natural sleep support Archives | Falcon Healing Arts

Chronic Disease, Emotional health, Essential Oils, Gut Health, Kids Health, Natural pain relief, Natural Sleep Support, Supplements, Women's health

This Is Why I Recommend Copaiba Over CBD

When it comes to managing modern health challenges like chronic stress, anxiety, and inflammatory conditions, it’s best to take a natural approach. People now realize how dangerous it can be to become dependent on pain killers and mood-altering drugs. Cannabidiol (CBD), is a popular natural solution, but the lesser-known Copaiba essential oil is even better in my opinion. Here’s why I think it’s a clear winner when people are considering Copaiba essential oil vs. CBD for holistic health.

Why Focus on the Endocannabinoid System?

The endocannabinoid system has only been studied in depth over the last decade. Scientists discovered that there’s a nexus of cannabinoid receptors on cells throughout the entire body that interact with cannabinoids and can be key in managing disease. So far, they recognize two types of receptors.

CB1 receptors reside in the brain and link with Tetrahydrocannabinol (THC), the psychoactive chemical derived from the Cannabis sativa plant. This explains the “high” that someone experiences when they use it.

CB2 receptors cover cells everywhere else in the body. They receive two cannabinoids: Cannabidiol (CBD) which is also derived from Cannabis sativa and beta-caryophyllene which is largely present in Copaiba essential oil (also in black pepper, clove, melissa, and rosemary essential oils, but in a smaller amount) . CB2 receptors support the nervous, cardiovascular, digestive, and immune systems and are responsible for healthy inflammatory response.

CB2 activation does not create a psychoactive experience like CB1 receptors, so one becomes very relaxed but not “high”.

Many of our health issues these days are due to stress, or too much time spent in a sympathetic nervous system state (flight or flight) as opposed to the parasympathetic state (rest and digest). We also have issues with lowered immunity or auto-immunity. Then there’s pain and inflammation that have many causes. CBD and beta-caryophyllene from Copaiba essential oil both create beneficial systemic effects that help manage symptoms of these health challenges and increase our body’s capacity to heal.

Efficacy of Copaiba Essential Oil vs. CBD

One of the reasons Copaiba sets itself apart from CBD is that it’s cannabinoid binds directly to CB2 receptors! Beta-caryophyllene is quickly available for the body and has a long half-life, meaning it lasts long in the body.

CBD, on the other hand, binds indirectly after several internal processes, which means it takes longer to provide symptom relief. The longer activation cascade of CBD also make dosage confusing because the amount of CBD that’s activated is not always consistent. CBD has a shorter half-life than Copaiba’s beta-caryophyllene

Generally, a smaller amount of high-quality Copaiba essential oil is needed for beneficial effects compared to CBD. You get what you pay for in both industries. But even the more expensive therapeutic-grade brands are still a less expensive option than CBD because of the dose difference.

Research Supporting Copaiba Essential Oil

Exciting research shows that Copaiba essential oil can help with many health challenges!

Check out these studies to learn more:

How to Use Copaiba Essential Oil

Here’s some ideas of how you can use Copaiba essential oil for holistic health at home.

Aromatic

Place a few drops in a water diffuser to relax your mood. It blends well aromatically with Lavender, Douglas Fir, Frankincense, Peppermint, Clary Sage, and many other essential oils.

Topical

Combine 3-5 drops of Copaiba with 1 oz. of carrier oil like Fractionated Coconut Oil and massage into target areas of the body.

Another fabulous benefit of Copaiba is that it enhances the effects of other essential oils. Try these powerful combinations:

Blend with Deep Blue to massage into any painful or inflamed regions of the body
Add into moisturizer along with Geranium and Frankincense to care for blemished, dry, or wrinkled skin
Massage into soles of feet along with Vetiver to support deeper sleep.

Internal

Take 1-2 drops of therapeutic-grade Copaiba essential oil under tongue or in a vegetable capsule with olive oil to access all of it’s health benefits.

Have you used Copaiba essential oil? Please share your experience in the comments! I’d especially love to hear if you’ve been able to compare it to CBD. Which do you prefer? Well wishes to you…

Boost Energy, Chronic Disease, Emotional health, Meditation, Natural pain relief, Natural Remedies, Natural Sleep Support, Personal Development, Pregnancy, Women's health

Why Float Therapy May Be The Best Holistic Practice For You

Want to release stress, dissolve tension, and spark your creative juices? Float therapy in a sensory deprivation tank can bring you all of that as well as deep peace of mind! I highly recommend it and here’s why…

Float therapy has been popularized by athletes, celebrities, and other influencers who want to condition both their bodies and their minds. This is something we all can be striving for though!

Yes, there are several modalities that can do that too: the mindful movement of Yoga, the energetics of Taichi or Qigong, skilled massage, and of course Meditation. However, these methods are not attractive or accessible for everyone (like my dear husband!). I believe floating is a happy medium, where most people can experience peace without feeling like they need to learn special skills.

What is Float Therapy?

I had a vague idea of what floating was when Anna from Insight Float invited me to try out their services. I knew it involved two of my favorite things – water and relaxation – so of course I quickly accepted!

When booking my appointment on the website, I learned that Insight Float has two different sized tanks. Each of them provide two very different experiences. Rumi, the larger, custom-made one, is best for pregnant women and athletic recovery. Lilly Pad, the standard tank, is best for people who want to feel more grounded and is best for those experiencing anxiety. I decided to book Rumi, just to make sure I had enough space to move.

At my appointment, I was warmly welcomed by Sarah. She gave me a thorough 10 minute orientation about the floating experience that quickly turned my fear into fascination.

The float tanks are filled with 10 inches of body-temperature water, in which 1200 lbs. of epsom salts have been dissolved. The salt water matches the pressure inside the body, allowing one to float and feel perfectly balanced.

My Experience with Sensory Deprivation

I entered the water with nothing on. My legs effortlessly floated up, allowing me to rest back suspended by the warm water. I had brought in a floating light, but turned it off after a few minutes once I started relaxing.

The sound of my breath was amplified in the silent space. I stretched out my inhalations and doubled the length of my exhalations, making a conscious effort to let go of tension.

I became distracted as I started noticing pain in my upper back and neck. With my arms above my head, the tightness in between my shoulder blades quickly dissolved, but the pain in my neck became more pronounced and pinpointed. For about 10 minutes I fidgeted, massaged, and wondered if I’d ever get comfortable (not unlike my struggle with seated meditation!)

There was a shift when I realized I was spending too much time focusing on discomfort. I was saying to myself, “this would be perfect if only I didn’t have this pain in my neck.” Once I acknowledge this, I went back to my breath, knowing that I could still appreciate this simple moment regardless of tension. I don’t know how much time had passed, but when I brought awareness back to my neck, there was no more pain!

From that moment on, which was about 30 minutes into my session, I slipped into the deepest meditation since before I had my son (back when I’d go on silent 5-day retreats!).

Soft music ended my session. As I sat up, I almost started to cry. I had tapped into something really big here, not just for myself, but for my family, friends, and clients. I wanted everyone to know about this therapy and it’s possibilities for healing!

My First Appointment at Insight Float

Benefits of Float Therapy

I felt grounded, clear, and confident for days after my first float therapy session. There are even more benefits of floating than what I experienced though! Here’s a list of possible effects that sensory deprivation in a float tank can create:

Clarity of mind
Reduced pain and inflammation
Relaxed muscles
Balanced emotions & improved mood
Flow of creative thoughts
Relief from pregnancy symptoms (swelling, pain, agitation, etc.)
Clear skin
Regulation of blood pressure
Improved immunity
Deeper sleep

What do you think? Are you up for trying float therapy too? I’d love to hear about your experience once you do! Please let us all know in the comments.

Well wishes to you…

Emotional health, Meditation, Natural Remedies, Natural Sleep Support, Women's health, Yoga

Improve Your Sleep With This Yoga Sequence

Hopefully you were able to try out some of the tips in our last post about getting in touch with and resetting your circadian rhythm. But if you tried all the suggestions and are not sleeping soundly, no worries. I’ll bet that you can improve your sleep with the lovely yoga sequence I have for you below.

Yoga is an effective, enjoyable way to address the root of your sleep issues and induce a pleasant snooze. In a national survey of 35,000 households, 55% of people who practiced yoga reported that it helped them sleep while 85% said that it helped them reduce stress.

Remember that approach is key, since how we do our yoga practice is just as, if not more important that what we do. We have to be conscious of our breathing and back off when a posture becomes too exciting or stressful.

Not all forms of yoga are relaxing either (no vigorous vinyasa or heated yoga classes before bed!), so a calming, more restorative approach is necessary to get the body ready for sleep.

The following sequence is an essential part of my nighttime routine. It melts away any muscle tension accumulated throughout the day and reduces stress. When done in a meditative way with mindful breathing, it also helps to tame obsessive thoughts, calm the mind, and prepare it for sleep.

Hold the following postures for 5-8 slow, deep breath, perhaps emphasizing the exhalation to help let go of tension. It’s best to do this immediately before retiring, so you can climb right into bed afterwards.

Yoga Sequence for Better Sleep

1. Standing forward bend (Uttanasana)

This posture is great for relieving tension in the back. Crossing the forearms makes the upper body heavier so there’s greater traction along the spine. Blood and energy is directed toward the head to calm the mind.

Bend the knees if tight hamstrings are pulling your low back, causing discomfort.

2. Headstand or rabbit (Sirsasana or Sasangasana )

If Headstand is already part of your practice, doing it at night can activate the endocrine glands and calm your nervous system. Contraindications to this pose include neck injuries, high blood pressure, heart conditions, and menstruation.

Like Headstand, Rabbit pose is therapeutic due to it’s direct effect on the brain. But this posture is more approachable since you can control the pressure placed on the head and ensure that the neck is not compressed.

3. Shoulderstand (Sarvangasana)

Shoulderstand is a counter pose to Headstand variations. It regulates any hormonal imbalances and soothes the nerves. This pose should be skipped though if you have a neck injury, high blood pressure, or are menstruating.

4. Bound angle w/ neck extension & open chest (Baddha konasana)

yoga Baddha konasana Bound angle pose w/ neck extension

This posture (as well as #5-8 below) relieves tension accumulated in the hips, chest, and neck from long periods of work in front of a computer.

5. Seated twist (Ardha matseyandrasana)

6. Neck stretch, simple seated posture

yoga Neck stretch in simple seated posture Sukhasana

7. Eagle (Garudasana) arms, simple seated posture

yoga Garudasana (Eagle pose) arms in Sukhasana (Simple seated pose)

8. Reclined Figure-4 Stretch

yoga Reclined eye of needle stretch figure 4

9. Legs-up-the-wall-or-bed (Viparita karani)

yoga Viparita karani Inverted Lake or legs-up-the-wall pose

This inversion is necessary to ease tired legs and reverse blood flow to the heart and brain, especially if you were not able to include headstand and shoulderstand in your routine. It reduces anxiety, calms the mind, and helps regulate blood pressure. It can even calm crazy 7-year-old boy energy!

Most of you will be yawning before you complete this series! If so, hop in bed and have a wonderful night’s rest!

Still needing extra help? You may also want to check out my Yoga Nidra meditation on my Meditation Page. Yoga Nidra (Yoga sleep) is a very effective meditation to induce a relaxed state of mind and is also effective with changing mindset and habitual patterns.

Well wishes to you all…

Read Part 3: Traditional Chinese Medicine and Acupuncture for sleep issues

Natural Remedies, Natural Sleep Support, Supplements, Women's health

Natural Sleep Remedies For Finding Your Rhythm

Are you one of the 60 million Americans suffering from insomnia? Or perhaps you experience the flip side and have a hard time getting out of bed in the morning. Do you fall asleep easily after a meal or when driving? The first step in improving the quality of your sleep is experiment with natural sleep remedies that adjust your circadian rhythm. This inner rhythm controls not just sleep, but other major biological functions. I have several natural remedies you can try below that are certain to get your cycle back on track!

Sleep disruptions are concerning because they lead not only to irritability and exhaustion, but also to muscle stiffness, impaired cognitive function, weight gain, and a higher incidence of diabetes and cancer.

It’s important to get help!

“Sleep is that golden chain that ties health and our bodies together.” – Thomas Dekker

Western biomedicine focuses on the physical cause of sleep disturbances and medical doctors prescribe pharmaceutical drugs for treatment. Though initially effective, these pills should not be used long-term since they can become addictive or have serious side effects.

The Root Cause of Sleep Disturbances and my Personal Struggle

Of course it’s wise to have a discussion with your health professional if you think your body has a serious dysfunction that may need the help of pharmaceuticals. But it will not hurt to try natural methods first since the reason most people have sleep issues is that they’re simply out of touch with their circadian cycle.

I’ve had trouble with sleep for decades. In my early 20’s I was putting myself through undergraduate school – going to classes in the mornings, working swing-shift full-time at my job, studying until late at night and then starting over early the next morning with massive amounts of coffee.

I never had problems going to sleep because I had such a huge deficit. I was falling asleep all the time in class and had a hard time waking up in the morning. It wasn’t until my 2nd minor car accident in stop-and-go traffic (the first was in the University parking garage, both were in the morning) that I realized I had a problem.

After weaning off caffeine and working on my sleep habits in my 30’s I started to experience the opposite problem: insomnia. I couldn’t have any caffeine at all or it would guarantee a night of staring at the ceiling. I was also kept awake with racing thoughts and muscle tension.

Today, I’m finally at a point where I sleep great 95% of the time. It took a lot of experimenting, but I have clarity on what harms and what helps my sleep.

Natural Remedies to Reset Your Sleep Rhythm

Below are my suggestions for getting back on track with your circadian rhythm. It comes down to your sleep/wake cycle, amount of sun exposure, and body temperature which all regulate melatonin production. And then you actually need to listen to your body when the melatonin surge tells you to go to bed at night! It may take some patience and experimentation, but it’s certainly worthwhile to try.

(1) Get to sleep before 10:00pm

I know, when the kids fall asleep at night it’s party time for some parents! Or maybe you like staying up late because you feel more productive at night. It may sound like a drag, but going to bed early is the first thing to try if you have sleep issues. Every single article or study I’ve read on sleep says so. I do best when I’m asleep by 10:00 pm too.

If you go to bed early but are unable to fall asleep, try the following over the next few days:

Watch what you eat and drink

Adjust your caffeine intake It’s good to take an honest look at how dependent you are on caffeine and to see what happens when you reduce it. Can you limit it to just morning time? Can you substitute with decaffeinated drinks? You may want to take a look at chocolate too, which can also be overstimulating.
Adjust protein intake at night – More research needs to be done, but there are a few studies that show high protein intake can cause insomnia. Ayurvedic and Traditional Chinese dietetics recommend a lower protein dinner at night too so the liver can rest and not disturb sleep.
Adjust alcohol intake at night – Again, your liver should be resting at night and alcohol, like a heavy meat dinner, will make it work too hard. We’ll explore this more when we talk about Traditional Chinese Medicine as an effective method for improving sleep in a future blog post.
Consider supplementing with magnesium – Magnesium (as well as calcium) deficiency is a problem for some people and can show up as insomnia. Magnesium has also been shown to decrease cortisol, a stress hormone that can keep you awake at night. You can talk to your health care professional about supplementing with pure magnesium, but it wouldn’t hurt to increase magnesium-rich foods in your diet and/or take Epsom salt baths too. Epsom salt is a great source of magnesium and your body absorbs as much as it needs. The bath will also help with muscular tension (see below).

Establish a Healthy Self-care Sleep Routine

Ease muscular tension – Give yourself a soothing essential oil massage and enjoy a relaxing yoga routine. I’ll share my favorite winding-down yoga sequence in our next post.
Decrease blue light exposure – It’s becoming well-known that blue light interferes with melatonin production and disrupts sleep. It’s best to avoid screens 2-3 hours before bed. Consider keeping the lights dim at night and try sleeping in a darker room. If a child needs a night light for comfort, make sure it’s a warm, red-hued light.
Turn down the heat – Most people sleep better when their heads are kept cool. 65-68°F is apparently the ideal range.

(2) Wake with the sun

In addition to going to bed earlier, see if you can wake up naturally, weaning yourself off of using an alarm. I know this may sound scary if you have early morning meetings at work or have kids to get ready for school. But if you’re going to bed by 10 pm over a few weeks, then you’ll consistently start waking up ~5-7 am. Hopefully that gives you enough time to get yourself and the kids ready in the morning.

If you’re having a hard time waking, try to:

Get some morning sunshine as soon as you can.
Eat a big protein-packed breakfast to fuel your body and get it moving.
Try to exercise and do as much activity in the sunlight throughout the day.
Resist the urge to caffeine-up or to take a nap – Both might interfere with the progress you’re making in balancing your inner clock as it adjusts with the sun.
You’re on your way to better sleep habits!

What More You Can Do To Get Better Sleep

Finding and adjusting to your circadian rhythm will take some time and you may oscillate between insomnia & early morning grogginess for a bit until you find your groove.

If you’ve tried everything suggested and are still not able to sleep well, hope for a natural solution is not lost! We’ve only discussed the physical cause of sleep disturbances in this post. In our next posts, we’ll look at how Yoga and Traditional Chinese Medicine can help on emotional and energetic levels too.