyway?

Clearly, how a person defines happiness affects their perception of it—and there are myriad definitions to consider, from ancient traditions to modern scholarly ones. In the yoga world, for example, there are at least four types of happiness. Santosha (contentment) implies a sense of delight; being content with what you have, who you are, and where you are in this moment. We’re happiest when we’re not wishing we were better, richer, kinder, or any other kind of different. Sukha (ease or, literally, a good space) is the comfort or sweetness we feel, even in the midst of confusion or turbulent times. For some people, mudita (sympathetic joy) is the hardest of all. It asks us to be joyful for those who are happiest; to be happy for the good fortune of others—even if they have what we wish we had. We experience ananda, the state of being blissfully happy, when we stop trying to find happiness and simply experience it. Yogic scholar Georg Feuerstein once wrote that ananda is “what we experience when our whole body radiates with joyous energy and we feel like embracing everyone and everything.” The Dalai Lama himself says that happiness is mainly having “a sense of deep satisfaction.” All of these definitions are, in the words of Killingsworth, “tied to being present.”

Rauch went with a more scholarly definition in his book. He breaks happiness down into two categories: affective well-being (how you feel today, how often you smile) and evaluative well-being (how you assess your life as a whole). His research looked at the latter: “You might not feel happy today, but you still feel your life is fulfilling and rewarding,” Rauch says.

Although Rauch is a fan of the U curve, which he contends “has been pretty stable over time,” he also believes there will always be outliers. And even within the same shape, he says, the details of the curve, such as where it bends and at what age, vary by country, suggesting there could be some social impact to our well-being. How to Be Happy at Every Age

Even if research shows happiness commonly dips in middle age, that doesn’t mean we can’t be happy at any age.

Linda Sparrowe, co-author of The Woman’s Book of Yoga and Health: A Lifelong Guide to Wellness (with Patricia Walden), believes that each stage of life has its high points on the happiness scale and, alas, its low points, too. Yoga and certain mindful lifestyle practices can maximize the pinnacles and minimize the troughs, she says. While the stages she writes about are fluid—adolescence moving into our 20s; early 40s holding fast to the 30s, the late 40s having more in common with the early 50s, and so forth—Sparrowe agrees that each decade brings something unique to our growth.

Ayurvedic practitioner and yoga teacher trainer Niika Quistgard encourages people to look at doshic patterns as a general map, not an unbreakable fact. “There are generalizations that can help us take a closer look and see if they’re true for us at the time, but we can’t just boilerplate everyone,” Quistgard says. “Life is more complex than that.”

With that in mind, let’s examine the ups and downs—the gifts and challenges—each decade may bring. FFFORN STUDIO STORE/CREATIVE MARKET THE 20S

Anyone who has navigated the rough waters of puberty knows how […]

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Humans possess a unique superpower among those in the animal kingdom: the ability to evaluate the past and plan for the future. Unfortunately, this evolutionary advancement comes at an emotional cost—regret and worry, both often the result of not being in the moment. Research shows that the more time you spend mind-wandering (not being present) the less happy you’re likely to be. In fact, humans devote a whopping 47 percent of their waking hours to mentally time-traveling. iStock Fortunately, you can develop present-moment awareness through meditation. Recent advances in two key scientific areas of study—neuroimaging and neurochemistry—allow us to see the measurable brain changes that result from meditation and lead to improved cognition and mood.

Neuroimaging

Modern neuroimaging technology like fMRI (functional magnetic resonance imaging) machines provide more detailed brain scans than ever before. Researchers can now see the long-term effects of practicing meditation on neuroplasticity—the ability of the brain to form new connections, especially in response to learning or experiencing something new.

Just as exercise develops your muscles, practicing presence through meditation strengthens neuroplasticity. Meditation, asana, and pranayama stimulate your brain, which helps prevent atrophy and functional decline. Positive effects have been seen in long-time meditators who practice for as little as 10 minutes a day.

Meditation seems to slow the natural reduction of brain tissue that comes with aging and improve cognition and memory. Harvard researcher Sara Lazar found that 40- to 50-year-old meditators have key brain structures similar to those of non-meditators in their 20s: Gray matter increases in the prefrontal cortex, improving focus, problem-solving, and emotion regulation. The limbic system—a complex network of the brain responsible for behavior, emotions, and survival instincts—is also altered with meditation. The hippocampus thickens, which boosts working memory and keeps you anchored in the present. Meanwhile, activity decreases in the amygdala, lessening the brain’s fear response.

Neurochemistry

Your brain is capable of naturally creating key chemicals that pharmaceutical companies synthesize in a lab. For example, serotonin helps regulate mood, social behavior, appetite, sleep, memory, and more. Some antidepressants work by increasing the usable levels of serotonin in your brain. Meditation has also been shown to increase serotonin levels, without the side effects, making it a promising complementary therapy. Measurable changes of neurochemistry from meditation include: Brain alpha wave activity increased: Alpha waves are associated with relaxation.

GABA increased: Gamma-aminobutyric acid counteracts anxiety and stress symptoms, leading to more relaxation.

Serotonin increased: Serotonin helps regulate mood. Low levels of usable serotonin are associated with depression.

BDNF increased: Brain-derived neurotrophic factor is a protein responsible for neuron health and neuroplasticity. Yoga can boost levels of BDNF, which may help people with chronic pain or depression.

Dopamine regulated: Dopamine acts as your body’s reward system, and dysfunction is associated with addiction. Research suggests that meditation results in improved self-regulation.

Cortisol reduced: Cortisol is a stress hormone. When your baseline increases and levels are too high for too long, it can lead to inflammation and weight gain.

Norepinephrine reduced: A decrease in norepinephrine, or adrenaline, means fewer stress hormones in your system.

Change Your Mind

Meditation literally changes your neural configurations. Research suggests that meditation can be effective as an adjunct therapy for depression, anxiety, trauma, chronic pain, cancer, heart disease, and more. Better yet, it can help prevent many issues before they start. Meditation cultivates the neurobiology of optimal health and resilience. There’s a reason this practice has stood the test of time and why there’s been an exponential growth of research on meditation in the past few decades: It works.

Images excerpted from Science of Yoga by Ann Swanson, reprinted by permission of DK, a division of Penguin Random House LLC. Copyright © 2019 Ann Swanson and Dorling Kindersley Limited.

About the author

Ann Swanson has a Master of Science in Yoga Therapy and is the author of Science of Yoga . She helps people safely manage stress and chronic pain, including back pain, arthritis, and more. For free video practices and resources related to this article, go to scienceof.yoga .

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“I think I can. I think I can. I think I can,” says the Little Blue Engine to herself as she hauls a train full of toys up a mountain. In Watty Piper’s classic children’s book, all it takes is a dose of self-encouragement to give the engine the strength to overcome a seemingly impossible task.

Sound too good to be true? Perhaps not, a new study suggests. Researchers found that a simple, five-minute exercise can help boost math performance, especially for students who have poor confidence in their math ability. When students silently spoke words of encouragement to themselves that were focused on effort—saying phrases such as “I will do my very best!”—their math scores improved.

In the study, 212 Dutch schoolchildren in grades 4 to 6 took half of a standardized math test. After taking the half-test, they were split into three groups: The first group silently said to themselves words of encouragement focused on effort. The second group did a similar activity, but the words were focused on ability, favoring phrases such as “I’m very good at this.” The third group didn’t engage in self-talk at all. Afterward, the students took the second half of the math test.

Students who had participated in self-talk focused on effort improved their math performance on the test, while those who engaged in self-talk focused on ability, or no self-talk at all, experienced no improvement.

“When children with low self-confidence work on mathematics problems, they often worry about failure,” Sander Thomaes, the lead researcher of the study, told Edutopia. “They experience challenges and struggles—for example, a difficult problem to solve—as cues of low ability, triggering disengagement from the task and worsening performance. Effort self-talk may counter this process.”

So why doesn’t self-talk focused on ability work? Saying “I am the best” can feel like a hollow claim when students don’t feel confident about their own abilities—they’re likely to dismiss the message entirely, explained Thomaes. But telling yourself “I will try my hardest” is an achievable goal, shifting attention away from a perceived lack of ability toward something within a student’s control: effort.

In the 1920s, Russian psychologist Lev Vygotsky observed that when faced with a challenging task, young children often engage in self-talk, reminding themselves to focus harder or talking themselves through a series of complicated steps. As children get older, the self-regulation strategies are generally no longer vocalized, but an emerging body of research suggests that lightweight, metacognitive exercises that ask older students to reflect on their fears, anxieties, or challenges are still highly beneficial—providing teachers with a cheap, reasonably simple intervention that can be used in a variety of school situations and across all grade levels.

A 2019 study , for example, was designed to help ease the transition into middle school by reminding students that the anxiety they felt was both natural and common. New students read stories from peers who had already graduated to the next grades; the essays confided the private fears and doubts the students harbored, and how building positive relationships with friends and teachers helped them cope.

The new students then completed two 15-minute writing exercises that asked them to reflect on their own anxieties about the upcoming school year, particularly around test-taking, and to consider reasons why they might do well even if they worried about the tests. The exercise had a surprisingly powerful effect: Compared with their peers, students who learned about the commonality of their fears and then wrote about them were 34 percent less likely to be disciplined for misbehavior, 12 percent more likely to attend school, and 18 percent less likely to receive a failing grade.

And in a study published last year, students participated in a 10-minute exercise immediately before a test in which they were encouraged to see stress as “a beneficial and energizing force.” They learned that small amounts of stress can help sharpen focus and aid memory by increasing oxygen flow into the brain. Students were then asked to write responses to two questions: “How do people sometimes feel in important situations?” and “How can the way a person feels in important situations help them do well in those situations?” The writing exercise helped the students manage the “worried thoughts about the possibility of failure” that often accompany a test, reducing the number of students failing out of the course by half—with low-income students seeing the biggest benefits.

Taken as a whole, the research suggests that academic performance not only relies on content preparation—you have to know fractions to succeed on some math tests—but also is significantly impacted by emotional and psychological preparation. Helping your students identify and circumvent the psychological barriers that hinder progress is part of teaching them how to navigate the emotional terrain of learning.

These powerful techniques appear to work even when students reflect altruistically. A 2019 study coauthored by Angela Duckworth, known for her research on grit and perseverance, asked nearly 2,000 high school students to give motivational advice to an anonymous younger student—on how to stop procrastinating or study better, for example—and then write a brief, encouraging letter to help the student do better in school. Despite the fact that the advice was given to someone else, the students earned higher grades in their own courses.

The takeaway: Be mindful of anxiety-provoking situations—from high-stakes tests to major in-school transitions—that can derail a student’s ability to focus. Try brief metacognitive discussions or simple writing exercises to help students overcome hurdles, recognize the commonality of their fears, and prepare emotionally and psychologically for looming challenges.

Read more at www.edutopia.org

Dreams by Olivia Jones Picture this: you check your phone as you lie in bed, cloaked in dark-ness. The blue light stings your eyes.It has been five whole minutes since the last time you checked, but every five minutes gets that much closer to 2am. You mentally calculate how many hours, minutes and seconds of sleep you will have if you fall asleep this instant, and wake up at 7am. But then, you’re not falling asleep this instant so what does it really matter? In fact, what you are doing is staring at the ceiling with watery eyes, wiggling your toes and readjusting over and over again in your bed. Your feet are too hot, but your nose is ice cold.The wind whistles past your window.How long has it been? What time is it? Should I calculate the new sleep time? It’s five minutes later? Wow. Although you are exhausted, you are wide awake, and contemplating a day of bloodshot eyes, caffeine, and irritability is making it that much harder to relax and snooze.

We’ve all been there. In fact, I was there just last night. Having trouble falling asleep is nothing out of the ordinary. Insomnia, ranging from mild to severe, is extremely common. As young adults trying our best to look after ourselves, trouble with sleep can be frustrating. On average, we will spend 26 years of our lives asleep, and seven years trying to get to sleep. Sleep, for something we spend so much time doing, is not completely understood, even by those who study it. Why do we sleep? How much sleep do I need? And how am I supposed to get that much sleep when I really am extremely busy thank you very much? The importance of sleep cannot be ignored, as its existence, or lack thereof, in our lives has direct effects on our physical, and mental wellbeing.

A lack of sleep can put us at risk of all sorts of health issues including obesity, diabetes, heart disease and stroke. It also weakens the immune system, stripping the body of protection against viruses and bacteria. Poor sleep is also linked to inflammation and cell damage, which can lead to conditions like inflammatory bowel disease, or Crohn’s disease. Sleep is the body’s time to make repairs, heal damage, grow muscle and synthesize hormones. If this time is too short, there can be serious consequences for one’s health. Dreams by Olivia Jones A lack of sleep is also linked to depression, anxiety, irritability, mood swings, inability to focus and difficulty socialising. As humans are highly social creatures, having difficulty socialising and picking up on social cues can foster increased feelings of loneliness. Some of these effects can be attributed to the body’s difficulty regulating hormones on little sleep.

Whilst St Andrews students probably need not worry about it now, a good night’s sleep can ward off the early signs of ageing, because of its involvement in the memory process.

One of sleep’s main roles is to help the brain consolidate and solidify memories. During sleep, the brain processes and stores all the information that it has received throughout the day. Memories are moved from short term to long term memory, meaning that those who get adequate sleep also have an easier time recalling details, or doing memory orient-ed work. In short, a lack of sleep is harmful to our physical and mental health, while those same effects can be harmful to our sleep. Lack of sleep and many health issues can go hand in hand, often contributing to each other.

How much sleep should we be getting though? While it can be easy to know when we are sleep deprived, it can be harder to know instinctively what is the right amount of sleep.

Sleep is split into four cycles. The first three are called “non-rapid eye movement” and get gradually deep-er. The last is called “rapid eye movement” and it is in this stage that we dream. Each stage lasts one and a half hours and we need to experience all four stages to get a good night’s sleep, with no interruptions.

Younger people, however, generally need more sleep because they are developing both physically and mentally at a faster rate. Teenagers need between eight and ten hours of sleep a night, while adults need between seven and nine. University students generally fit into these two categories, with the youngest among us still being teenagers

University students, especially myself, are also prone to procrastination. Unfortunately this does not complement sleep very well. One cannot make up for sleep deprivation by oversleeping another day. The best way to reap the benefits of sleep is to get adequate sleep every night.

While that all sounds very nice, for many of us getting a good night’s sleep is a challenge. Nearly one third of the U.K. suffers from insomnia, meaning that they have trouble falling asleep, or staying asleep as long as they need to. Talk to your GP if you are suffering from insomnia and it is affecting your mental or physical health, as some cases of insomnia require medical expertise and aid. For those of us who sometimes have trouble falling asleep, there are a few ways to help us hit the hay.

Some cases of insomnia can be managed with the use of natural sleep aids like warm milk, herbal tea, or valerian. If it’s just one of those nights, a warm mug of chamomile tea could do the trick, and make your next day a lot easier. Do make sure that if you go down the warm milk route that you make sure it’s in date, as taking a gulp of warmed sour milk is not necessarily conducive to rest, as I found out this past October.

Indeed, there are certain food stuffs that can aid sleep by calming the nervous system and triggering a sleep inducing hormone. Such tasty examples as honey, yoghurt, bananas and whole grains will all do the trick should you need a return ticket to the land of Nod.

Meditation […]

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Whether you’re worried about that virus or general life pressures are mounting, there seems to be a lot of insomnia about right now – these natural remedies will help you sleep

While some people are able to cope with little sleep, the majority of us cannot, and we tend to feel the effects when we find it hard to function properly the following day.

We’ve all had trouble sleeping at one time or another, whether it’s chronic insomnia or just a bad night. But good quality sleep is arguably the most important thing we need when it comes to optimal health.

Yet these days, many of us are simply not getting enough. Most people’s bedtime routine includes flicking through their phone, regretting having a coffee after 5pm and not being able to quiet their busy thoughts – sound familiar? Why aren’t we sleeping?

Insomnia is a disorder where you find it difficult to fall asleep, stay asleep or you continuously have a disturbed night’s sleep.

There are many causes of insomnia such as; a room that’s too hot or cold, an uncomfortable bed, alcohol, caffeine or nicotine, jet lag, shift work, anxiety or depression.

Most of us have suffered from insomnia at some stage of our lives, but tend to notice it more when we are worried or stressed and it turns out very few of us are able to ‘switch off’ or stop our minds from racing after a stressful or busy day.

A survey on behalf of vitamin and supplement brand Healthspan of 2,000 adults found that 62 per cent believe their mind is constantly running ‘a mile a minute’, while 83 per cent of people feel like they constantly have lots going on in their head.

In fact, the average person has over nine things on their mind at any given moment. This ranges from simple everyday decisions to stressful money worries or big life changes.

What’s more, three quarters of those polled, via OnePoll have so much on their mind that they struggle to switch off their racing minds, with the average adult facing poor sleep three nights a week.

Dr Meg Arroll a psychologist on behalf of Healthspan who commissioned the research says, ‘Being able to ‘switch off’ and clear your mind of worries and concerns isn’t something that comes naturally to many people. Like most skills, it requires a lot of practise but can offer huge rewards, if you keep it up’. Why is sleep so important?

So much happens to our mind and body when we sleep.

Our brain processes information to create new memories, our muscles and joints recover from their use during the day and we produce increased amounts of growth hormone which aids the regeneration and rejuvenation of our cells.

‘As well as affecting our physical and emotional well-being, poor sleep also increases our risk of having an accident (due to excessive tiredness), raises our blood pressure and reduces our immunity so we are less able to fight off infections,’ says Dr Sarah Brewer, Medical Director at Healthspan.

‘If you are exposed to a common cold virus, for example, you are almost three times more likely to catch it and develop symptoms if you consistently get less than seven hours of sleep a night, than if you are sleeping eight hours or more,’ Dr Brewer adds.

It also emerged that two thirds of those polled, feel less able to handle everything on their mind, when they’ve had a bad night’s sleep.

‘This study has found that so many of us feel less strong mentally when experiencing a poor night’s sleep,’ says Rob Hobson, Healthspan’s Head of Nutrition and author of The Art of Sleeping .

‘Short-term sleep deprivation can impact on concentration, memory, learning, mood and relationships during the day. Long-term, a lack of sleep can have much more serious effects centered around inflammation’. What makes the perfect night’s sleep?

When feeling exhausted and in desperate need of sleep, lying wide awake in bed is a miserable experience.

‘Around 31 to 55 per cent of sleep duration is based on genetics, the remainder, however, is influenced by everyday factors like your behaviour, environment and diet,’ says Hobson.

As this month is National Bed Month, we have been thinking about the ingredients of a perfect night’s sleep.

Everyone could benefit from learning a little more about how we can change our lifestyle habits rather than resorting to sleeping pills (or excessive alcohol) to help us nod off.

Not to mention, how nice it would be to wake up rested and ready for the day ahead? Dr Sarah Brewer’s top sleeping tips:

Avoid napping or sleeping during the day.

Don’t drink too much fluid in the evening or you will be going to the toilet all night.

Exercise regularly, but avoid high intensity exercise in the evening or it will keep you awake. Avoid substances known to interfere with sleep such as caffeine, nicotine and alcohol (4 hours before bedtime). Wind down before bed by reading or listening to soothing music. Take a relaxing candlelit bath. Keep electrical devices them away from where you sleep as they may emit electromagnetic frequencies that interfere with sleep. Don’t stare at screens before bed (30 mins), including phones, computers, tablets or TV. The blue light emitted will switch off the production of melatonin – your natural sleep hormone. Try falling asleep listening to a meditation soundtrack. ‘Exercising good sleep hygiene habits while eating a balanced diet is key to restful sleep,’ says Hobson.‘But there are also plenty of natural supplements such as valerian and 5-HTP that may be a useful addition to help you on your sleep quest’.So, without further ado, let’s look at some natural (less obvious) ways you can get the best night’s sleep… #1 Start taking CBD oil (you’ll never look back) Insomnia and sleep disorders are among the top five reasons for taking CBD (Cannabidiol).CBD works directly on the endocannabinoid system in the brain, enhancing the effects of other brain chemicals, such as serotonin and anandamide, to reduce pain perception, relieve anxiety and stress, improve sleep and lift […]

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