Our nervous systems have been on overdrive due to everything we are moving though this year. And this weekend, we turned back the clocks and continue on the journey towards the shortest day of the year next month… Our bodies are craving rest and ease!

For many, this time of the year can be a challenge. We gain a bit of daylight in the morning, but then find the nights becoming longer and longer as well as the temperatures becoming colder and colder.. With this shift, our routines and energy levels change a bit. It can feel like a bit of a shock as our bodies settle into this adjustment.

I’ve lived in different parts of the country throughout my life and it’s always been an interesting experiment adjusting to the time change. During my time in Seattle, I found myself hunkered down in pj’s by 5pm researching tools to boost my mood during those dark, damp evenings (and other nights, exploring what comfort foods served me best in those moments)…

We’ve come a long way since those days and am happy to share a guide with you that can support your physical, mental and emotional health during this time of year. These are tried and true tools that we’ve used and integrate into clients protocols during this time of year as well.

Cheers to flowing with the seasons and nourishing yourself!

SECURE A SOLID SLEEP ROUTINE.

Go to bed and rise at the same time every day. This will support your natural circadian rhythm.

Create a sleep ritual. Light a candle, fix a cup of tea, power down from devices. Tune inward.

My favorite blend to sip before bed is Nervous System Support Tea from Turn to Nature.

This tea helps you to maintain your energy by calming tension and reminding you of the importance in slowing down. Nervines are a beautiful way to support your immune system by easing stress, nourishing the nervous system, and restoring a depleted state of mind and body.

Ingredients: Milky Oat Tops*, Lemon Balm*, Holy Basil*, Chamomile*, Skullcap*, & Nettles*

CREATE A SLEEP SANCTUARY.

This means no electronics in the bedroom. Use a good ol’ battery operated alarm clock! Set the mood for a peaceful and restorative environment with candles and low lighting. Clear out the clutter. Your mind is busy enough. This room should be dedicated to simplicity and invoke a sense of peace.

Your sleep sanctuary is to be used for sleep and sex.. no work, no electronics.. Just bliss!

EXPOSE YOUR BODY TO NATURAL LIGHT EVERY DAY.

Natural light boosts serotonin levels in the brain and can have a similar effect to antidepressants. Start the day by spending a few moments outside in the early light even during those cold mornings. Ideally, capture sunrises and sunsets whenever and as much as possible, the most simple treasures. Mother Nature never ceases to shower us with her radiant light. Autumn and Winter sunrises and sunsets are so different that those in the Summer.

EXPLORE CHROMOTHERAPY.

What’s this you may ask? It’s a form of light therapy to adjust the body’s vibrations to frequencies that result in boosting health and harmony. Each color is related to different systems. We use chromotherapy lights in our infrared sauna in our wellness center. It’s customized to support your mental, emotional and physical bodies. Read more about chromotherapy on my blog here: http://www.sunshinekates.com/blog/chromotherapy-sauna-benefits-color-therapy-explained?rq=chromotherapy

**INVEST IN A LIGHT BOX, AKA ‘A HAPPY LAMP’.**

I spent many years in Seattle, and only wished I learned about them earlier during my time there! You can find them here. It’s a saving grace to boost the spirit during the darker months of the year.

LOVE UP YOUR DIGESTIVE SYSTEM.

Your gut is your second brain and 90-95% of serotonin is released from the gut. Support a healthy and happy gut biome with naturally fermented foods like sauerkraut, kimchee, miso, kefir and fermented coconut water. These foods help keep the good bugs happy and the good vibes supported in the mind.

One tool I keep in my bag at all times is Turn to Nature’s Sunshine Tincture. This is a digestive blend that stimulates bile production and supports the process of breaking down food, while giving a boost of internal warmth to the body. It’s a beautiful blend of Calendula, ginger, turmeric, orange peel, and black pepper.

TUNE UP THE ADRENALS.

The body needs time to adjust and acclimate to each season, but needs additional support this year with all the waves of transformation. Adaptogen herbs like Holy Basil, Ashwagandha and Cordyceps mushrooms like Reishi, Maitake and Chaga help soothe and support the adrenals. With the pace of life and extra stimulation of technology, our adrenals tend to run in an overstimulated state. Adrenal overload can interfere with hormonal radiance, restful sleep, balanced moods and every day flow.

This is one of my favorite afternoon or evening wind-down mocktails that is soothing and nourishing to the body:

Ingredients

1 dropperful Turn to Nature’s Milky Oat Tops

1-2 tsp mushroom powder (Four Sigmatic offers many delicious options)

8 ounces water

¼ cup unsweetened coconut milk, almond milk, hemp milk (I love Native Forest BPA-Free Coconut Milk)

1 tbsp coconut oil

1 tsp cinnamon

Pinch of cloves (you can add more to taste)

star anise (they make everything look beautiful and an added boost of immune support)

Optional Ingredients

1 tsp cacao powder

1 tsp local honey for sweetness & immune support

Preparation

Add mushroom powder to water and bring water to medium heat. The powder turns the water a dark brown color that looks similar to a cup of coffee.

Lower the water to a simmer. It is beneficial to steep for a few moments.

Add milky oat tops and coconut milk (or milk of choice). Continue to warm.

Stir in spices.

Adjust spices to taste.

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Supporting the Nervous System and Nourishing the Body