Natural Therapies for a Good Night’s Sleep

Before your head sinks into the pillow at bedtime, there are some very simple things you can do to prepare mind and body for a night of deeply restful sleep. The evening hours are a time when the busyness of your day should begin to wind down. It’s important to create a bedtime ritual that will help tame the thoughts that may still be racing through your mind and which can prevent you from falling or staying asleep throughout the night.

In addition to the lifestyle tips for better sleep that are described in this month’s feature article, try adding some of the following naturopathic and holistic approaches to your evening routine.

  • Enjoy a warm bath including Epsom salts and/or lavender oil.
  • Listen to the relaxing sounds of ocean waves, classical music, or chimes. There are specialized acoustic recordings that are orchestrated to affect specific brain wave patterns for relaxation or sleep.
  • A guided recording of progressive muscle relaxation, deep breathing exercises, restorative yoga poses, can help the body create the ‘relaxation response’.
  • Herbs and other botanical or aromatherapy treatments are useful for calming down after a stressful day. In addition to the herbs discussed in this month’s newsletter, you might want to ask your physician about teas, tinctures or capsule preparations of valerian, skullcap, passionflower, or lemon balm.
  • Try meditation, beginning with just 10 minutes a day. Meditation has numerous health benefits and recent studies show it can significantly affect quality of sleep.
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NOTICE from Transformational Medicine/WellnessFirst!

Considering recent state and federal developments, we wanted to let our clients/patients know our ongoing efforts to reduce the spread of COVID-19. The health and safety of all our clients, colleagues and staff is of utmost importance.

We are aware and are actively following the guidelines and recommendations from the CDC and WHO as well as any additional local and state guidelines.

You must have a mask on to enter the building.

If you are feeling unwell, we are happy to treat you and we may have you wait in an office away from other folks.

We are doing our part by sanitizing exam rooms and common areas after each and every patient and setting the schedule to minimize the number of people here at any given time. We are also making sure our staff is tested routinely.

Dr. Saber is available for in person appointments, as well as scheduling phone or Zoom/Skype consultations. Zach Saber is available for medical bodywork.

we have moved! Our new address is 2028 E. Prince Road, Tucson AZ 85719.

Thank you for your ongoing support!