Get The Sleep You Need

Updated: Jun 7, 2019

Most of us know that a good night’s sleep is important, but many of us don’t actually make those eight to nine hours of sleep each night a priority. But if you have ever spent a restless night, you are well aware how you are going to feel the next day - irritable, tired, and out of sorts.

For some, this is a regular occurrence, which can have many, more severe consequences, including: -poor concentration and focus -difficulty with memory -impaired motor coordination -high blood pressure -weakened immunity -weight gain -accidents (caused by fatigue)

If you’ve experienced insomnia, whether temporary or chronic, you may be wondering what can be done for it outside of medicating. Luckily, there are some steps you can take that do not involve medications that can make you groggy, or that can even become habit-forming.

Here are some things to consider to achieve better sleep:

Diet Avoid spicy, sugary, and greasy foods before bed that can cause heartburn and restlessness. This includes caffeine and alcohol as well.

Routine Set a nighttime routine that you follow each night, and get up at the same time each morning. To work up to this, maybe start by cutting 15 minutes off of your typical bedtime until you reach a bedtime that will allow for a full eight to night hours.

Exercise Performing sleep inducing exercises can help relieve stress and restlessness - two causes of insomnia. Yoga or any aerobic exercise are especially good for sleep.

Gadgets The blue light that cell phones, computers, and tablets emit suppresses naturally occurring melatonin, the hormone responsible for regulating sleep. So limit gadget use in bed or close to your bedtime.


Whether it’s the changing of the seasons or more long-term, chronic feelings of anxiety and depression, recent research is showing that massage therapy can help improve mood and reset circadian rhythms, which can lead to better sleep and more energy. Schedule massage appointments online, HERE.

Essential Oils Lavender is a natural sedative and is great for promoting sleep. Mix 1 cup of water and 4-5 drops of essential oil in a spray bottle. Mist around your bedroom before going to sleep or diffuse near your bedside. Get more information on essential oils and get yours today! Click HERE.

A warm drink before bed is yet another way to get the body and mind in a relaxed state.

Try this soothing Banana Peel Tea before you hit the pillow:

Ingredients -¼-1/2 banana, including the peel -1 cup water -Optional: Dash of cinnamon

Instructions -In a small pot, combine water and banana. Bring to a boil. Simmer 10-20 minutes -Add cinnamon if desired -Strain and enjoy

Here are some other night time drinks to try:

Pink Moon Milk, or tart cherry juice, is a natural source of melatonin.

Chamomile Lavender Latte includes powerful and natural relaxants.

Turmeric Golden Milk is great for inflammation and balancing blood-sugar.

In case you missed the Sleep 101: Top Tips For Your Best Sleep class, follow me on Facebook and check out the class at HERE.

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Relax & Live Well

XOXO, Christine Baade, LMT, CHHC, RYT

Your Partner in Holistic Health


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Magnolia Massage & Wellness

450 N Seymour Ave  • Mundelein, Illinois
Christine Baade, LMT, CHHC. • (224) 633-1320

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Disclaimer and Disclosure: Magnolia Massage and Wellness Center has information regarding  products, services and therapies both conventional and holistic – it is for general health information only. The information presented on this web site is not intended to take the place of your personal physician’s advice and is not intended to diagnose, treat, cure or prevent any disease. You should discuss the information provided by Christine Baade, lmt, chhc, or any health coach with your own physician or healthcare provider to determine what is right for you. All information is intended for your general knowledge  only and is not a substitute for medical advice or treatment for specific medical conditions. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before any products/services/therapies. Wellness coaches cannot (do not) give you medical advice.

© 2018 by Christine Baade, lmt, chhc, cyt. Founder of Magnolia Massage & Wellness Center

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