3 Habits for a Better Night’s Sleep

A common complaint is not sleeping. Whether that is not sleeping, not sleeping well or not feeling rested upon waking. There are many habits to incorporate daily to help you sleep better. Here are three habits we enjoy.

1.       Enjoy our Lavender Mint Dream tisane.

The three herbs in our Lavender Mint Dream tisane are all known for encouraging relaxation and can help support better sleep. Enjoy a cup in the evening or make a bath “tea” (placing Lavender Mint Dream in a large reusable tea bag in the tub as you run water over it and enjoy the aroma while you soak).

2.       Settle in with a good book and low lighting.

Dimming the lights help your body slow down and get ready for sleep. Reading an actual book rather than an electronic one also helps by removing the glare of the electronic screen. Research has shown that electronics encourage wakefulness at night and can disrupt your body’s production of melatonin.(1) We also like how curling up with a good book just feels good too.

3.       Have a consistent bedtime.

This one can be one of the hardest habits to implement. It is not always possible to have the exact same bedtime each night. Yet our experience is that we feel better keeping a regular bedtime.

(1) https://sleep.org/articles/ways-technology-affects-sleep/

Herb Spotlight: Lemon Balm

This lovely herb is part of our Citrus Joy blend. We love how fragrant it is both in the garden and in our tea. Its botanical name is Melissa officinalis and in addition to Lemon Balm, you may see it called bee balm or balm. It is similar to mint in growing habit- meaning it will take over your garden!

Lemon Balm is considered to be a calming, soothing, tonifying, and adaptogenic herb. While these qualities may make it seem odd to include Lemon Balm in a tea that helps to pick you up during the day, it is also a cerebral stimulant.(1) Often this herb is recommended for people experiencing indigestion(2), headache(3), chronic fatigue(1), anxiety, both hyperthyroid(6) and hypothyroid(1), and difficulties with concentration, memory, or mental focus.(4)

There are many plant compounds in Lemon Balm. One of the more widely known is Vitamin C.5 This vitamin along with rosmarinic acid, essential oils, and other constituents help to support your wellness by bringing support to your immune system. Many of the constituents also relax the muscles in your digestive tract.(1,5)

As clinical research continues on herbs, we will learn more about why a plant is able to enhance our well-being more fully. Until then, know that there are some contraindications to be aware of regarding many herbs. For lemon balm, the most common concerns are for those already taking a sedative medication or thyroid medication. There may be drug-herb interactions and you may want to talk to your healthcare provider first.(2,5,6)

---

1 Herbwisdom. Lemon Balm/melissa. Retrieved on April 17, 2016. Retrieved from: http://www.herbwisdom.com/herb-lemon-balm.html

2 Liversidge, Cassie. Homegrown Tea. St. Martin’s Griffin, New York. 2014. p.44-48

3 Gladstar, Rosemary. Herbal Healing for Women. Simon & Schuster. 1993. p.176-177

4 Bove, Mary ND. Lemon Balm (Melissa officinalis) An Overview of its Versatility, Effectiveness, and Indications. Retrieved on April 17, 2016. Retrieved from http://cdn.naturaldispensary.com/downloads/A_Research_Review_of_Lemon_Balm.pdf

5 Gladstar, Rosemary. Rosemary Gladstar’s Medicinal Herbs A Beginner’s Guide. Storey Publishing. 2012. p.156-158

6 University of Michigan Health System. Lemon Balm. Last reviewed on April 14, 2015. Retrieved from: http://www.uofmhealth.org/health-library/hn-2121004#hn-2121004-uses

Citrus Joy Breakfast Muffins

Have you tried using tea in your recipes? It can turn an OK recipe into something special. For Mother's Day this Sunday, we are making these lovely gluten-free muffins for breakfast. By steeping our Citrus Joy tea in a small amount of water, we get a strong flavor for adding into our recipe.

This is an easy and delicious way to surprise Mom on Sunday or to treat yourself to something out of the ordinary. Be sure to order your own Citrus Joy tea before the weekend sneaks up on you!

Citrus Joy Breakfast Muffins

Makes 12

2 heaping Tablespoons Citrus Joy tea

¼ cup Hot Water

1 Tablespoon ground Flaxseed

3 Tablespoons Water

1 ¼ cups Almond Milk

¼ cup + 2 Tablespoons Unsweetened Applesauce

½ teaspoon pure Vanilla Extract

2 ½ cups Gluten-Free All-Purpose Flour Blend (I have used Bob’s Red Mill’s and King Arthur Flour brands in this recipe successfully)

1/3 cup Coconut or Date Sugar

3 teaspoons Baking Powder

1/3 cup Rolled Oats

½ teaspoon (or less) Himalayan Salt

Directions:

• Preheat oven to 350 degrees

• Steep Citrus Joy tea in 1/4 cup hot water for 10-15 minutes

• Combine flaxseed and water in a small bowl and set aside for 5 minutes

• In a large bowl, combine almond milk, applesauce, and vanilla extract with a whisk

• Add in the flaxseed mixture and the tea (including the tea itself)

• With a wooden spoon, stir in the dry ingredients

• LIghtly grease muffin tin with a small amount of coconut oil

• Divide batter between muffin tins

• Bake for 20 minutes of until a toothpick comes out clean

• Remove from oven and allow to cool for 1-2 minutes

• Remove from tins and place on a paper towel, plate, or wire rack to cool before serving