Sleep Tight

Tips and tricks for getting a good nights sleep.

A Twin Cities Natural Food Co-ops Publication

www.themix.coop
Editor Phoebe Larson 651-260-4595 themix@ncga.coop
Advertising Jen Rubey Rep 612-978-3839

jen.rubey@ncga.coop

Design and Production Heewon Lee

Proofreading Proof Positive

Printing Vertis, Inc., Shakopee

Mix is published bimonthly by Twin Cities natural food co-ops and is mailed bulk rate to members of the 12 Twin Cities co-ops. Free copies are also available for c ustomers at Twin Cities co-ops and at other p articipating locations. Mix provides information to members and customers about food, nutrition, health, the cooperative movement and the Twin Cities natural food co-op member stores. The opinions expressed herein are those of the writer and not necessarily those of Mix, Twin Cities natural food co-ops or their members. Readers are advised that the food, nutrition, and health information p resented in these pages is for informational p urposes only; consult your health care practitioner for medical advice. Acceptance of advertising does not reflect an endorsement of advertised products or services by Mix, Twin Cities natural food co-ops or its members. Your Mix subscription is a co-op m embership benefit. For address changes, address corrections, or other concerns about your mailing label, contact the member services staff at your local co-op. You can help avoid duplicate mailings, if you belong to more than one co-op, by making sure the mailing information youve s upplied to each co-op includes the same name and mailing address. 2014, Twin Cities natural food co-ops. No part of this publication may be reproduced without first securing permission of the publisher. Mix is printed on paper stock made from 30 to 40 percent post-consumer recycled paper. Please recycle!

good nights sleep is essential to overall health. The American Psychological Association states that sleep is vital to our cardiovascular, immune, and brain and nervous systems, as well as to our metabolic functions. And yet, according to the National Sleep Foundation, 40 million Americans suffer from more than 70 different types of sleep disorders, which can lead to chronic illnesses, depression, obesity, and overall poor quality of life and wellbeing. If youre among those 40 million, we have some tips and tricks to help you achieve a better nights rest.

B Y J U lie K endrick

sugar doesnt stay stable throughout the day, you might wake up in the middle of the night when your body is crashing, she says. It may be a good idea to eat smaller meals, include healthful fats in your diet and/or avoid processed sugars.

Seek Sweet Smells

Lauren Bartel, Mississippi Market wellness manager, achieves sound sleep by incorporating all of her senses. I like to diffuse jasmine and lavender essential oils in a nebulizer from Wyndmere Essential Oils, and my baby and I both love to be spritzed with Evan Healy Lavender Hydrosol before bed, she says. Bartel also recommends including relaxing sounds in ones sleep ritual. I play ocean sounds or the song of the humpback whale as a soothing white noise.

Energy B oost
Look to these remedies for an energy upper after the occasional late-night out. B vitamins Bee pollen Ginseng Eleuthero or Siberian ginseng D-Ribose Holy Basil, Runa or green tea

Assess Your Lifestyle

For Kim Carlson, Wedge Co-op assistant manager for health and body care, the rst step toward remedying sleep issues is to take a good, hard look at ones lifestyle. Are you turning off computer, phone, and television screens an hour before sleep? Is your room dark? she asks. Such factors are important to help the body relax and produce melatonin, a

Up the Melatonin
When Bri Hamilton, a Harvest Moon wellness department staff member cant sleep, she reaches for Stress-Relax Tranquil Sleep by Natural Factors. Its a chewable tablet with the natural sleep aids melatonin, 5-HTP and Suntheanine, she explains. I nd that it works within 10 to 15 minutes. I get a good nights rest and feel energetic in the morning.

hormone that helps regulate sleep. Poor nutrition may also be a culprit when it comes to interrupted sleep, according to Carlson. If your blood

Work the Essential Oils

Essential oils do a sleep number on Rebecca Lee, Seward Co-op assistant wellness manager. You cant go wrong with lavender, she says. Mix it with sesame oil and give yourself a shoulder or chest rub before bed. The sesame oil has antifungal properties so its a great blend for feet as well. Or put a few drops in warm bathwater. Other essential oils recommended for sleep include chamomile, vetiver and sandalwood. For those customers who seek supplements, Lee points to those that include passion ower and valerian. Try a soft gel or a liquid tincture that can be added to a bedtime cup of tea. As always, it's a good idea to talk to your doctor before taking any sleep aids or supplements. Julie Kendrick is a Minneapolis-based freelance writer who focuses on family, business and lifestyle reporting for a number of local sites and publications.

Mix is distributed at: Twin Cities natural food co-op member stores
City Center Market Cambridge, MN Eastside Food Co-op Minneapolis, MN Hampden Park Co-op St. Paul, MN Harvest Moon Natural Foods Long Lake, MN Just Food Co-op Northfield, MN Lakewinds Natural Foods Chanhassen, MN Minnetonka, MN Linden Hills Co-op Minneapolis, MN Mississippi Market St. Paul, MN River Market Community Co-op, Stillwater, MN St. Peter Food Co-op St. Peter, MN Seward Co-op Grocery & Deli, Minneapolis, MN Valley Natural Foods Burnsville, MN Wedge Co-op Minneapolis, MN

Bulk Subscriber
Grassroots Co-op Anoka, MN Hampden Park Foods St. Paul, MN Riverbend Market Co-op Redwing, MN

From the Editor

In the November/December issue of the Mix, we incorrectly stated the price of Christmas trees at Kruegers Tree Farm (Trim the Tree). Rather than a $50 at fee, prices vary for each tree. Additionally, customers may not cut down their own trees at night. Due to safety concerns, they can only purchase precut trees after dark. We sincerely regret these errors.

Twin Cities Natural Food Co-ops

2 January/ February 2014 Twin Cities Natural Food Co-ops mix