Begin Everyday Well Rested

It’s no secret that starting your day well rested can emphasize the proper function of our days.

Our entire anatomy depends on a well rested mind and body to provide the essential everyday production. Although it is understandable that living in today’s society can be challenging for some individuals to gain that optimal good night's rest.

Below we will discuss the reasons you may cross paths with not gaining an adequate nights rest and ways we can implement into your daily routine and finally say goodbye to those restless nights!

Trouble Sleeping

It’s a very popular topic of discussion nowadays mentioning how “exhausted” one may be or how they  “ can't sleep”. Do we ever think perhaps what we do during the day or before bed affects our quality of sleep?

We live in such a fast-paced environment and as our world is turning almost completely digital, it makes it a little more difficult to turn off the technology before bed. 

Let’s start with your morning routine. People often get up and rush to work without realising that how we start the morning can really turn our day around. Having a healthy nutritious breakfast can help improve our immune function and balance our mood the right way. 

During the day it can be a little easier for most to stay on track. Eating a healthy lunch for starters to not make one feel sluggish to return to work. Adding some exercise to our daily routine can improve our energy levels and really help boost that metabolism. Believe it or not, exercising can play a large role in receiving quality healthy sleep at night.

Night time routine can be a challenge for most as this is where one may get tired and would just like to sit down and watch some television. What we do hours before sleep can either trigger us or benefit us. Watching television, being on the computer or even your phone surfing social media apps shouldn’t be part of your night time routine. These habits keep your mind racing and thinking when you’re now trying to shut off the mind and go to sleep.

Sleep Tips

  • Drink a cup chamomile tea
  • Lavender essential oils
  • Read a book 
  • Meditate / Yoga
  • Journaling
  • Use a natural sleep aid
  • Avoid caffeine in the evening
  • Natural skincare routine 
  • Remove electronics
  • Keep your sleep environment clean, comfortable, and quiet

Daily Nutrition

Both nutrition and sleep play a fundamental role in our health, but the complex and key relationships between them are often overlooked.

What most people don’t realise is that what we place in our body affects all body production. Our diet can impact the value of your sleep, and certain foods and drinks can make it easier or even harder to get the sleep that you need.

Nonetheless a healthy diet helps maintain a healthy body weight by gaining all your vitamins and minerals your body needs throughout the day. 

Keeping in mind that a well established daily nutrition requires obtaining a healthy balance of macronutrients and the essential intake of vitamins and minerals. Other contributing nutrition comes from food, but other sources, like drinks and dietary supplements, are contributors as well.

“You are what you eat” as much as that sounds cliche it’s the truth! Avoid eating 2-3 hours before bed time. As much as we may have heard this in the past, avoid eating sugar items before 

Herbal remedies that can be used as a calming effect

Lemon Balm: Interesting enough, most people aren’t even aware of what lemon balm is and its benefits. Lemon balm is a lemon scented herb that originates from the same family as mint. This herb has been traditionally used to help improve mood and cognitive function. 

However the list doesn’t stop there, lemon balm can help reduce the symptoms of nervousness and improve the mood that can reduce stress. Another method that has been used for centuries is lemon balm tea. This tea can help with indigestion and symptoms of nausea. As you may see, the effects of lemon balm are significant.


Passionflower: This flower is also referred to as Passiflora incarnata, which is a gorgeous purple climbing vine. The plant is native to Central and South America. Today, passionflower has been mostly promoted to help with restlessness, nervousness and ultimately used to improve sleep. This herbal medicine has been used to help with individuals that have a sleeping disorder. 

Valerian Root: Also known as Valeriana officinalis, originating from Asia and Europe however now grown wild all over the world including the United States and Canada. This is a light beautiful pink flower that has a particular scent that may not be favoured to most. Although these flowers may grow in peoples gardens, the stems are normally used for medicinal remedies. 

Valerian Root has been studied and shown that its benefits have the ability to help with sleeping problems. Even though this has been used to help with stress and sleep apnea it also has great benefits to help woman who suffer from menopause. 

We all appreciate a good sleep and that’s when we all feel our best to take on the day. However for some establishing new habits can be a long term fix and for some this can be a short term fix. If experiencing sleepless nights, please consult your health care practitioner for further advice.



Pascoe Canada does not offer health or medical advice as we are not a healthcare practitioner. Please speak with your healthcare practitioner before beginning any program related to nutrition, diet, exercise, fitness, medical, and/or wellness. All content published by Pascoe Canada is developed through collaborating with licensed medical professionals and contributors. This includes text, graphics, images, and other material on the website, newsletter, and products (“Content”). This content is for informational purposes only and does not constitute medical advice. The content does not substitute professional medical advice, diagnosis, or treatment. Please always do your own research on whether this is for you along with your healthcare practitioner advice. Always consult your healthcare practitioner prior to using specific herbs because you might have underlying conditions that need professional care. The content is general in nature and is subject to change. It is not intended to cover all possible uses, directions, precautions, warnings, drug interactions, allergic reactions, or adverse effects.

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