Restoring Wholeness With Rachel

Sleep is so important but what if sleep doesn’t come easy for you? What can you do? 1. Stay off ALL screens for 1-2 hours before bed. Electronic screens emit blue light which suppresses melatonin making it harder to fall asleep. 2. Don’t sleep with your phone next to you. Electromagnetic frequencies disrupt your sleep. […]

My brother has been known to say, “I’ll sleep when I get to heaven. I don’t have time to sleep now!” And my reply is, “You will get to heaven much sooner if you don’t get enough sleep now!” We need sleep because it is restorative on the body, allowing body systems and organs and […]

It can be so frustrating to lay in bed and not be able to sleep! Why does this happen? This is not an exhaustive list but here are 10 reasons we don’t sleep well. 1. Stress – short term or chronic. It promotes hyperactivity of the mind and body and leaves you unable to relax. […]

I think it is nearly impossible to feel good when you are sleep deprived! The average adult needs 8-9 hours of sleep per night! I don’t know about you, but I have to be really intentional if I’m going to get that much sleep per night! And this isn’t the hours in bed but the […]

This week we are going to talk about the best test to measure how stress is affecting you. My go-to test is always a saliva cortisol and DHEA-S test. Measuring your cortisol levels at 4 different times throughout the day helps you know how well your body responds to stress. Elevated cortisol levels can indicate […]

Stress, whether acute or chronic, can have serious effects on hormone levels for women. When your adrenal glands perceive stress, they will pump out extra cortisol to deal with the stress. If necessary, the adrenal glands will convert progesterone into cortisol to handle all the stress. Unfortunately, this means that your progesterone levels will drop, […]

If you find that your mood is affected by the dark, cloudy days, take 5000 iu/125 mcg of Vitamin D3 daily. Also, I often recommend lightbox therapy to my clients who struggle with Seasonal Affective Disorder. Make sure it has at least 10,000 LUX power and sit or work in front of it for at […]

Have something to look forward to that you reserve only for the winter season. Maybe it is a special event or a special project or craft you enjoy. Plan a date night or girls’ night out. Thoughtfully consider what rejuvenates and refreshes you. Baking? Crafting? Needlework? Playing games? Popcorn and a home movie? Do you […]