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Week five Stress-less Holiday Plan: Sleep Tight

This Week's Topics

by Tim Janak Jr

Sleep is an Important part of Health and Healing

How much sleep you need has always been up for debate, and 8 hours has alway been the gold standard. However some say that we don't need much sleep. And you hear about people being able to function on very little sleep. So what is the right answer?

Mathew Walker who wrote the book Why We Sleep? which is about the health benefits of sleep and what happens when we don't get enough of it. Check out the video below to hear him talk about some interesting facts about sleep.

Two points that Matt Walker emphasizes in his speech are

  • Regularity- go to sleep and wake up at the same time everyday.

  • Temperature- your body needs to drop at least 2ºF in order to get to sleep and stay asleep. He recommends dropping the room temperature to 65ºF to help assist your body to do this.

Use these two tips to help you get the 8 hours that are recommended each night. In addition to your body being able to repair itself from the damaging effects of stress it will also improve your overall health by increasing your memory, immune system and hormone regulation.

Week Five Holiday Action Item: Schedule Holiday Events Now & Buy Halloween Accessories

This week, most places open their schedules up for you to buy tickets to things like Holiday lights and such. If you have a tradition or have always wanted to start a tradition now is the time to get it on the calendar. Is there a nativity scene that is at your church or your child's or grand child's school? What about getting your nails done before the big Holiday? Get those appointments scheduled now so that you don't miss out or so that you don't have to wait forever for a walk-in appointment. Know that the planning you do now will save you trouble and give you a better idea of what time you have left for other fun things that might pop up last minute.

If you are celebrating halloween put your costume together and make sure to buy any last minute accessories.

This Months Product Highlight: Sleep

Yep, that's right knowing what you just learned from the video above you know how important it is to get the right amount of sleep. In preparation for the time change that happens at the beginning of next month, we are going to highlight products that will help you sleep. Use the code PATHS to get 40% off naCHer CBD's products today.

Try this herbal tea: Sleep Support Blend

  • mildly sedating formula of hops & passion flower^

  • manage stress & mood that can contribute to restlessness^

  • help improve circadian rhythm^

botanical blend:

*california poppy *chamomile *passion flower *skullcap *lavender *wild lettuce *gotu kola *hops flower

*certified organic botanical

All of the Herbs in this blend are supper stars to help calm the nervous system. Helping you get a good nights sleep.


Unlike other members of the poppy family, California poppy is non-addictive, very safe, and gentle enough for children. California poppy has a "cooling" effect to an otherwise hot and wired nervous system. The cooling effect relaxes heat and can help to counter hyper and often agitated nervous system states. Herbalists have traditionally used California poppy to help calm anxiety and to relieve both mental and physical tension. California poppy functions as a relaxing sedative too, it is conventionally used for insomnia related to nervous system imbalances like repetitive thoughts or a lack of calm helping you lose interest in what you're stressed about.


Chamomile has a calming effect on people, and can be used to help induce sleep, ease frayed nerves, and promote a general sense of calmness and well being. It is great for those with nervousness or anxiety problems. Aside from having mental calming properties, chamomile is also good at relaxing sore muscles and tight joints. It can ease menstrual cramps and back aches, as well as relax the digestive system to ease upset stomach or indigestion issues.


Passion Flower is a gentle anti-anxiety and mildly sedative herb that can even be used to induce a good night's sleep in children. One particular study asked volunteers with trouble sleeping to drink a cup of Passion Flower tea at bedtime for a period of time, all reported significant sleep improvement. The alkaloids "chrysin" and "benzoflavone" present in this herb have been found to increase GABA (gamma amino-butyric acid) in the brain. GABA is one of the inhibitory neurotransmitters, used by the brain to prevent over-excitement and attain balance. It also helps to decrease the activity of depression inducing brain cells. The increased GABA in the brain that Passion Flower can induce will also reduce the anxiety so often associated with insomnia. In addition, Passion Flower is known to be a muscle relaxant, easing away tension that can make it more difficult to drift off to sleep.


One of the great benefits of Skullcap is for insomnia and sleep disorders. While many remedies, both traditional and herbal, can lull you to sleep like skullcap, most leave you groggy in the morning. Skullcap promotes sound sleep without the unwanted side effects, leaving you feeling refreshed and revitalised in the morning. Before the advent of pharmaceutical tranquilisers, Skullcap was the go to herb for the relief of anxiety and nervous tension.


If you suffer from restless nights then Lavender has been proven to increase the time to awaken after first falling asleep. One study showed that Lavender increased the percentage of deep or slow-wave sleep in all of the group tested, and all of the individuals reported feeling more refreshed and energetic the next morning. In a study published in the journal "Phytomedicine", it was shown that lavender helps with restlessness, nervousness, anxiety and insomnia.


Wild Lettuce directly impacts the central nervous system, blunting its ability to feel pain.The pain relieving qualities of Wild Lettuce aid in relaxing the body. This makes it very useful in the treatment of insomnia and anxiety, with it also called a feeble opium because it does not upset the digestive system. However, it is said to produce a euphoric, dreamy effect making it much easier to drop off to sleep. This sedative effect make it especially beneficial to an overactive nervous system and it’s particularly good for hyperactive children.


In Asia Gotu Kola has a long standing reputation as one of the best herbs for the brain. Several studies have shown that Gotu Kola has a complex action on the mind through enhancing neurite-dendrite growth and out branching in key areas of the brain. This action not only makes the mind calmer, sharper and more fluid but also protects brain cells from damaging toxins. Science has now isolated the active compounds responsible for the remarkable antidepressant effects of this herb. Two of these compounds - brahmoside and brahminoside - have sedative effects, whilst research shows that Gotu Kola reduces anxiety by around 50% in human studies. Studies have also shown Gotu Kola to reduce the "startle response" caused by sudden noises, allowing you to stay asleep longer.


Hops have been used to support deep and restful sleep, support a healthy response to stress, and help promote relaxation. Hops also works to enhance GABA levels in the brain. Research also indicates that the sedative effects of hops may come from its ability to lower body temperature. Lowering body temperature helps to bring about drowsiness and is an important part of the body’s sleep process. For menopausal women hops help to naturally regulate hormones, ease hot flashes, and calm nerves. Because of its phytoestrogens hops should not be taken by pregnant women or young children.

Disclaimer: ^These statements have not been evaluated by the FDA. This product is not intended to diagnose, cure, treat or prevent any disease. Please consult with a medical professional before consuming this product if you have any medical condition.

If you are pregnant, or trying to become pregnant, please consult with your doctor before consuming this product. Very little, if any, research has been conducted on the safety of drinking herbal tea during pregnancy.

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