Quick Tips to Improve Sleep


“Sleep is the golden chain that binds health and our body together.” Thomas Dekker, Elizabethan Poet. 

What a beautiful sentiment in expressing just how important sleep is in maintaining health. Sleep, that third part of the day where we repair and rejuvenate from all of the damage we did while being awake and metabolically active.

Beauty sleep is not just for models, we all need it, and decreased sleep is associated with increased aging.  For those that are plagued with insomnia, I feel your struggle as I too have a history of disruptive sleep.

During my search in finding ways to get to sleep easily, I have discovered some very simple and natural ways to concur the dreaded curse of sleeplessness.

One major consideration to take note of is the stimulus. Historically, we would sleep more in the winter and less in the summer, simply because it got dark earlier in the winter. When night falls, and it gets dark outside, be conscious of the fact that you might be staying awake beyond what your body needs.

When you do go to sleep, make sure it is as dark as possible. The main hormone that regulates our sleep is melatonin, which is only converted by the body in the absence of light and complete darkness.

Also, try to establish a soothing pre-sleep routine, and ease the transition from being awake to going to sleep. Studies have shown that the rise and fall of body temperature can promote drowsiness; try to take a night-time bath or shower before bed. Be sure to plan a relaxing routine in the last 30-60 minutes before going to bed. You could try meditating for 15 minutes followed by drinking a cup of chamomile tea, while reading.

Any strenuous or stressful activities before bed should be avoided, such as discussing emotional issues, as this can cause the body to secrete the stress hormone cortisol, which is associated with heightened alertness.

You should also be conscious about what you eat and drink. Your daytime eating habits play a vital role in how well you sleep, particularly in the hours closer to your bedtime. Try to limit your caffeine intake; it’s no surprise that caffeine can keep you awake, but did you know that can impact your sleep ten to twelve hours after drinking it?

Also, try to be careful of consuming heavy, rich foods within the two hours before bed. If you do need a bedtime snack try half a turkey sandwich, a small bowl of whole-grain, low-sugar cereal, granola with milk or yoghurt or a banana.

Try giving some of these tips a go and give them a chance to have an impact. For most, achieving good restful sleep should improve through consistency.  If you have any other tips to improving sleep, I’d love to hear them! Feel free to share them in the comments below.


Let Thy Food Be Thy Medicine


The Raw Foodism Revolution has been trending for quite some time now. It is the dietary practice of eating more real foods in their natural state.

There are many variations to raw food diets, and depending on the exact type you choose to follow you can include more than just consuming fresh produce. Aside from raw fruits and vegetables, you might also choose to consume  eggs and raw dairy products, fish, fermented fruits, nuts, seeds, sprouted grains and even some meat.

The commonality in all variations of raw food diets is the avoidance of packaged and process foods, which can be quite tricky. If you are considering making the transition from your current diet to one with more raw foods; I suggest that you take small steps. There’s no need for you to change your diet entirely overnight, particularly if you intend to have a long lasting relationship with raw foods. It will be much easier for you to main a healthier way of eating when you make the transition slowly.

So what are the benefits of a raw food diet? Well, contrary to popular belief, raw foods actually digest more easily than cooked foods;  the less a food sits in our digestive track, the greater  chance we can avoid it fermenting can causing problems. Food that is left fermenting in your stomach can accumulate gas, inflammation, and toxic waste.

Also, cooking nutrient rich foods can weaken their valuable enzymes and destroy some antioxidants and vitamins. Some experts suggest that heating food over 112 degrees Fahrenheit kills vital enzymes in nutrient rich foods.

Raw foods also help alkalize the body and reduce acidity. When acidity rises diseases can develop more easily. Cooked foods can create more acidity, however, raw foods neutralise the acid.

Following a raw food diet and eating more real foods in their natural state will also help curb your cravings, as you will be consuming more fibre and nutrients which will help you feel fuller for longer.

To eat more raw foods in a balanced way, you should plan to fill half your plate with fresh veggies and fruits; along with lightly cooked food that has been heated at temperatures less than 100 degrees. You should also try to replace bad fats with healthy fats  and have quality animal products in moderation.

If you have been, or are currently on a raw food diet, I would love to hear how you have benefited from eating more fresh fruits and vegetables. Feel free to share you experience in the  comments below.

Want to be Truly happy? Start Each Day with Meditation


I’m sure many will agree with me when I say the ultimate goal of all goals, is a spiritual goal. We all want peace, we all want harmony, we all want laughter, we all want love, we all just want to be happy.

But what is this thing called happiness? For me, it’s a subjective state of wellbeing, as I’m sure it is for many of you also.

Why do we strive for happiness? Well, for me, it’s because I want to be a healthy in all aspect of Mind, Body, and Soul.

During my journey in trying to obtain my own happiness, I quickly learnt that our subjective experience does, in fact, translate into a biological expression of wellbeing.

It is our mindset that determines our behaviour and  our perception. When we look at a situation we can choose to see a problem, or we can choose to see an opportunity.

If you find that you is someone who usually sees’s a problem in most situations, and you want to change this; well, you can – through meditation.

When people practice meditation, a part of the brain called the pre-frontal cortex is activated. When this part of the brain is activated, neurotransmitters such as serotonin, dopamine, oxytocin, and endorphins synchronically orchestrate a dance between themselves, and thus, you begin to feel happy.

On a deeper level, meditation is really a process of getting to know our own mind. It’s a way of understanding how to work with your mind so that you can get the most out of this power tool.

It’s not about sitting in a blank state, without thinking of anything at all. The true purpose of meditation is actually about is introduce us to the unchanging pure awareness that underlies our whole experience. By regularly practising meditation you will become more familiar with this awareness in every aspect of your life.

We encounter an endless array of seductive messages each day, that portray money and possessions as the key to happiness, but these do not lead us to everlasting happiness.  It is the meditation that plays a vital role in finding inner peace and contentment.

You only need to look around you to see how prevalent anxiety, stress and depression have become. Many of us effortlessly try to accumulate and maintain material wealth and yet are still not happy.

Why is it that many of us don’t put the same  effort to cultivate our inner wealth?  To find true happiness you have to understand that it comes from a deep mental contentment. When you have a deeper inner peace and contentment, you will find that you can go through suffering and still be happy.

Learning meditation is the greatest gift you can give yourself.