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Put nutmeg in your cup of warm milk for a good night of sleep
Published February 18, 2012 | 
We are already aware of the calming benefits of drinking a cup of warm milk at bedtime. Now add a dash of nutmeg to your favorite sleepy time drink!
Nutmeg has a compound called myristicin in it that will provide our brains with the relaxing hormone, serotonin.
At Christmas time, it is worth a try to put a bit of nutmeg on our favorite eggnog drink too!
Sleep well!
Debra
Source: Woman’s World February 27, 2012 Page 3
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8 ways to take the fuel out of your fears to sleep more soundly at night.
Published February 6, 2012 | 
During times in my life when I have struggled with insomnia it is usually because I was afraid of something. I would be feeling fears about my health, my finances, my kids, my job, the world’s affairs, what others thought of me, etc.
I feel like I don’t lose sleep that much anymore because of these fears. I may still think about them but I don’t get “stuck” with them like I used to (especially at bedtime).
Here are a few things that have helped me shrink my fears:
1. Read things at bedtime that inspire me and feed me spiritually.
2. Turn off the day (I rarely bring work home anymore for instance)
3. Limit my media exposure. I still like to know what is going on in the world but I don’t consume it like I used to. There are actually mornings when I don’t read the newspaper (at one time in my life that would have been unheard of).
4. Exercise and practice yoga
5. Write in my journal (you will find many ideas here at The Warm Milk Journal).
6. Push my edge regularly. Doing something that is challenging really increases self confidence. Self confident people are less prone to losing sleep at night from fear.
7. Surrounding myself with loving and supportive people. Not feeling alone really helps us to feel more secure and less scared.
8. A hot bath at night is always a good thing to relax your body and mind before bed.
Goodnight relaxed and fearless one.
Debra ; )
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Do these 15 things to receive the gift of a good night sleep
Published December 30, 2011 | 
To sleep well in 2012 and beyond, do these 15 things:
1. Be active during your day.
2. Take frequent time outs/mental health breaks during a busy work day.
3. Spend time doing things that are important to you.
4. Say no to anything that does not serve you well.
5. Say yes when your heart wants you to.
6. Invest in high quality mattress, pillows, and linens: your back and a good night sleep are worth every penny!!
7. Keep your bedroom uncluttered and aesthetically pleasing.
8. Keep electronics and work out of your bedroom.
9. Stretch well through out your day and especially before bed.
10. Write in your journal any worries that you have, any questions that you have, or anything that gives you comfort.
11. Read something that spiritually inspires you right before bedtime. Poetry is excellent.
12. If you have a partner who snores, gently explore options on dealing with the issue. Wax earplugs work pretty well and they do not hurt the ears.
13. Limit caffeine, heavy foods, and liquids a few hours before bedtime
14. Wear socks
15. Turn off the light and think about all the things you are thankful for.
Good night!
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Eight ways to keep your bedroom as dark as possible for a good night sleep
Published November 23, 2011 | 
If you are not sleeping your best you may be letting too much light into your bedroom at night. We need complete darkness in order for our bodies to properly manufacture and release the sleep hormone melatonin. Being exposed to light will give our bodies the wrong message. Our bodies may think it is daylight and actually release cortisol and wake us up instead.
Here are eight ways to get your bedroom dark:
1. No night lights. If you must have one, make it a red one.
2. If you have a television in your bedroom, keep it put away in a cabinet or armoire when not in use.
3. turn off cell phones
4. Turn off laptops. Better yet, keep all of these electronics out of the bedroom all together when not in use.
5. If you use an alarm clock, use a non digital one.
6. Invest in quality shades or blinds
7. If you live with other people, keep your door closed
8. An hour before bedtime, make your living quarters progressively dimmer. Start turning off lights and take a bath, stretch, and read in lower lighting to give your body a hint that it is getting near sleepy time.
Goodnight!
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Drink this beverage for a better night sleep…
Published November 1, 2011 | 
Masala Chai Tea with it’s combination of calming spices will help you to feel sleepy within twenty minutes of drinking it.
To make your own: In a saucepot, bring two cups of each to a boil:
- black tea
- milk
- 4 tsp sugar
- 1/8 tsp. ground cardamom
- 2 crushed cloves
- 4 crushed peppercorns
and a pinch of cinnamon.
Strain and enjoy! (makes 4 cups)
If you have no time to make your own you can try Rishi Tea Organic Masala Chai at Rishi-Tea.com
Source: For Women First Magazine October 31, 2011
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What is keeping you awake at night?
Published October 24, 2011 | 
If you have challenges with insomnia, what is causing it? It is often helpful to get some insight as to what is keeping us awake at night. If you have a journal I encourage you to write in it nightly and see if any patterns are there.
There are many different reasons for not getting a good night of sleep. For the longest time I had serious challenges with anxiety and worry. Nowadays, I sleep pretty well except for the fact that I have a snoring partner.
Here is a list of common reasons for insomnia:
1. anxiety
2. Worrying: about finances, health, children, job related issues
3. parents with babies and young children who have sleep issues
4. being pregnant
5. back pain
6. restless leg syndrome
7. stressful life events: marital troubles, divorce, job loss, unemployment, aging parents, death, a move
This is not meant to be an exhaustive list. If you are having trouble sleeping at night I do encourage you as mentioned before to:
1. write in your journal
2. talk to your doctor
3. get some support
Please know that you are not alone. You can get help. For years I did not think I would ever sleep well again and then for many years when I got on an anti-anxiety medication I did not think I would be able to sleep well without the help of that drug.
I have been off the medication for five years now. Most nights I sleep soundly. You can too.
Sometimes it helps to share our experiences. Not getting enough sleep can be so frustrating because you end up feeling irritated and physically and emotionally drained.
You are welcome to write in and comment here at The Warm Milk Journal. You may also write in at our Facebook page
Have a blessed day and restful night,
Debra
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We will get a good night of sleep if we do these twelve things.
Published October 16, 2011 | 
We will sleep well if we do these twelve things:
1. Believe in ourselves
2. Do not take anything personally
3. Give important tasks at hand our best and then let the rest go
4. Love unconditionally
5. Focus on the good in our lives
6. Spend our time with positive and supportive people
7. Drink good wine (I just had to put that in there!)
8. Do what we love to do
9. Take mental breaks as needed
10.Pamper ourselves frequently
11. Help others
12. Cultivate a sense of gratitude
To a blessed night of sleep tonight and every night,
Debra
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Five tips for higher quality sleep
Published September 27, 2011 | 
Here are five tips to get a higher quality of sleep:
1. Turn in earlier. If we can train ourselves to get to sleep before midnight, those are hours of very high quality sleep.
2. Turn the mind off for an hour before bed: turn off violent television, emails, etc. and take a hot bath, make love, read something relaxing.
3. Do some gentle stretching before bed.
4. Set an intention to be peace.
5. Write a few things you are thankful for in your journal.
Turn off the light.
Good night.
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Being in balance and good sleep really are connected. (I know, because I lost my balance this weekend)
Published September 12, 2011 | 
The Mission of the Warm Milk Journal is to live a well balanced life by day and sleep restfully at night.
I will come forward this morning to tell you that I allowed myself to get off balance this weekend.
Things that got me off balance recently:
1. Having so much on my plate (too much)
2. Worrying about changes that are happening in my work place.
3. Worrying about finances
4. Working all weekend
5. Skipping my yoga class (and choosing to work instead)
6. Not permitting myself much down time
7. Instead of watching a movie with my husband last night, working (sense a common theme here?).
8. Seeing that my mother called me and not calling her back because I felt like I couldn’t afford the time.
I could go on and it is not a pretty picture.
The result of knocking myself off balance?
1. Crankiness and short with family members
2. Slept for only a few hours last night and now I have to go to work exhausted
3. Not feeling as centered as I would like
4. Physically not feeling well due to poor sleep.
5. Mentally not feeling up for the many tasks I have for the day.
I am not sharing this with you this morning to complain. I know that I will get my center back today and sleep well tonight. I will feel much better tomorrow. I will do my best at work today, go to yoga after work, and have a nice evening at home before collapsing…ha!
Feeling as bad as I do this morning just serves as a reminder the importance of taking care of ourselves. Work will always be there. I can choose to work myself to a grouchy wretched mess and make myself and those around me miserable or I can choose to:
1. take time to talk to my mom,
2. spend time with my family,
3. go to the beach
4. read and write for pleasure
5. go to my yoga class
6. or, do nothing! (does that sound wonderful)
The choice of course is up to me.
I wish you all a happy day and peaceful night tonight.
Debra
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Seven tips to prevent insomnia
Published August 24, 2011 | 
No staying awake tonight!
You are going to sleep well tonight by doing these seven things…
1. Be content with the way things went today and let the day go…
2. Take a warm bath
3. Slip on some cozy loungewear or jammies
4. Focus on love: your children, pets, spouse. Love them, be thankful for them…
5. What are some of your other blessings?
6. Stretch gently
7. Read something relaxing.
Good night and sweet dreams,
Debra
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