1. Relax & Sleep The Natural Way Nychelle White HW499 June 10, 2013

2. Let’s talk! How many of us lead busy and full lives with demands pulling us in various directions? Are you stressed or overwhelmed at times? Are you getting enough rest and sleeping well?

3. Herbs and nutritional supplements can help!  Assist in reducing the effects of stress  Assist in inducing restful sleep  Promoting calmness and relaxation

4. Did you know? According to the American Institute of Stress, there are over 50 signs and symptoms of stress ranging from headaches, body pain, GI distress, anger, anxiety, smoking and drug use and many other issues (AIS, n.d.) Can you think of any signs/symptoms you experience from stress?

5. Are you getting enough rest? Sleep and the immune system are linked, so you need good sleep to have a good immune system (AlDabal & BaHamman, 2011). Lack of quality sleep causes fatigue and impaired cognitive performance-meaning we don’t think clearly (AlDabal & BaHamman, 2011). Long term sleep deprivation may increase the risk of disease and shorten one’s lifespan (AlDabal & BaHamman, 2011).

6. Here’s what we can do! The use of complementary and alternative medicine such as nutritional supplements and herbs have show promising results with promoting restful sleep and relaxation (NCCAM Clinical Digest, 2010). Do you think it can help you?

7. This may help you……  Chamomile -a calming herb used to treat insomnia and anxiety (Skidmore, 2010). Often taken as a tea  Melatonin -a naturally occurring hormone in the body but in supplemental form has been found to induce and maintain sleep (Skidmore, 2010)  Valerian -an herb used to treat anxiety, insomnia and restlessness (Skidmore, 2010).  Lavender -a flowering shrub used as a sedative, anti- anxiety and to relieve insomnia (Skidmore, 2010).

8. What do you think?  Have you heart of any of the supplements listed?  Would you be interested in trying any of the supplements?  Which ones and why?

9. Now you know! Now that you know of some options available in helping with stress, anxiety, and improving sleep quality, please remember to consult a health professional especially if you are taking any medications or have health issues. Natural medicine is great and can sometimes be used with allopathic medicine however, we always want to be safe!

10. References AlDal, L. & BaHamman, A. (2011). Metabolic Endocrine & Immune Consequences of Sleep Deprivation. Open Respiratory Medical Journal. Doi 10.2174/1874306401105050031 American Institute of Stress (n.d.) Stress Effects Retrieved at http://www.stress.org/stress-effects/ NCCAM Clinical Digest (2010)Sleep Disorders & CAM. Retrieved from http://nccam.nih.gov/health/providers/digest/sleepdisorders.htm?nav=gsa Skidmore-Roth, L. (2010) Mosby’s Handbook of Herbs & Natural Supplements 4 th ed. St. Louis; Mosby Elsevier