How is your beauty sleep nowadays? How many hours do you normally sleep?  Subject to individual variations, we women normally should sleep 8-hour a day.

Sleep can help us reduce stress, prevent headaches and migraines, manage weight gain, deal with hormonal imbalance. and menopause.  If we have less stress and enough sleep, we feel happier and look younger, don’t we?

If you are able to reduce your stress level, you will be able to fall asleep faster and sleep more deeply.

Natural Beauty Sleep Remedies and Stress Relief Techniques for Your Sleep Needs

1. Make to-do-list or write a Journal

• Journalling is one of the the best stress management tools and stress relief techniques. You can write in your journal twice a day (morning / evening reflections) or only once-in the evening. Always remember to acknowledge what you are grateful for and what you appreciate yourself for

2. Take a relaxing bath

for trouble falling asleep:

• 2 oz. passionflower leaves and flowers
• 1 oz. valerian root
• 1 oz. violet blossoms

as an insomnia remedy:

• 2 oz. hops flowers
• 1 oz. lavender blossoms
• 1 oz. Siberian-ginseng root

3. Have regular sex

• Numerous studies show that healthy sex life enhances your relationship, relaxes your body, releases ‘happy’ chemicals, helps lose some weight (30 to 50 calories in 30 minutes), and even promotes wellness as well as welcomes sleep.

4. Avoid food and activities that can interfere with sleep.

• It is always important to remember what to avoid for a better sleep. Here are some of super unhealthy foods that can affect sleep:

• Caffeine
• Alcohol
• High-protein foods
• High-fat foods
• Intense physical activities in the evening
• Cell phones

Click to learn about other sleep remedies and insomnia remedies from eBook “DeStress – 101 – The Survival Kit for Busy Women”.

Don’t forget to breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

Reality is the mirror of your thoughts. Choose well what you put in front of the mirror.– Remez Sasson

Are you ready to experience positive changes in your life?  As a first step, focus on your positive thoughts  and learn how to monitor your thoughts. According to the “shift doctors” Dr. Tracy Latz and Dr. Marion Ross, the first step to becoming aware of your thoughts might be through this rainbow journaling exercise. Click to listen to our interview with more ideas, self love meditation, etc.

You can try to express your thoughts and feelings in pictures using different colors. It will help you go from day to day and visually see where you were yesterday, your changes today and where you are going tomorrow.

- Draw the picture that represents all thoughts and feeling you entertain on the given day.

- Use the color codes below or decide what colors mean to you, make notes in your journal and use them accordingly.

Black – Power, sexuality, death, sophistication, formality, elegance, wealth, mystery, fear, unhappiness, depth, style, sadness, remorse, anger, mourning

Blue – Conservatism, security, trust, truth, passivity, peace, tranquility, calm, stability, harmony, unity, confidence, cleanliness, loyalty, depression, immortality, protection

Brown – Nature, durability, comfort, warmth, reliability, comfort, endurance, stability, simplicity, comfort

Gray – Intelligence, security, modesty, modesty, dignity, maturity, solidity, practicality, sadness

Green – Growth, renewal, freshness, tranquility, health, good luck, renewal, youth, vigor, generosity, fertility, jealousy, inxeperience, envy, misfortune,

Orange – Energy, excitement, warmth, activity, balance, warmth, enthusiasm, vibrancy, expansiveness, flamboyancy

Pink – Comfort, gentleness, sweetness, femininity, happiness, confidence

Purple – Creativity, dignity, mystery, inspiration, passion, nobility, spirituality, ceremony, mystery, transformation, wisdom, enlightenment

Red – Power, aggression, sexuality, strength, energy, excitement, passion, desire, strength, power, heat, love, aggression, danger, intensity, celebration, luck

White – Cleanliness, truth, innocence, sterility, purity, sophistication, blankness, cleanliness, peace, humility, precision, youth, birth, goodness,

Yellow – Hope, cheery, optimism, vitality, communication, joy, happiness, imagination, hope, dishonesty, betrayal, jealousy, deceit, illness

When you document the quality of your thoughts and feelings, it will be easier for you to see how you can do better and be aware of today. This rainbow journaling exercise will also help you relax and sleep better, get into better mood and even feel more energized in the morning.

P.S. Click to listen to our discussion with Life Coach Susan Liddy on  How to Be Sexy from the Inside Out -Shift Our Mind.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Expert