Photo by rainycity.

We function better when we get good sleep. So, are you getting at least seven hours of uninterrupted sleep every night? Do you fall asleep peacefully and wake rested? Or does your mind spin for hours waking you repeatedly until your alarm clock buzzes?

Sleep rejuvenates your body and improves your immune system. It lowers inflammation, helps your blood pressure, improves memory and recall, fights depression and anxiety and improves attention and concentration.

Here are 5 tips to try at the end of a stressful day, to avoid one of those nights:

1. Try winding down thirty minutes before you want to go to bed by shutting off the computer, TV, and your mind.
2. Eat a protein snack before bed to help your blood sugar (not high sugar dessert). Something like a handful of unsalted almonds or a hard-boiled egg is perfect.
3. Cut down on the caffeine. If you have to have your fix, drink it in the morning, rather than the afternoon, so you’re ready to wind down by bedtime.
4. Re-evaluate your old mattress and pillows. Maybe it’s time for an upgrade if they’re too firm or too soft. Plan the purchase and save up for a real quality mattress and pillow!
5. Consider taking your calcium/magnesium supplements at night. These can help with muscle relaxation. Also think of sleep friendly herbal teas like chamomile, lavender, and passionflower.

Dr. Carrie Jones has practices in Tigard and Sherwood, Oregon where she focuses in all aspects of women's health. She is an adjunct professor at the National College of Natural Medicine, and writes and speaks regularly on the subject of women's medicine.

Photo by Gibsonclaire.

Tea, naked mole rats, cleaning with lemons, and Ikigai are just some of the things we’ve been reading this past week here at WellWire.

Teaspoons and petals documents one woman’s obsession with tea. She writes about all aspects of tea and tea culture. The Tea Review blog is an amazing site that reviews all types of teas. You can even participate in a tea swap, where each month you randomly send and receive an assortment of teas! After you’ve read it all, try this homemade flu fighting tea remedy from Dr. Nishant.

Naked mole rats don’t get cancer! This is a finding published recently. These unusual creatures look like a cross between a miniature walrus and a potato have special genes that suppress the growth of cells that become too “claustrophobic.” Interesting!

Dr. Philip Maffetone is a huge advocate of proper athletic training. His philosophy is based upon the fact that most people over-train, create an anaerobic inflammatory state in their bodies, injure themselves, and don’t progress in their fitness goals. In a previous book, The Maffetone Method, he explains his entire philosophy.

Last week, Christine Dionese shared some handy and super simple eco-friendly cleaning recipes. Jerrie Dean gives us more ideas using the same natural cleaning products. Keeping it clean couldn’t be any easier.

Finding your Ikigai is a great post by Karla Mercado, who just happens to be one of our writers. Ikigai is a very important part of Japanese culture, health and well-being. It may be one important aspect of why the Japanese are some of the longest living people on the planet. Find yours!

Dr. Gibran Ramos completed his six year training and internship in Naturopathic and Chinese Medicine at National College of Natural Medicine. Dr. Ramos helps patients transform their lives and optimize their well-being at a private practice in Portland, Oregon.

Photo by Ruta & Zinas.

I was recently on business in Bangkok when I awoke with the type of bone aching pain I thought could only happen in cheap Halloween movies.

I felt as though I had some form of the plague, avian flu or swine flu. With no idea where to go or who to see in Bangkok I made this simple -yet extremely powerful- antiviral, immune enhancing, microbe-crushing tea. I drank about a liter a day and was on my feet in 48 hours. Here’s how to make some of your own:

• Juice  a bunch of citrus for some serious vitamin C. Grapefruit, orange, limes or lemons work (I had to use pomelo in Thailand). Find your own proportions depending on what tastes good
• 3 inches of ginger peeled and finely chopped
• 2 cloves of garlic finely chopped
• 3 tablespoons honey
• Pinch of cayenne powder if you’ve started running a fever 

Add ginger, garlic,  to a saucepan and bring to a boil, then cover and simmer for 5 minutes. Strain and add the fresh juice, cayenne and honey. Sip until you feel human again!

For some more tips read Dr. Gibran Ramos’ awesome tips to maximize your immunity and Christine Dionese’s Chinese medicine immune boosting tips and Treating kids this flu season.

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by Chelseagirl.

Take a second to count the number of cups of coffee or black tea you drink a day. Now consider this: these caffeine-containing beverages have zero nutritional value. Caffeine is immensely addictive and found in chocolate, sodas and many over-the-coucounter medications.

Caffeine can elevate the mood, energize, delay fatigue, and stimulate the central nervous system. It can also cause hands to tremor and the heart to palpitate. So, why is caffeine our national drug of choice?

Caffeine feeds our cultural addiction to fast-paced lifestyles. There are numerous reports on this topic, all of which you are welcome to sift through on PubMed. 

Among the health complications:

• Results in nervousness, irritability, insomnia and dizziness
• Exacerbates anxiety and lead to panic attacks
• Raises blood pressure
• Causes or aggravates heart rhythm disturbances
• Aggravates ulcers and heartburn
• Stimulates acid secretion in the stomach
• Acts as a laxative and can create dependency
• Causes loss of key nutrients, including potassium, calcium, magnesium, and zinc

During Pregnancy:

• Crosses the placenta and effects the fetus
• Enters breast milk

Next time you are reaching for a latte, consider a cup of herbal tea instead. One of Dr. Nishant’s favorite is a roasted dandelion tea. Here is a simple recipe to try.

Dr. Igor Schwartzman practices naturopathic medicine with a strong emphasis in women's health, hormone imbalances, and thyroid disorders at Whole Family Wellness Center in Portland, Oregon. He is a co-founder of WellWire.com.

Photo by zoyachubby.

It would take me an entire day to write an ode to tea. I love it so much that I start and end each day with a version of this fascinating beverage. While I’m sure you’re all familiar with its health benefits, don’t forget that the curative elixir is as practical as it is healthy:

Tea goes from morning to night. Tea is so much fun that I sip on it all day long. It’s refreshing in the morning and relaxing in the evening. Coffee can be a great pick-me-up but I find that I crash after a strong cup of good coffee in the morning. I find that tea is a much more laid back source of caffeine and its affects on my body are much more gradual. Tea helps me sleep better, too. A nice herbal mixture like chamomile and jasmine helps soothe and warm up my body for a good night’s rest.

Tea in your backyard. You don’t have to work too hard to cultivate your own tea. You’d be surprised to find some flavor-rich, edible leaves and flowers in your backyard or kitchen counter. There are only three things you need to remember when making your own tea: flavor, appearance and aroma. For flavor, choose bold, savory leaves, such as parsley, basil or sage.

If you like fruity flavors like I do, cherries, apples, strawberries and lemon are great flavor choices as well. For appearance, find edible flowers like rose petals, hibiscus and jasmine to add texture and color. Remember, you eat, or in this case, drink, with your eyes first. And finally, for aroma, look into your cupboard for chives, cinnamon, mint, or marjoram. Depending on your taste, combine each of these together, steep, and enjoy!

My favorite combination is ginger (for flavor), hibiscus (for appearance) and lemon zest (for aroma). It’s spicy, pink and smells like summer. Learn more about the superfood ginger here.

So, what’s your cup of tea?

Karla Mercado lives in New Mexico and is the author of Balancing Tenderfoot. She is passionate about human medicine, nutrition, and writing.