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Optimizing Your Sleep During Sleep Awareness Month

by Abigail McGrath in Herbal Blog: Herbal Wisdom & Knowledge

March marks the arrival of Daylight Savings Time, making it the perfect opportunity to reflect on the importance of sleep. Despite its critical role in health and well-being, sleep deprivation remains a widespread issue. Research shows that 30-50% of American adults experience insomnia, yet sleep concerns are often overlooked in primary care settings. Poor sleep quality can significantly impact physical, mental, and emotional health. 

The Health Risks of Sleep Deprivation 

Lack of sleep can contribute to or exacerbate a range of health concerns, including:

  • Difficulty concentrating and slowed cognitive function
  • Increased irritability and emotional instability
  • Impaired immune system function
  • Reduced libido and hormonal imbalances
  • Higher blood pressure and increased risk of cardiovascular disease
  • Heightened risk of depression, anxiety, and other mood disorders
  • Greater susceptibility to accidents and falls, particularly in aging adults 

Additionally, chronic sleep deprivation has been linked to serious health conditions such as obesity, diabetes, and stroke, as well as increased sensitivity to pain. 

Understanding Sleep Needs 

While sleep needs vary slightly from person to person, the National Institute of Health recommends at least 7 hours of sleep per night for adults aged 18-60. Unfortunately, sleep deprivation is becoming increasingly common across all age groups. According to CDC data, between 24-50% of children experience inadequate sleep, depending on location. 

Recommended Sleep Duration by Age Group*: 

  • 0-3 months: 14-17 hours (including naps)
  • 4-11 months: 12-15 hours
  • 1-2 years: 11-14 hours
  • 3-5 years: 10-13 hours
  • 6-12 years: 9-12 hours
  • 13-18 years: 8-10 hours
  • Adults 18-60: 7+ hours
  • Older Adults (60+): 7-9 hours 

*Source: American Academy of Pediatrics 

Contrary to popular belief, aging adults do not need less sleep. While sleep patterns may shift with age, the required number of hours remains consistent. 

Improving Sleep Hygiene 

Healthy sleep habits, known as sleep hygiene, can significantly improve sleep quality. If you’re struggling with restlessness or frequent wake-ups, consider implementing the following strategies: 

  • Optimize your sleep environment - Keep the room cool and dark; use blackout curtains and remove electronic devices with bright lights.
  • Reduce screen time before bed - Make your bed a "no-phone zone" to limit blue light exposure.
  • Avoid eating close to bedtime - Refrain from consuming heavy meals, alcohol, and sugary snacks at least 2 hours before sleeping.
  • Stick to a consistent schedule - Maintain a steady bedtime and wake-up time, even on weekends.
  • Create a relaxing bedtime routine - Try a warm (but not too hot) bath, soft music, gentle stretching, or breathing exercises.
  • Support sleep naturally - A dropperful of Sweet Dreams Tincture can encourage a deeper, restful sleep.*

Hormonal Changes and Sleep Disruptions 

Menopause and andropause can significantly impact sleep quality. For women, declining estrogen can trigger night sweats, while lower progesterone may contribute to restlessness and anxiety. A diet rich in healthy fats, balanced blood sugar, and regular exercise can help regulate these changes, along with botanicals like those found in  Women’s Menocaps. 

For men, reduced testosterone levels can disrupt circadian rhythms, leading to shorter, lower-quality sleep. Conversely, insufficient sleep can further decrease testosterone levels, creating a cycle of hormonal imbalance. Herbs such as Fenugreek have been traditionally used to support testosterone levels, while holistic approaches—like stress reduction, movement, and sleep optimization—are key to maintaining hormonal health according to research like this small meta-analysis.  

Essential Nutrients for Restful Sleep 

Sleep disturbances are often overlooked as a symptom of nutritional deficiencies. If you’re struggling with sleep, consider working with a healthcare provider to assess levels of: 

  • Iron (especially in cases of Restless Leg Syndrome
  • Calcium and Magnesium (crucial for muscle relaxation and nerve function)
  • B Vitamins (such as B6 and B12, which support neurotransmitter balance)
  • Vitamin D (associated with circadian rhythm regulation)

Botanical Support for Better Sleep 

Herbalists use a comprehensive intake process to identify individual sleep challenges and recommend plant-based remedies. Some of the most effective botanical categories for sleep include: 

Prioritize Your Sleep for Optimal Well-Being 

As you’ve read, multiple factors can contribute to sleep disruptions, but the good news is that there are just as many solutions! Achieving restful sleep may take time and experimentation, but it is well worth the effort. Consult with your wellness team to determine the best strategies for your unique needs and consider incorporating Wise Woman Herbals® botanicals to support a more restorative, rejuvenating night’s sleep. 

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Cholesterol: Thinking Beyond “Good” vs. “Bad”

Cholesterol: Thinking Beyond “Good” vs. “Bad”

Author: Dr. Stephanie Nishek, ND; Wise Woman Herbals Industry Expert Advisor     Managing your cholesterol levels needs to be something that everyone prioritizes, as this can have a significant impact on your health. Unfortunately, there are a lot of misconceptions about what cholesterol is and what it does in the body. Most people think of cholesterol as being either good or bad, but it isn't always as simple as that. In this article, we will be discussing what cholesterol is, how it impacts the body, and why good and bad labels don't always work. What Is Cholesterol? Before we dive into why cholesterol isn't just good or bad, you need to understand what cholesterol actually is. Cholesterol is a waxy substance found throughout the body that is essential for building cells. It also plays a part in creating hormones, vitamin D, and bile. Cholesterol is needed for healthy brain function, as low levels of cholesterol could lead to symptoms such as anxiety, depression, and difficulty concentrating. There are two sources that cholesterol comes from, with the primary source being your liver. Your liver creates all of the cholesterol that is needed for healthy functioning; however, cholesterol can also come from the foods you eat. It is primarily found in things like meat, poultry, and dairy products. Understanding How Cholesterol Works in the Body Confusion around good and bad cholesterol can often lead people to feel overwhelmed when they try to take charge of their health. One way of simplifying the way you look at cholesterol is by understanding the two different types: LDL cholesterol, which is bad, and HDL cholesterol, which is good. Having too much LDL cholesterol can lead to serious health complications, but not having enough HDL cholesterol can also lead to similar issues. LDL cholesterol is still created in the liver, and it doesn't always start out as being bad. While being distributed through the body via the bloodstream, LDLs may encounter excessive amounts of sugar molecules, which weigh them down. Because of this, maintaining healthy blood sugar is one of the many components of maintaining healthy cholesterol levels. Because of this, even if you don’t consume a lot of high cholesterol foods, having a diet high in sugar can still lead to cholesterol-related health issues. Saturated and Trans Fats: How They Play a Role in Unhealthy Cholesterol Part of the misconceptions around good vs bad cholesterol comes down to where people think cholesterol comes from. Because your liver produces all the cholesterol you need, it is very easy for the balance to become unhealthy if you consume high cholesterol foods. However, it isn't always as simple as that, as foods high in saturated and trans fat can also lead to too much cholesterol since they increase the cholesterol levels in your body. Foods that can contain saturated and trans fats include things like: Meat Poultry Dairy product Coconut oil Palm oil Palm kernel oil Processed foods may also have added saturated and trans, which can produce unhealthy levels of cholesterol in your body. The Danger of Too Much Cholesterol Health research has shown cholesterol to be a significant contributor to a variety of diseases. For example, high cholesterol has been linked to cardiovascular disease diseases, such as heart disease and strokes. Cholesterol becomes a problem when it starts to slowly build up within the inner walls of the arteries. This can happen within the arteries that feed the heart and brain, creating thick and hard cholesterol deposits. When this happens, the arteries will become less flexible, otherwise known as a condition called atherosclerosis.  Atherosclerosis can then lead to blood clots forming, blocking the arteries, which can cause a heart attack or stroke. Keep in mind that some people are at a higher risk of health issues associated with high blood pressure than others, with some of these risk factors including: Smoking Diabetes High blood pressure Obesity Family history of high cholesterol How Inflammation Contributes to Unhealthy Cholesterol Aside from the primary dangers of having too much cholesterol, there are other things that can contribute to unhealthy cholesterol levels. Inflammation is a significant contributor as it can cause damage to large and small vessels, making it harder for your body to eliminate cholesterol from the bloodstream. It doesn't help that our Western culture contributes to inflammatory issues through things like processed foods, beverage choices, stress management, inadequate sleep, and a lack of exercise. Just like managing your sugar consumption to maintain healthy cholesterol levels, you also need to actively support your body's ability to resolve inflammation. While it is impossible for a supplement or herb to replace the need for establishing a healthy foundation, there are resources that can be utilized to help fight inflammation. Turmeric is a well-known anti-inflammatory powerhouse when combined with black pepper for improved absorption. Additionally, you could consider adding gentian and ginger to your daily routine for gut health and modulating inflammation. How to Maintain Healthy Cholesterol Levels Now that you know what cholesterol is and why labeling it as good or bad doesn't always work, how can you maintain healthy cholesterol? This is the question that everybody should be asking if they want to avoid the risks associated with cholesterol. For those who are in the category of being at a high risk of high cholesterol, being proactive is especially important. Exercise Having a healthy body requires healthier daily choices, with one of these choices involving activity. Research shows that even very short walks after meals and short bouts of activity to break up periods of inactivity are effective methods of reducing blood sugar spikes after eating. Even something as simple as doing a few bodyweight squats throughout the day can achieve this. Here are some examples of healthy types of exercise that you can incorporate into your daily or weekly routine: Walking or running Swimming Hiking Yoga Weightlifting If you specifically want to target your blood sugar, herbalists recommend fenugreek, garlic, and gymnema. Balanced Diet Because your body creates its own cholesterol, it really isn't necessary to get cholesterol through your diet. However, most people do get some cholesterol through their food, even if they eat a relatively healthy diet. Because of this, one way to manage your cholesterol levels is to ensure you're eating a balanced diet that isn't too high in cholesterol or saturated and trans fats.  You should also focus on consuming sources of antioxidants, which you can do by eating a variety of colorful and plant-based foods. It can also be helpful to limit tropical oils, such as palm oil and coconut oil. Herbs and Supplements Even though herbs and supplements will not completely solve cholesterol problems, they could help you better maintain a healthy balance. There are many herbs and supplements that can be used to help strengthen heart and brain health as well as target inflammation. Keep in mind that it is always advised to consult with your primary physician before taking any new herbs or supplements. Behavioral Changes Just like eating a healthy diet and exercising, there are certain behavioral changes that can help you reduce your risk of having too much cholesterol. Long-term health often comes down to daily choices and thinking about the long-term impact of certain things instead of the short-term. For example, certain unhealthy behaviors that you should consider avoiding include things like smoking, vaping, and consuming unhealthy amounts of alcohol. It can also be helpful to avoid exposing yourself to environmental toxins, such as pesticides, air pollutants, and secondhand smoke. Other incredibly beneficial behavioral changes can include adding stress-reducing habits into your daily routine. Stress and anxiety play a huge part in your health and even have certain links to cholesterol.  If you want to specifically target oxidative stress in the body, Hawthorne is a traditional heart tonic that comes with antioxidant potential. The Takeaway As you can see from everything we have discussed in this article, labeling cholesterol as good or bad doesn't always work. There are healthy amounts of cholesterol and unhealthy amounts, and the balance can easily be tipped either way if you aren't careful. By committing to your health and incorporating healthier habits, such as exercising, eating whole foods, and reducing stress, you can take steps towards more balanced cholesterol. Contact us today at Wise Woman Herbals to view our range of high-quality supplements and to access additional information on health and wellness.  

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Lysine: Benefits, Sources, and How to Incorporate It into Your Wellness Routine

Lysine: Benefits, Sources, and How to Incorporate It into Your Wellness Routine

What is Lysine and What Is It Good For? If you have heard of lysine, you may be wondering what this is and whether or not it has any health benefits. More and more people are becoming interested in taking care of their overall health and well-being and there are many ways that you can go about doing this through diet and supplementation. In this article, we will be discussing what lysine is, what it is good for, and how you can incorporate it into your daily routine. So, keep reading if you are interested in taking better care of your mind and body in a natural way and having a more proactive role in your health. What is Lysine and How Does it Work? Lysine is an essential amino acid, which means that mist be consumed in the diet as the body cannot construct it itself. It is also known as L-lysine and is a building block of protein that is considered to be essential for tissue repair and growth. Because the body does not produce lysine, it is crucial that you get enough of this amino acid in your diet; otherwise, you could become deficient. Lysine is considered to be essential because it contributes to many functions of the body such as supporting the growth and development of proteins and collagen as well as aiding in psychological functions. Because it impacts several different functions within the body, a deficiency can lead to a variety of issues. For example, if you do not have enough lysine in your diet, you could develop defective connective tissues, anemia, systemic protein-energy deficiency, and impaired fatty acid metabolism. If you suspect that you may be deficient in lysine, here are some symptoms that you may experience: • Fatigue • Dizziness • Nausea • Slow growth • Bloodshot eyes • Loss of appetite • Agitation • Hair loss • Poor concentration   Sources of Lysine Because the body does not produce its own lysine, it is very important that you have a well-balanced diet that includes natural sources of lysine so that you do not develop a deficiency. However, you also need to keep in mind that certain foods contain more lysine than others, some individuals may absorb it in different ways, and it can be challenging to track exactly how much you are consuming through your diet. Because of this, you may want to look into supplementation as well after discussing this option with your healthcare provider. That being said, here are some natural sources of lysine you can add to your diet: • Soy products • Beans • Nuts • Dairy products • Red meat, chicken, and pork • Cod, tuna, sardines, and salmon • Mussels, oysters, and prawns • Peppers The foods highest in lysine are meat and dairy products but plant-based options are also suitable depending on your diet. If you consume a well-rounded diet that includes all of the basic food groups, it is very likely that you may already be consuming enough lysine.   Potential Health Benefits of Lysine There is still a lot of research to be done on what lysine is and what its benefits are. Something else you should consider before trying to incorporate more lysine into your diet through food or supplementation is that it can impact everybody in a slightly different way. For instance, you may absorb lysine more easily than others, or you may feel the effects of a slight deficiency much more than someone else would. That is why it is essential that you discuss any concerns you have with your healthcare provider. Your healthcare provider can run different tests to check your levels of lysine to better understand how you need to adapt your diet to prevent or treat a deficiency.   Cold Sore and Skin Health Lysine supports the body’s natural mechanisms in maintaining healthy skin and balancing certain amino acids, such as arginine. Arginine is involved in various bodily processes, including immune response. Cold sores, which are caused by the herpes simplex virus (HSV-1), are a common skin concern. While the virus can remain dormant in the body, certain triggers like stress or sun exposure may contribute to flare-ups. Lysine has been studied for its role in promoting general skin health and may support the body's natural ability to maintain skin resilience during stressful conditions.   Calcium Absorption Another potential benefit of lysine that research has shown is its potential towards helping in maintaining bone health. Lysine is able to do this by enhancing calcium absorption and its conservation in the kidneys.   Women who are going through menopause or are post-menopause may want to consider adding this to their diet to support and maintain bone health.   Stress Support Lysine supports the body's natural response to stress. Research suggests that lysine may help promote a balanced stress response, which can contribute to a sense of calm and overall mental wellness. By supporting a stable and balanced mood, lysine helps maintain a positive mental outlook. The research showing these results also included arginine, which is an amino acid known to help the body build protein.   Collagen Production and Skin Health Lysine is an essential amino acid that contributes to collagen production, a protein that provides structural support to skin, bones, and connective tissues. Collagen is fundamental for maintaining skin elasticity, firmness, and resilience, helping to keep skin looking healthy and feeling strong. Adequate lysine intake may support the body’s natural ability to maintain tissue integrity and promote overall skin health. For those seeking to optimize their skin’s appearance and strengthen its structure, lysine can be a valuable component in a balanced diet.   Alternatives to Lysine-Rich Foods If making sure you are getting enough lysine is a goal of yours for your physical and mental well-being, doing so through your diet is a great option. However, it is crucial to understand that everyone absorbs vitamins and amino acids differently, and it can be difficult to measure how much lysine you are getting through foods. Other factors can also come into play, such as the quality of food, where it is grown, and whether or not you have any other deficiencies. Because of these factors, you may want to consider other alternatives to getting lysine through your diet. The other common alternative is through supplementation as this is much easier to control, especially if you want to consume a certain amount of lysine daily. Before choosing a lysine supplement, you need to ensure you are choosing a high-quality and potent option, such as the Lysine Immune Plus supplement from Wise Woman Herbals. Our supplement doesn’t just include lysine; it includes other essential ingredients that help to support your immune system and skin health, such as: • Vitamin C • Quercetin • Zinc • Bioperine   The Takeaway If you want to take a more proactive approach to your health, one essential amino acid you should consider adding into your daily routine is lysine. Not only can a deficiency in lysine lead to a variety of unpleasant side effects, ensuring you are getting enough of this amino acid can help with other aspects of your physical and mental health. However, it’s essential that you choose a form of lysine that is pure and can provide the maximum health benefits. Contact us today at Wise Woman Herbals to view our range of high-quality supplements and to find more information on caring for your health and well-being. Author: Dr. Stephanie Nishek

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