My Natural Sleep Aid

    milk

    “Sleep knits up the raveled sleeve of care.” – William Shakespeare, Macbeth Years ago, when I was a Transcendental Meditation teacher, the movement introduced the ancient Ayurvedic way of promoting good health to its members. I particularly loved having warm oil drizzled on my forehead before or after a massage but I haven’t had that in years. There is one practice that I have kept up with. It’s a spicey sweet warm milk beverage that I drink at bedtime and it helps me sleep. Warm milk sweetened with honey (leche caliente con miel) has been touted for a long time as a way to help people sleep better. The problem for me is that milk makes me phlegm-y so I usually stay away from it. Fortunately, there are many alternatives to cow’s milk these days. There are nut “milks” and, of course, goat’s milk. I like making my beverage with soy milk the way ayurvedic practitioners make it. This recipe features nutmeg to relax you and ashwagandha to support your immune system.

    Asthma-friendly sports. Swimming is the most asthma-friendly sport of all, but cycling, canoeing, fishing, sailing and walking are also good, according to the experts. Asthma need not hinder peak performance in sport. 1% of the US Olympic team were asthmatics – and between them they won 41 medals.

    This recipe makes one cup and everything is “to taste”. If you think any of the amounts might be too much for you simply put in a little to start, taste and add more until you get the flavor you like. Also, none of the ingredients are mandatory. If you can’t find ashawaganda or don’t like one of the spices go ahead and leave it out.

    Ingredients



    • 1 cup whole cow or goat’s milk or unsweetened nut milk (such as hemp, almond, or cashew) or soy milk
    • ½ teaspoon ground cinnamon
    • ½ teaspoon ground turmeric
    • ¼ teaspoon ground ashwagandha
    • 2 pinches of ground cardamom
    • Pinch of ground ginger
    • Pinch of ground nutmeg
    • A little bit of freshly ground black pepper
    • 1 teaspoon ghee (coconut oil works well, too)
    • 1 teaspoon raw honey

    Your dirtiest foot forward. If your ankles, knees, and hips ache from running on pavement, head for the dirt. Soft trails or graded roads are a lot easier on your joints than the hard stuff. Also, dirt surfaces tend to be uneven, forcing you to slow down a bit and focus on where to put your feet – great for agility and concentration.

    Add everything except honey to a saucepan and heat it to just below a simmer over low heat. Whisk to incorporate any clumps. Add ghee or coconut oil and continue to warm until it’s melted. Don’t let it boil. Remove from heat and stir in the honey, off heat (cooking honey destroys its healing properties). Pour into a mug and drink warm. Sweet dreams!

    Renée Benoit is a writer, artist, ranch caretaker and dedicated do-it-yourselfer who currently lives in a 26-foot travel trailer with her husband, a cat, and two dogs while they travel the Western United States in search of beautiful, peaceful vistas and hijinks and shenanigans. Connect with Renée atRL Benoit, andread all of her MOTHER EARTH NEWS posts

    Save steamy scenes for the bedroom. Showering or bathing in water that’s too hot will dry out your skin and cause it to age prematurely. Warm water is much better. Apply moisturiser while your skin is still damp – it’ll be absorbed more easily. Adding a little olive oil to your bath with help keep your skin moisturised too.


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