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Eight Great Better Sleep Remedies to Feel Fabulous During the Holidays

November 26, 2014


The stressful holiday season has just started. Are you already feeling tired, stressed out and a couple of pounds heavier?

If you want to feel better, live longer and avoid weight gain, you may want to begin by trying to reduce your stress by getting better sleep.

If you can’t fall asleep fast, get natural sleeping help by trying some of the sleep remedies and insomnia remedies below. A good night of sleep can help you to find more energy, to lose weight naturally,  prevent breast cancer, and to live longer.

Here are some sleep remedies and tips you can use to get better sleep:

1. Plenty of physical activity.

Sleep is not just for your mind.  Sleep is nature’s way of resting your body.  If your muscles are getting enough exercise during the day, there is less reason for you body to feel it wants to sleep.  Once you begin to provide move your muscles (think exercise) your body, better sleep is almost certain to follow.  Sleep Better with  Natural Sleep Remedies

2. Stretch and yawn.

Studies show that simple stretching and yawning help make your body think it is ready for sleep. Try it; you might be surprised.

3. Eat more food rich in Magnesium.

Magnesium helps the body make serotonin, which helps in producing melatonin (the hormone that helps us to relax and sleep). A spoon of walnuts with a little bit of honey around 8:00pm -9:00pm also might help. Other foods rich in Magnesium are almonds, apples, apricots, brown rice, garlic, leafy vegetables, spinach, salmon, etc.

4. Go to bed by 10:00 pm.

There are two reasons. First, according to Ayurveda,(from Sanskrit literally means “science of life” or “practices of longevity”) there are cycles that are the most beneficial for certain activities.  Sleep from 10:00 p.m. till 6:00 a.m. allows the body to rest the most. It also helps with metabolism, so if you want to sleep better, try getting to bed earlier.

Second, studies show that nighttime exposure to light may elevate breast cancer risk by suppressing production of melatonin, a brain hormone that is made during darkness and that normally peaks at night.

5. Have fresh air in the room.

A lot of people underestimate the importance of fresh air in the room during your sleep time.Study shows that indoors air is one of the most toxic air around.  Fresh air will help promote sound sleep while stale air and toxins escape from your window.

6. Get a foot massage.

Ask your partner, or you can do it yourself and it will help you relax as well as improve circulation. More on how to give a food massage

7. Have a home-made facial.

Home-made facials are great relaxation techniques, because you kill two birds with one stone: you not only nourish, cleanse and rejuvenate your face but also have to lie down to relax for at least ten minutes – I call it facial meditation.

Try an uplifting mask made of kiwi and honey (mash one kiwi and add 1/2 tsp of honey, mix and put on your face for 15 minutes) – it is delicious. While lying, don’t forget to think about something very pleasant.

8. Have a cup of bedtime tea.

You can always treat yourself to a cup of bedtime tea with Lemon balm or Chamomile flower.

By pampering / taking care of yourself, you can do your body a big favor: we reduce stress which is priority number one if we want to feel and look fabulous, especially during the cold and flu as well as holiday season.

Learn other destress techniques in eBook ” DeStress 101 – The Survival Kit for Busy Women”

Never forget to breathe, smile and be happy.

© Irina Wardas HHC

Women’s Holistic Health, Nutrition and Relationship Expert

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Video Tips with Sleep Remedies to Fall Asleep Faster and Sleep Longer

April 19, 2012

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Are you searching for sleep remedies?

Do you have trouble to fall asleep? Suffer from Insomnia? Are you sick and tired of not sleeping enough? You are not alone. Watch this video to learn two tips on how you can trick your brain to relax and fall asleep faster and sleep without waking up during the night. Use the tips with our beauty sleep remedies to feel and look better during the day.

The beginning of beauty is sleep.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Coach and Nutrition Counselor

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Beat the Winter Blues One Drop at a Time with Aromatherapy Essential Oils

January 5, 2012


Winter is here. During this time of the year many of us have the winter blues or seasonal depression. Did you know that simply using flashlight three times a day might help? My radio show guest Caroline Sutherland reminded me about this effective light therapy while we were talking about anti-aging, weight loss and detox. I highly recommend you listen to the show if you missed it.

Have you triedBeat the Winter Blues One Drop at a Time with Essential Oils eating walnuts or squeezing orange skin to boost our serotonin level? Aromatherapy might help too – you can use different essential oils to reduce stress, get more energy and fight seasonal depression.

Here are some tips from

  • Bergamot and Grapefruit keep negative emotions under check while Ylang Ylangrelieves any kind of mental stress.
  • If you need to regain your lost energy levels, take a pick from zesty citrus scents like Orange, Lemon and Mandarin.
  • Try Clary Sage and Jasmine to calm your senses and perk up your spirits.
  • Use these oils in a diffuser, in your bath water or as massage oil to keep yourself warm, happy and energized through the winter.
  • It may be a good idea to try out our brand new product called Citrus Delight. This bright happy and warming blend of Bergamot, Grapefruit and Lemon is just perfect for keeping blues at bay.

If you want to know how to use essential oils for weight loss, detox and healthy pregnancy, you can listen to my interview with Cristina Proano, Aromatherapy Specialist on my Radio Show for Women “Feel and Look Fabulous with Irina.”

Listen to our discussion on How to Deal with Seasonal Depression and Anxiety with Medical Intuitive and Certified Natural Health Practitioner Iuliana Lixandru.


And of course, always breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

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Relax, Rejuvenate and Detox with a Healing Bath

November 26, 2011


No matter how busy we are, we should never forget to take care of ourselves – mind, body and spirit.

One little thing you can do for yourself is to indulge yourself in a mini spa day.

This beauty remedies tip will help you relax to feel and look fabulous.

Are you ready for a homemade beauty remedy recipe that will make you feel and look fabulous?

Relax, Rejuvenate and Detox with an Essential Oils Healing Bath

By taking a relaxing healing oil bath you may be able to reduce your stress level, lower your blood pressure, heal a headache, balance your hormones, address your sleep needs to sleep better, achieve a natural weight loss, detox cleanse, and feel sexy.

According to Ayurveda, the perfect bath should stimulate all the five senses, provide relaxation and a feeling of emotional fullness. After your full body massage, you should let your skin absorb the oil for at least 15 minutes before you get into the tub. During this time, you assemble everything you will need for a full sensory experience.

Taste: It’s important to remain hydrated while you are cleansing and detoxifying your body. For a soothingRelax, Rejuvenate and Detox with an Essential Oils Healing Bath drink, try herbal teas. Nettle Tea is specially designed to calm the mind. For an energizing beverage, you can add a few teaspoons of Cocoa. Ayurveda does not recommend drinking coffee and alcohol because they stimulate the body instead of soothing it.

Sight: For a peaceful atmosphere, light a few candles and turn off the lights. Make sure you place the candles in a secure place, where you can’t knock them off while bathing.

Sound: To help you focus on your spa experience, turn off your phone and mute the answering machine. Put on your favorite soothing, low-volume music. You can also listen to a CD with pacifying melodies of nature, which will help revitalize your body, mind and spirit. If you have a portable CD player, you can place it in the bathroom but away from the bath tub for safety reasons.

Smell: Now you are ready to fill your tub with warm water. Do not bathe in hot water because it dries your skin and depletes your energy. Make sure to use a filter if the tap water is heavily chlorinated. Soften and scent your bathwater with essential oils, which come in different aromatherapy combinations such as relaxing, rejuvenating or energizing. You can also try the Epsom salts to relax your muscles.  Natural aromas will uplift your spirit. If you are planning to soak for a while, you can use bath pillows to cushion your head and neck.

Touch: Use natural sponges or scrubs such as loofah, to soften rough elbows and knees, and pumice stone to scrub calluses on your feet. Instead of petroleum-based soaps, use vegetable soaps to cleanse your skin. (adopted form Maharishi Ayurveda

Click to listen to our discussion with Mary- Beth Janssen, Health and Beauty Expert on Pleasure Healing and Self Nurturing Tips for Busy Women.

P.S. You can also take a lavender bath with lavender essential oils, aromatherapy lavender, a tea bath, or healing oils as a beauty remedies stress reducer to detox cleanse and to feel sexy.


Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health and Nutrition Counselor and Coach

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How to Get Sexy Spirit Energy with Rainbow Swirl Imagery Meditation

April 10, 2011


Let us take a break for taking care of ourselves. Are you ready for  some”ME” time with a rainbow swirl meditation to relax, refocus, feel sexy, confident and sensual?

This imagery meditation with Diva Mama Tonya will help you get more energy as well as get into better mood and balance your body and all your seven chakras. If you decide to practice this imagery meditation in the evening, it might be your sleep remedy and stress relief tool.

Imagery Meditation as a Sleep Remedy and Energy Booster

Click to listen to our discussion with Tonya K. Freeman, The Wide Awake Feminine Liberator on Destiny Dance, Shift to Bliss, and Self -Love for Your State of Being.

Sexy Spirit

Breathe, smile and be happy.

© Irina Wardas HHC

Women’s Holistic Health, Nutrition and Relationship Coach

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Natural Beauty Sleep Remedies and Stress Relief Techniques for Your Sleep Needs

January 20, 2011


How is your beauty sleep nowadays? How many hours do you normally sleep?  Subject to individual variations, we women normally should sleep 8-hour a day.

Sleep can help us reduce stress, prevent headaches and migraines, manage weight gain, deal with hormonal imbalance. and menopause.  If we have less stress and enough sleep, we feel happier and look younger, don’t we?

If you are able to reduce your stress level, you will be able to fall asleep faster and sleep more deeply.Beauty Sleep Remedies and Stress Relief Tips for Your Sleep Needs

Natural Beauty Sleep Remedies and Stress Relief Techniques for Your Sleep Needs

1. Make to-do-list or write a Journal

  • Journalling is one of the the best stress management tools and stress relief techniques. You can write in your journal twice a day (morning / evening reflections) or only once-in the evening. Always remember to acknowledge what you are grateful for and what you appreciate yourself for

2. Take a relaxing bath

for trouble falling asleep:

  • 2 oz. passionflower leaves and flowers
  • 1 oz. valerian root
  • 1 oz. violet blossoms

as an insomnia remedy:

  • 2 oz. hops flowers
  • 1 oz. lavender blossoms
  • 1 oz. Siberian-ginseng root

3. Have regular sex

  • Numerous studies show that healthy sex life enhances your relationship, relaxes your body, releases ‘happy’ chemicals, helps lose some weight (30 to 50 calories in 30 minutes), and even promotes wellness as well as welcomes sleep.

4. Avoid food and activities that can interfere with sleep.

  • It is always important to remember what to avoid for a better sleep. Here are some of super unhealthy foods that can affect sleep:
  • Caffeine
  • Alcohol
  • High-protein foods
  • High-fat foods
  • Intense physical activities in the evening
  • Cell phones

Click to learn about other sleep remedies and insomnia remedies from eBook “DeStress – 101 – The Survival Kit for Busy Women”.


Don’t forget to breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach and Counselor

Continue reading...
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