Wild oat (Avena sativa) is far more than a common breakfast cereal or baking staple. Oats are members of special medicinal herb group called nervines. For more than 150 years, traditional medicine practitioners have used nervines, such as Wild Oat, to quell anxiety, reduce stress, support healthy sleep, enhance cognitive function, and settle digestive stress.

Wild Oat is a slow acting remedy that helps calm the nerves, bring relief to emotional instability, and restore a sense of tranquility. It has been a part of holistic treatment for Chronic Fatigue, Immune Deficiency Syndrome, PMS, panic and anxiety, hyper-reactivity, and for people who are persistently "on edge."

Commonly used in tincture form, Wild Oat extract is a gentle way to support nervous system health and restoration without the drowsiness associated with sedatives. It can also be prepared as an herbal infusion for tea. A holistic practitioner can advise you on the specific amount of tincture or infusion that is ideal for your needs. If someone is gluten sensitive or has celiac disease, Wild Oat must be derived from a gluten-free source.

You walk into a massage therapy office needing relief and balance. You breathe in a spirit-lifting scent and then a remarkable calm washes over you. Most likely you've just experienced one of the amazing benefits of lavender.

This richly scented, deep purple flower is native to the mountainous zones of the Mediterranean, but widely available throughout the U.S., Europe and Australia. Over 2,500 years ago the ancient Egyptians used lavender in rituals, including the mummification process. In ancient Greece and Rome, the flowers and oils were sold at premium prices for use in soaps, perfumes and natural remedies.

Today, lavender essential oil is used in aromatherapy to help balance and soothe mental and emotional stress. While, lavender initially feels "reviving" to the senses, within moments it has a calming and restorative effect. In botanical medicine, lavender is used in treatment for anxiety, insomnia, fatigue, tension headache, and mild depression. For individuals with ADHD or Autism Spectrum Disorders, lavender is safe to use as part of a relaxation routine. It's one of the few essential oils that may be applied directly to the skin undiluted or in combination with other oils for massage and bathing.
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Lavender has a wide range of "floral notes" that can be achieved depending on the intensity of the concentration. It's available as a tincture, infusion, extract and, as noted, an essential oil alone or in combination with other herbs used for relaxation. Dried lavender and its derivatives are used in bath salts, sachets, eye pillows, and potpourris. Lavender, in herb form, may also be used in herbal beverages and teas.

Recognized for its role in bone structure and proper function of nerves and muscles, Magnesium has a multi-faceted role in disease prevention and health promotion. It is necessary for almost every chemical reaction that takes place in the body!

Here are just a few things magnesium can do for you:

• Calm your body by helping blood vessels dilate, which maintains lower blood pressure and makes it easier for the heart to pump blood.
• Improve quality of sleep, a critical defense against stress.
• Help neutralize stomach acid and move stools through the intestine.
• Play a role in lowering blood sugar, a major issue in diabetes management and prevention.
• Help with prevention and treatment of osteoporosis, nerve and back pain.

Food sources of magnesium include leafy vegetables, nuts, legumes, fish, fruits and whole grains. Because food levels of magnesium are affected by the quality of soil in which the food is grown, there have been huge declines in food-based magnesium content over the last few decades. Some people may be magnesium deficient and not realize that their symptoms of illness (e.g., headaches, muscle cramps, constipation) are related to insufficient magnesium.

​There are different types of magnesium (e.g., citrate, glycinate) and various forms (pill, powder, liquid). Some forms may be better suited to different types of health issues. If you are concerned about magnesium deficiency due to dietary habits or physical symptoms, consult with your holistic practitioner to select the right type of magnesium supplement. Some forms of magnesium are poorly absorbed, so won't provide therapeutic benefit, and other forms can cause changes in bowel movements.

Adults and children alike are spending more time awake late at night to study, work, or have fun. All those late nights may be slowly killing us. More than 20 years of research shows us that sleep is vitally important to physical and mental health.

Most of what we know about sleep and health comes from studies of what happens to the mind and body when we don't sleep enough, or at all. In animal and human studies, living without sleep for even a few months resulted in death. Sleeping fewer than 8 hours a night on a regular basis is associated with increased risk for diabetes, heart disease and stroke, depression, colds and flu, and obesity.

While We Are Sleeping…
Sleep affects brain chemistry and has an important role in the functioning of the nervous, immune and endocrine systems. During sleep we develop and reinforce neural pathways involved in memory, learning, and emotion. New research suggests sleep helps flush toxins from the brain.

While we are sleeping, the body manufactures hormones that repair damage caused by stress and the environment in which we work and play. Growth hormone cleanses the liver, builds muscle, breaks down fat, and helps normalize blood sugar. We also produce hormones that help fight infections. If we aren’t getting sufficient sleep, we get sick more often and take longer to recover. Lack of sleep increases inflammation, which has been linked to heart disease and stroke.

Skimping on shut-eye is linked with obesity in adults and children. Lack of sleep interferes with the levels of ghrelin and leptin, metabolic hormones that signal when you’re hungry and when you’re full.

The amount of sleep you need varies based on age, activity level, quality of sleep, and genetics (e.g., some of us really are night owls). Infants typically require 14-15 hours of sleep per 24-hour period; young children about 12 hours; teens about 9 hours, and most adults 7-9 hours. A general rule of thumb for determining your sleep requirement: If you do not wake feeling refreshed, you may not be getting enough sleep.

Tips For A Good Night’s Sleep

1. In the sack for sleep and sex only. Regular sex can improve sleep quality so don’t use your time between the sheets to deal with daily hassles—take that outside of the bedroom (or record in a journal). If you don’t feel sleepy, leave the room and do something relaxing until you feel drowsy. Then, go back to bed.
   
2. Set a sleep schedule. This includes a soothing pre-sleep routine, such as a warm bath, reading or gentle yoga. Go to bed and wake at the same time each day. This trains your body rhythms, making it easier to fall asleep. If you need a nap, get it in before 5:00 PM; limit to 20 minutes.
   
3. Surround yourself with cave-like ambiance. A sleeping space should be quiet, dark, and cool (between 16-22°C). If you do shift-work, use blackout shades or an eye mask. Remove electronic devices, computers and TVs from your room. Research shows that use of digital devices within an hour of bedtime has a negative effect on sleep quality.
4. Let the light in early and exercise regularly. Natural light helps regulates hormones that promote ideal sleep-wake patterns. Open the curtains as early as possible and get outdoors during the day. Also, exercise during the day or early evening makes it easier to fall asleep and increases the amount of deep sleep obtained.
5. Eat a Light, Last Meal of the Day. A light dinner eaten 2-3 hours before sleep is ideal. A full stomach interferes with sleep as the body works at digestion. Steer clear of spicy or fatty foods that can cause heartburn. Avoid products containing caffeine, sugar or nicotine as their effects can last several hours.
   

Are You Sleep Deprived?
You don’t have to pull “all-nighters” to become sleep deprived. A sleep debt of just 1-2 hours a few nights a week can affect your health and performance.To become fully well-rested and regain energy after a sleep debt, get an extra hour of sleep each night for one week.
If you experience any of the following signs of sleep deprivation, talk to your healthcare provider about natural approaches to getting your sleep back on track.

• Daytime drowsiness; fatigue
• Poor memory; difficulty concentrating
• Changes in appetite
• Difficulty dealing with stress
• Irritability
• Muscle tension; impaired vision
• Increase in accidents or clumsiness