Let us set a very common scene for you quickly. You prepare your bedroom for sleepy time, turning on the fan, fluffing your pillow, and making sure everything else is just right. After you lie down and turn off the lights, you realize that you are alone with your own thoughts. Perhaps you spiral out of control about diseases that you don’t have, financial hardships, family members, and other stupid things that you don’t need to think about when going to bed. 

When you are in this situation, it feels like you cannot turn off your brain. Before you know it, you look at your phone and it is three in the morning. You have to wake up in a few hours to start the day, and that only propels your anxiety to a whole other level. The next thing you know, the sun is peaking through your curtains and it is time for you to greet the day, as much as you don’t want to. 

The goal is to get peaceful and restful sleep every night so that you feel refreshed when you wake up. What is the mind doing at night and how can you shut it down?

The Science Of Sleep

To give you a quick overview, you must know about two thought networks. The first is the central executive network (CEN) and the second is the default mode network (DMN). The former runs when you focus your attention on something, making it purposeful and task-oriented. The latter runs whenever the CEN is off and it is the general mental chatter that you hear all day long. DMN is essentially your stream of consciousness. 

The bad news is that the DMN is negatively biased, so it loves to point out the worst qualities you have. It brings up all of your most painful or embarrassing memories. Sleep experts note that one of the most critical stages of falling asleep is uncoupling the DMN. That basically means that you have to get areas of the brain to stop talking to each other. The CEN is tired at night, so it becomes more difficult to get the DMN to turn off because your ability to focus decreases. 

If you are uptight and stressed, the DMN may also not want to turn off. Researchers at Brown University watched people fall asleep in a brain scanner to better understand why people have a hard time going to sleep at hotels. They observed that the left hemisphere of the DMN remained more active than the rest of the brain during the first night. It woke up other areas of the brain when something unexpected happened, such as a hotel door closing or a voice in the hall. The more alert the DMN was to the outside world during the study, the longer it took for people to fall asleep. It was the DMN that kept them awake and alert when they really wanted to be asleep.

How To Train Your DMN For Better Sleep

Now that you have a better understanding of how the brain keeps you up at night, you can learn ways to override the DMN. The following techniques will help you fall asleep. Experiment with them and see which one works best for you. 

Read Something Uninteresting

If your DMN will not be quiet, find something neutral, boring, or uninteresting to read or listen to. Some people suggest watching something boring, but it’s best to limit blue light exposure before bed. Reading is great, but it is a big leap to go from an anxiety spell to a book. In that instance, an audiobook or podcast might be a better option. Perhaps an astronomer talking about Venus’ relationship to a black hole might soothe you and help you drift off to sleep. 

Force Your Mind To Remember Something

One of the scariest parts about going to sleep is the actual going-to-sleep part. The reason for that is because so many people struggle with sleep. That is true whether you are beginning to go to bed or trying to fall back asleep after waking up in the middle of the night. When you actively ask the brain to do something, you prevent the DMN from the chaos it causes. Try to remember something that you read or listened to from the previous tip. You can also try to remember the plot of a movie or book that you read/watched recently. Give yourself a cognitive task while falling asleep and the DMN won’t steal the show!

Breathe

It is very easy to feel stressed out when the DMN gets caught up in its worries and insecurities. You may feel your breathing become shallow and your muscles can clench. If the DMN is firing on all cylinders, you may clench your jaw and experience nightmares. To help calm the DMN, try soothing the body with some deep breaths. You can also engage in breathing techniques that promote more restful sleep. 

Take A Hot Bath

As a quick note, do not take a hot bath right before you are about to go to sleep. Hop in the bath to soak about two hours before bedtime. Research shows that a hot bath or shower at night can help people fall asleep almost as fast as people who take Ambien. Why does a hot bath or shower help the body shut down? In the hours leading up to bedtime, the body temperature naturally drops. A hot bath or shower simulates this process, helping to improve sleep duration and quality.

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This is potentially the quickest and easiest jam you’re ever going to make. You don’t have to simmer fruit and sugar for a while until it thickens into a sugary, jammy spread. You also don’t need added sugars or pectin to yield the consistency that is common in most jams. Another reason you don’t need pectin is because dried fruit only contains 22% water, so there is no need for a thickener. This raw apricot jam has incredible depth of flavor and made entirely from dried fruit, a touch of maple syrup, and a pinch of sea salt.

Since dried fruit contains less water than fresh fruit, you want to rehydrate it prior to making the jam. By rehydrating the dried fruit, you make it softer and easier to blend. Just soak in a bowl of warm water for a few hours and be sure to discard the soaking water. The reason we decided to use dried apricots is because they, much like figs, cherries, and plums, are juicier dried fruits. Just make sure that you purchase dried apricots that are free of sulfites, added sugars, and preservatives. Those dried apricots tend to be brown in color, so your jam may not be the most picturesque orange hue you’re dreaming of, but it is chemical-free and healthier.

Just like fresh fruit jam, dried fruit jam is very versatile. Use it instead of jelly on a classic PB&J sandwich, spread it on crepes, or use it as a topping for your yogurt bowl. It should be noted that all of those suggestions are acceptable to enjoy if you are not cleansing. Should you want to enjoy this while cleansing, you can use it as a topping for banana or cashew pudding, chia pudding, or on raw vegan ice cream.

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If you start to feel a stuffy nose, you likely know what lies ahead. Before long, you feel a lot of sinus pressure and you cannot drain them properly. Perhaps you feel a headache from either the intense nose blowing or general congestion. You most likely have a sinus infection, or one has begun to brew. 

What Is A Sinus Infection?

A sinus infection, or sinusitis, is the inflammation of tissues in the sinuses. Your sinuses are the spaces in your forehead, cheeks, and nose typically filled with air. A sinus infection can cause facial pain, stuffy or runny nose, and occasional fever. More often than not, you can attribute a sinus infection to the common cold, but other viruses, fungi, bacteria, and allergies can cause sinusitis. 

If you experience long-term sinus infections, then you may have forgotten what it’s like to breathe properly. Is one nostril always clogged? There is no need to live with blocked sinuses, especially when there are many natural remedies that can relieve sinus pressure. 

Is It Sinusitis, COVID-19, A Cold, Or An Allergy?

Colds, allergies, sinus infections, and COVID-19 have very similar symptoms. The common cold typically builds, peaks, and then slowly disappears. It can last anywhere from a couple days to a couple weeks. Nasal allergies cause itchy eyes and nose, sneezing, congestion, runny nose, and postnasal drip. Allergies don’t tend to cause the same facial pain the sinus infections do. Additionally, COVID-19 tends to cause symptoms like shortness of breath and fever. 

If you want to avoid over-the-counter (OTC) drugs and experiment with natural remedies to help promote healthy sinuses, experiment with essential oils. The following remedies can help with nasal decongestion. 

Steam Inhalation 

This blend works to promote drainage and helps clear out the sinuses. In order to do this, you’ll need to follow the recipe below. 

Ingredients:

• 3 drops rosemary essential oil
• 3 drops peppermint essential oil
• 2 drops eucalyptus essential oil
• A blow of hot, steaming water

Instructions:

• Five to 10 minutes before you engage in this natural remedy, clear your nasal passages by blowing your nose. You can use a xylitol-based sinus spray to enhance the clearing if you want. 
• Add your essential oils to a large, non-reactive bowl filled with boiling water. 
• Grab a large towel, cover your head with it, and lean over the bowl, allowing the towel to create a tent over the bowl.
  Keep your eyes closed and inhale the steam vapors for five to 10 minutes. Repeat several times per day. 

The Cajeput Bath

Cajeput essential oil is distilled from the branches and leaves of the cajeput tree. This is a subtype of melaleuca, which is indigenous to tropical regions of Southeast Asia and Australia. It is a strong, antiseptic oil that can directly combat sinusitis, especially when inhaled via steam vapors.

Ingredients:

• 6 drops cajeput essential oil
• 1 tbsp jojoba oil

Instructions:

• Add the cajeput essential oil and jojoba oil to a small glass bowl and stir to combine. 
• Draw a warm bath and add the oil mixture to the running water. The water doesn’t have to be very hot. 
• Soak in the bath for 15 minutes and repeat this treatment once per day until symptoms subside. 

Warm Compress

For this remedy, you essentially soak a cloth in warm water that contains various essential oils. You then drape that soaked cloth over the nose and sinus area for as long as you desire. This should help clear the nasal passages. 

Ingredients: 

• 1 drop of each eucalyptus, peppermint, pine, tea tree, and lavender essential oils
• 1 cup warm water
• 1 clean piece of cloth

Instructions:

• Pour one cup of warm water in a non-reactive bowl and stir in the essential oils. 
• Soak your cloth in the bowl of infused water. Wring out enough water so the cloth doesn’t drip. 
• Place the cloth over your nose and sinus area for as long as you want. Repeat often, but be careful to not allow the mixture to drip into your eyes. 

Diffusing Blend

If you are not the type of person to hover your face over a steamy bowl of sinus-cleansing vapors, a sinus relief blend in a diffuser may be more your speed. 

Ingredients:

• 5 drops tea tree oil
• 5 drops eucalyptus essential oil
• 3 drops thyme essential oil

Instructions:

• Add the essential oils to a diffuser with some water and turn on the diffuser. Make sure that your diffuser can diffuse essential oils before you add them. 
• If you don’t like that blend, you can use the same measurements for marjoram, lavender, and myrtle essential oils, respectively.

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As you prepare to soak up the sun during the upcoming summer season, make sure that you protect your skin from the sun’s rays. You’ve likely seen more sunscreen sprays and lotions available with summer on the horizon. Maybe you looked at a few, but didn’t think it was close enough to summer to splurge on sunscreen. Did you know that traditional sunscreen may pose a threat to your skin and the environment? Natural sunscreen is not only effective, but also great for your skin and environmentally friendly. 

Natural sunscreens use mineral-based ingredients like titanium oxide or zinc oxide to block the sun’s rays. These types of sunscreens contain ingredients that are gentler on the skin. They also provide more moisture without irritating the skin, which means you are less likely to experience a reaction. Chemical-based ingredients, on the other hand, absorb UV rays instead of blocking them. These ingredients have been known to cause skin allergies or irritation in young and sensitive skin. 

Natural sunscreen also provides broad spectrum protection against UVA and UVB rays. That means that they have higher sun protection factor (SPF), so you can soak up the sun for longer without needing to reapply every hour. You still have to reapply natural sunscreen for optimum skin safety, though. Let’s take a closer look at some of this recipe’s ingredients below.

Zinc Oxide

This is the mineral of choice when it comes to blocking UVA and UVB sun rays. One study found zinc oxide to be effective against a broad range of solar spectrum in experimental models and outdoor settings. It is the only active ingredient in sunscreen that is approved by the Food and Drug Administration (FDA) for infants under six months. Most commercial sunscreens that don’t leave a white residue use nano-sized zinc oxide. Unfortunately, one study found that nano-sized zinc oxide absorbs easily into the skin and can cause unknown problems. Nanoparticles of both zinc oxide and titanium dioxide may cause potential photocarcinogenecity, cytotoxicity, and genotoxicity. 

Carrier Oils

Not only do carrier oils work to condition the skin and help improve moisture content, but some of them also provide SPF qualities. Great choices include coconut oil, carrot seed oil, mango and cocoa butters, and avocado oil. The SPF value of avocado oil, coconut oil, and olive oil sit around 8, while almond oil sits around 5. Most nonvolatile oils sit between an SPF value of 2 and 8. That means that olive oil and coconut oil have the best SPF values, which is helpful when it comes to selecting carrier oils in the formulation of sunscreens. For this recipe, you will only need coconut oil and shea butter, both of which offer sufficient SPF value.

Natural Sunscreen Recipe

Ingredients:

• 1/4 cup coconut oil
• 1/4 cup shea butter
• 2 tablespoons beeswax pastilles 
• 2 tablespoons of zinc oxide powder (non nano!)
• 1 tsp cocoa powder (this will vary according to skin tone, but test on your skin at time of blending to adjust if necessary)

Instructions:

• Place a small saucepan filled with a few inches of water over medium low heat. 
• Add the coconut oil, shea butter, and beeswax pastilles to a heat-safe glass jar and place it in the saucepan on the stove. Leave the jar in the saucepan, stirring occasionally until completely melted. 
• Remove the saucepan from the stove and add the zinc oxide powder and cocoa powder to the jar. Stir to combine, ensuring that there are no powder lumps (30 seconds of stirring should suffice).
• Pour the sunscreen mixture into a glass storage container and allow it to cool at room temperature. Cover when cooled. 
• The sunscreen will maintain firmness as long as you keep it out of direct sunlight and not outside in temperatures that exceed 90º Fahrenheit.

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If there is anything better than a soothing, warm bath, it is an upgraded bath infused with intention and a ritualistic touch. We are, of course, referring to spiritual baths, and this article details how to draw one for yourself and how they benefit you. Plus, we provide five recipes to get you started on the right foot.

What Is A Spiritual Bath?

A spiritual bath, or ritual bath as some people call it, is the idea of coupling a hot bath with intention. By submerging the body into the water and your intent, you can get more out of your relaxing experience. This practice dates back to the days of Ancient Egypt, Greece, Israel, and India. Even modern-day baptisms use this practice that has taken place throughout human history.

The great thing about spiritual baths is that you can do them on your own. It doesn’t have to be a large demonstration; on the contrary, it can be a beautiful, solitary experience. In addition to the ingredients you add to the water, you can incorporate soul-nourishing or spiritual tools that you enjoy. Do your best to avoid any chemical products, including shampoo, conditioner, shower gels, or bubbly soaps. Instead, opt for Epsom salt, essential oils, herbs, and other natural ingredients. A saltwater soak is also a powerful way to cleanse the body’s energy.

The Purpose Of Spiritual Baths

A spiritual bath is a bath that refreshes the body and soul. It is easy to look at it like this: you feel one way before a bath and another way once you step out of it. That “cleansed” feeling goes beyond the feeling of a clean body. You often feel renewed and relaxed after a bath, so incorporating intention and a spiritual element can enhance the total experience.

What is the “purpose” of a spiritual bath, then? If anything, your intention determines the bath’s purpose. Generally speaking, the purpose is to allow yourself the time and space to be mindful and present in your body. During your bath, you can allow the internal and energetic healing that comes from that space to work with you. Cleansing is healing and inspiring, which is potentially why spiritual baths can have a grounding effect. 

How To Create A Spiritual Bath

Anybody can add ingredients to a bath and soak in it for a given amount of time. To create the perfect spiritual bath, we suggest you use the following instructions:

• Declutter your space and clean the bathtub before you draw the bath. The energy of the tub should be pure and fresh. 
• Fill the tub with water at your desired temperature. You can bring candles into the bathroom and light them around the tub. 
• Add two handfuls of bath salts, either Epsom or Himalayan. You can also use homemade bath salt infusions. 
• If you want essential oils, drop a few drops into the bath, but make sure you don’t add them freely. Too many drops can irritate the skin.
• While you soak in the bath, aim to gather your thoughts and think positively. You can recite a mantra or intention, or repeat positive affirmations in a meditative state. A gratitude practice is also excellent during a spiritual bath. 

5 Spiritual Bath Teas

Spiritual bath teas involve ingredients that complete your intentions and affirmations. Each combination gives a different spiritual cleanse, making each bath unique. Here are some combinations to enhance your baths. 

Beauty Cleanse

Ground oats work to soothe skin, providing relief from irritation and inflammation. Their saponins can also absorb dirt and oil, which helps clean your pores. Add one or two cups of ground oats to your bath with optional orange essential oil. Massage the oats into your skin to rid yourself of dirt and negative energy. During this bath, use the affirmation, “I am beautiful in mind, body, and spirit.”

Abundance Bath

Smudge your tub with white sage and add some bay leaves, chamomile, and about one cup of Himalayan salt to the tub. Bring your citrine and place it on your tub, visualizing the things you want to attract more of into your life. During this bath, consider the affirmation, “I am a magnet for everything I desire.”

The Full Moon Bath

Wind down for the evening and make this bath the focal point of your night. Grab a pen and paper and write out a list of things you want to let go of, from beliefs to build-up stress. Take that list, rip it up, and throw it in the trash. Pour in a few drops of lavender essential oil and eucalyptus essential oil and about a cup or so of Epsom salt. Place your favorite crystals around the tub to purify the energy. You don’t need an affirmation for this bath because the goal of it should be to release everything and begin anew. 

New Moon Cleanse

Grab your Epsom salt, lavender essential oil, and maqui berry powder for this cleansing bath. Stir the ingredients and your bathwater will turn a dark blue hue. Place your amethyst and clear quartz crystals around the tub, along with a few of your favorite candles. Enter the bath setting new intentions for the coming week. Repeat the affirmation, “I have the power to create my reality.”

Lavender Love Cleanse

This bath helps you harness self-love and energy to reinvigorate yourself. Use rose petals, lavender essential oil, and about one cup of Epsom salt for this bath. Bring rose quartz crystals and place them around the tub. During this bath, you can use the affirmation, “I love myself unconditionally.”

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If you frequent the grocery store, you have probably noticed and increase in the amount of vegan food products. People who are lactose intolerant, or those who prefer dairy-free food options, greatly appreciate the increase in vegan food substitutes. That said, many of these products contain a lot of processed ingredients and excess sodium. Unfortunately, that is not great news for your health, which is why we always encourage people to make their own homemade versions, for example, this vegan cream cheese.

Cashew cream cheese is the perfect spread for bread, crackers, bagels, and more. It also makes for a great dip and you can incorporate it into all sorts of no-bake appetizers or desserts, such as cheesecake or cream cheese truffles. Not only is this cream cheese dairy-free, but it is also gluten-free, grain-free, paleo, and easy to prepare. You only need a blender and three simple ingredients: cashews, coconut oil, and lemon juice. Sea salt, nutritional yeast, and onion powder are listed as optional ingredients on the ingredient list. You can easily flavor your cream cheese with one, two, or all of those ingredients!

This recipe requires you to soak the cashews in boiling water for about 15 to 20 minutes. This helps to soften the cashews, allowing them to blend smoothly. Let’s face it: nobody wants a grainy or nutty cream cheese. Soaking the cashews helps make this spread the creamiest vegan cream cheese ever! Although you can use a high-speed blender, a food processor will yield a creamier consistency. Let us know how you like it in the comments below.

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We always like to say that people who do not like salads just haven’t found the right dressing yet. A great dressing is something that you can enjoy on salads, bowls, tacos, entrees, or even as a dip. You love it so much that you want to drench everything in it! That’s how we feel about this garlic sunflower seed dressing, which is 100% raw vegan and gluten-free. It looks like ranch, but tastes way better and offers more nutrients.

If you have a nut allergy, sunflower seeds can be great alternatives to cashews, which you commonly see in raw vegan creations. That is especially true when making raw cheeses, dressings, sauces, and more. Not only are sunflower seeds fairly inexpensive, but they also exhibit an impressive nutritional profile. In fact, sunflower seeds are high in protein, healthy fats, and antioxidants, which work to protect your cells from damaging free radicals. Sunflower seeds also contain magnesium, potassium, fiber, and oleic and linoleic acids. Some studies even found that they may aid in efforts to lower blood pressure and serum cholesterol levels!

The reason that you soak sunflower seeds prior to blending them is to yield a smoother consistency. Soaked sunflower seeds blend more easily, which is great if you don’t have the most high-speed blender. You can also make this dressing in the food processor if you prefer that method, or you simply don’t trust your blender. We hope you enjoy this dressing as much as we do!

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Hard calluses on your feet can be quite uncomfortable. If they bother you, what can you do to get rid of them? These thick layers of skin form because the skin aims to protect itself from friction or pressure. Calluses typically look like raised, hard bumps of skin that are flaky, dry, or even waxy. 

If you play instruments, you can easily develop calluses on your fingertips. You can develop calluses on your hands if you do a lot of manual labor or if you lift weights. Calluses on your feet, especially your heels, result from wearing tight shoes, avoiding socks, or walking barefoot. The hardened skin actually protects that area from further damage, friction, or pressure, according to foot and ankle surgeons. 

You may go your entire life without experiencing a painful callus. In fact, you should ignore them if they don’t bother you. If they start to hurt, or you simply don’t like how they make your feet look, the following tips can help you remove them. 

File Away With A Pumice Stone

The rough, abrasive texture of a pumice stone can help shave away hardened skin. Most people agree that it is the most effective at-home callus remover. There are electric callus removers that essentially shave off dead skin, but a pumice stone is incredibly effective. Continue reading for a guide on how to use a pumice stone:

• Soak the affected area in warm water for about 10 minutes to help soften the skin. This step will make the callus removal process much easier. 
• Using gentle, circular or sideways motions, rub the pumice stone on the callus until you remove the dead skin. Stop as soon as you reach a layer of skin that is soft and healthy. If you continue to file, you may end up irritating healthy skin.
• After filing away your callus, make sure to rinse and dry the area before applying a gentle moisturizer. This step will help keep your skin soft and supple. 

Use An Over-the-Counter Moisturizer Or Callus Dissolver

If you prefer a gentler approach to filing with a pumice stone, use daily moisturizers to help soften callused skin. This may take a lot longer, but applying a daily moisturizer with smoothing ingredients like salicylic acid, ammonium lactate, or urea can help remove a callus over time. Urea creams can be great because they usually contain exfoliating ingredients, in addition to other moisturizing ingredients that soften irritated skin. 

Should You See A Podiatrist?

A podiatrist, foot doctor, can use a scalpel or surgical blade to trim away the callus if you have difficulty removing the skin at home. This usually is not necessary, but this will depend on the severity and thickness of your callus. Have a podiatrist tend to your calluses if you have diabetes or another condition that causes poor blood flow. A minor cut can become infected very quickly! A doctor can remove the callus without damaging healthy skin, which ultimately helps you avoid other complications. If you notice that your callus is red, inflamed, or pus-filled, see a podiatrist immediately because your callus may be infected. 

If you want to prevent calluses on your feet, there are things you can do once you remove your callus. You can wear a protective covering if you have a spot on your foot that is prone to friction. Felt pads, non-medicated corn pads, or even bandages can protect the area. Keep your toenails trimmed because long nails can push your toes up against your shoe, creating a potential callus over time. Lastly, wear comfortable shoes with socks, and consider getting shoes with a wide toe box so you can comfortably wiggle your toes. You may need custom orthotics from your podiatrist if shoes are an issue in general.

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The Centers for Disease Control and Prevention (CDC) estimates that there are up to one million cases of shingles in the United States every year. About one in three people in the United States will develop shingles at some point in their lifetime. Shingles refers to the reactivation of the dormant herpes varicella zoster virus (chickenpox) after childhood. Various illnesses, aging, trauma, and stress can all activate the virus. 

If you had chickenpox as a child, the shingles virus remains dormant in the body. It can reactivate later in life in the form of the shingles rash, which can occur on any part of the body, but it typically affects small sections. When the virus begins, you may notice pain and itching in the skin before the signature rash appears one or two days later. Typically, small, water-filled blisters accompany the rash. Those blisters eventually rupture, scar, and fade over a few weeks. That process, however, can be very uncomfortable and painful. Other potential symptoms of shingles can include:

• Fever
• Headache
• Abdominal pain
• Chills

If you think you have shingles, it’s best to see a healthcare provider as soon as possible, especially if it’s on your face or near the eyes. While there isn’t a cure for shingles, doctors often prescribe antiviral medication to help accelerate recovery and reduce the duration of symptoms. Although an antiviral treatment is very effective, the following home remedies may be able to reduce pain and discomfort. 

Oatmeal Or Baking Soda Baths

The best way to help reduce the pain and severity of shingles is to care for your skin safely as it heals. Soaking in an oatmeal or baking soda bath can soothe the skin if you have a shingles rash. These popular home remedies can help relieve itching, according to doctors. Look for colloidal (or ground) oatmeal or baking soda and add either of those ingredients to cool bath water. Both ingredients work to calm itching and are gentle on the skin. Grinding oat grain into a fine powder makes up colloidal oatmeal, which soothes the skin because it contains beneficial proteins, fats, minerals, and other nutrients. 

Cold Compresses

Applying a cool cloth or compress against the site of the rash may relieve itchiness and reduce inflammation. Lightly soak a natural cotton cloth or towel in cool water and wring it out before you put it on the sore area. Repeat this process as necessary. One thing to remember is that you do not want to expose the skin to extreme temperatures. Avoid the use of ice baths or very hot water. Hot water can increase blood flow and slow down the healing of sores, whereas ice increases skin sensitivity.

Calamine Lotion

Calamine lotion is an over-the-counter, topical, pink lotion that is commonly used to treat mild itchiness, pain, and discomfort. This is a very important note: do not apply calamine lotion to active blisters. The reason for this is because you do not want to cause infection. Only apply calamine lotion once the skin forms scabs over the blisters. That may help soothe the discomfort you feel and reduce the urge to itch your skin, according to dermatologists. 

Modify Your Diet

A healthy diet is integral for helping the body’s systems and organs function optimally. It is best to include a variety of fruits, vegetables, nuts, seeds, legumes, and whole grains in your diet to vary your nutritional intake. People with shingles should aim to eat more orange, red, and green foods because they contain carotenoids. This group of antioxidants includes zeaxanthin, lutein, lycopene, and provitamin A, all of which work to enhance immune function. Try to eat more carrots, squash, pumpkin, watermelon, red bell pepper, grapefruit, tomatoes, kale, parsley, spinach, melon, lettuce, and other leafy greens. 

Vaseline

Covering the rash with a thin layer of Vaseline and then a large cotton bandage protects the skin from clothing and other irritants. Speaking of clothing, stick to loose, cotton clothes, especially when you’re on the mend, as that material eases the discomfort. By protecting your rash with Vaseline and a cotton bandage, you help keep others safe. Shingles is very contagious only while rash blisters appear. When using Vaseline, try to use a plain, unscented variety to avoid irritation.

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How many times have you found yourself laying in bed unable to fall asleep? Even if you’re tired, it’s as though your engine doesn’t want to shut off. You toss and turn your way through a night of minimal or poor sleep and wake up poorly rested. That leaves you searching the web for sleep solutions. While there is no one-size-fits all recommendation for better sleep, there are different strategies that can help you get the rest you need. 

People from around the world have developed unique sleep hacks that help them get a good night’s sleep. Some strategies in this article are backed by science, while others stem from anecdotal reports. If you want to have an easier time falling asleep and uninterrupted nights of sleep, read on to learn about sleep tips from South America, Finland, and beyond.

Jujube Fruit

In Traditional Chinese Medicine (TCM),the jujube fruit is frequently used to help calm the mind and emotions. TCM practitioners use this fruit to encourage more restful sleep, in addition to a relaxed mood. Studies show that jujube fruit contains saponins and flavonoids, two chemical compounds that suppress feelings of stress while simultaneously promoting relaxation. Flavonoids and saponins work to lengthen sleep time, and studies show that flavonoids, in particular, boost the time spent in slow wave sleep (SWS). This state of sleep is the most restorative part of sleep, and it’s associated with better memory and learning. 

Hot Foot Soak

Allowing your feet to soak in hot water before bedtime is a popular relaxation technique in TCM. Not only does it help you wind down and soothe tired feet, but it also helps promote more restful sleep. Get a simple plastic bin or use a bathtub. Fill with enough hot water to go up to your ankles. You can add Epsom salt, fruit peels, flower petals, or essential oils to the water if you want. The warmth from the water helps to reduce the amount of vital energy in the mind, according to TCM. It is thought that the warmth draws the qi, energy, away from your head, signaling the brain that it’s time to relax and prepare for sleep.

Sauna Steam

This is a traditional Nordic tradition from Finland, and it involves enjoying a sauna in the evening. Sauna therapy is a regular practice for many people, especially for muscle relaxation and detoxing. The elevation in body temperature actually makes you sleepy, which is beneficial for a good night’s sleep. According to a 2018 review, saunas offer support for people with congestive heart failure, depression or anxiety, rheumatoid arthritis, and COPD. A 2019 survey found that 83.5% of participants reported sleep benefits for one to two nights after sauna therapy. Just make sure to drink plenty of water post schwitz because a sauna is dehydrating. 

Chamomile Tea

Chamomile tea is widely used for its calming properties. The chamomile flower contains apigenin, a chemical compound that binds to receptors in the brain, whereby it triggers sleepiness and relaxation. According to health experts, that ability makes it an excellent choice for people who suffer from insomnia or other sleep disorders. A 2017 study found that chamomile extract had sedative properties in hospitalized older adults. The extract was able to increase sleep quality and quantity. 

The Hammock Habit

Have you ever enjoyed a sway in the hammock while on vacation? There’s something very soothing about it and the gentle swaying can lull you to sleep. For the natives of South and Central America, swaying in a hammock is a common bedtime routine. A 2011 study found that the rocking motion of hammocks may promote deeper sleep in adults. More modern studies on hammocks and sleep are related to infants, as the rocking motion helps them sleep more soundly. Research noted that a nap in a swaying bed shortens the time it takes to fall asleep. It also lengthens the second stage of sleep, the one before deep sleep. 

Shikibuton Tradition

A lot of life hacks have come out of Japan, with shikibuton being an important hack for better sleep. The shikibuton is a Japanese futon mattress that is used on the floor. Made from eco-friendly and natural materials like cotton and wool, it has demonstrated an ability to reduce back pain by supporting the spine. There are many shikibuton mattresses available, but make sure to opt for the ones that consist of natural materials.

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