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Sleep Deprived





Sleep is one the of the most neglected and cheapest ways to improve your health and mindset.  Here are a few things you can do to get a more restful nights sleep: 




Get to sleep before 10:00 PM.  

Minimize your exposure to bright lights, fluorescent lights, light from electrical devices for at least 2 hours before going to bed.  

Sleep in a room that is completely dark.

Avoid the consumption of stimulants (caffeine) after lunch.  

Try unplugging all electrical appliances in bedroom. (This will limit exposure to EMF’s)

 Try meditation or yoga before bed; deep breathing.   

 Use blackout curtains

 Wear ear plugs-allows you to hear your heartbeat, blocks outdoor noises

 Use an "eye pillow" or eye mask that blocks out light

 Use an essential oil diffuser. Best essential oils for sleep: lavender, chamomile, mandarin (DoTerra, Young Living, Veriditas)  

 Take the TV out of the bedroom

 Wear non-restrictive clothing to bed

 Take a warm bath w/ Epsom salt (magnesium will help with calming and relaxation)

 Drink herbal tea (Nighty Night Tea)

Melatonin/Sleep Supplements- If I’m having a particularly difficult time falling asleep due to stress I take 3-5 milligrams of melatonin.  

Listen to soft, peaceful music.  (Iphone App-Relax Melodies)


Avoid eating or exercising at least 2-3 hours before you sleep.

Turn your phone on airplane mode at 8:00 PM until 9:00 AM the next day. If you can put your phone in another room while you sleep it is best!


**If you have trouble sleeping and would like to learn more I'm offering a class on sleep at the Pearson Lakes Art Center THIS THURSDAY!  CLICK HERE for more details! 



Copyright, 2018, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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Addictions and Intuition


As you know I'm an avid reader! I've been reading a book on detoxing and addictions. Coffee, energy drinks, soda, cigarettes, alcohol, drugs, exercise, food, sugar, wheat/gluten, sex. porn, complaining, blaming, procrastinating...etc.  These things numb us and prevent us from receiving messages from our guides and dull our intuition.  When our bodies and mind are clear from toxins, our brains are sharper, we are focused, full of energy and more creative!! Thus ready to fulfill our life purpose here on Earth!



Some simple steps to take to help release addictions:   

Support/Accountability- Therapist, counselor, energy healer, pastor, family, friends.

Ask your angels and the Universe for help- Call upon Archangel Michael and Raphael specifically for addictions.

Rid your home of anything you use to dull the pain, hurt, boredom, or loneliness.

 Fuel your body with clean foods. Avoid processed, acidic foods and other toxins.

Drink plenty of pure, filtered water. When we are dehydrated we are more emotional, develop brain fog, which leads to making bad decisions.

Use essential oils. Particularly Geranium and Rose.  Geranium helps regulate your body clock and balances your sleep/wake cycles.  It's calming and uplifting at the same time. It also enhances your self-esteem and confidence.  Rose brings you to a heart-centered space, with your total awareness being focused on love, which is the ultimate healer. The more love you surround yourself with, the more healing energy you will experience. 

Detox negative people from your life. Dramatic, draining, and stressful people have no place in your life. These people can dampen your light and overstep boundaries.  If you feel off or uneasy around someone they are usually negatively affecting your energy. Releasing these unhealthy and unbalanced relationships is the healthiest thing you can do.  


 If you would like to know more about my health and life coaching or would like to schedule a session please contact me. 

Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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Jackie's Health Tip of the Week 10/9/16



Here are few reasons why sodas (especially diet ones) will deter your health and weight loss goals:

  • pH of 2.5: Sodas are 50,000 times more acidic than neutral. It would require 30 glasses of clean water to balance out just ONE can of soda. Why is this important? All diseases (including cancer) thrive in an acidic environment.

  • High Fructose Corn Syrup (HFCS): This highly processed sweetener significantly raises insulin levels and has been linked to Diabetes, Obesity and Metabolic Syndrome. Plus, the majority of HFCS is derived from genetically modified corn. (GMO)

  • Aspartame, Splenda: All artificial sweeteners are just that–Artificial. They are the result of a chemical process that produces dangerous neurotoxic compounds. Aspartame has been linked to brain tumors, migraines/headaches, epilepsy/seizures, depression and autoimmune diseases. Sucralose (Splenda) falls into the same category. The company claims it is made from sugar, but they neglect to tell you they alter a sugar molecule and insert chlorine–a dangerous carcinogen (cancer causing agent).  These artificial sugars are addictive and actually cause you to gain weight!

  • Caffeine: Caffeine has a half-life of 6 hours, meaning that it will stay in your body for 12 hours before the effect wears off. Even if you think caffeine doesn’t affect you, it will still alter your sleep cycles and the quality of your sleep. Caffeine is also a diuretic–dehydrating you even though you believe you are ingesting liquids.


Source: Draxe.com 


CLICK HERE to follow me on Facebook for more health and wellness tips like this! 





Copyright, 2016, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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Not Getting Enough Zzzz's?

Sleep:The cure all.  Whenever I am feeling down or sick I go to bed earlier or allow myself to sleep in. It does wonders for my emotional state and sanity!  Your body needs adequate sleep to heal itself physically and psychologically. 



The Circadian Cycle is natural physiological cycle of about 24 hours that persists even in the absence of external cues.

The cycles of light and dark that result from the movements of the sun and planets affect nearly all living creatures.  Our sleep schedules are still very much in tune with the sun and our environment.  Whenever light stimulates your skin or eyes, regardless of the source, your brain and hormonal system think its morning.  In response to the light, your hormonal system naturally releases cortisol. Cortisol is an activating hormone that is released in response to stress, light being a form of electromagnetic stress. This activates the body and prepares it for movement, work, combat or whatever may be necessary for survival. 

Why You Can’t Sleep:

Stress- Night time worries and wakefulness. 

Nutrition- Deficiencies can lead to difficulty falling or staying asleep.  A lack of magnesium –key in relaxing muscles- is associated with insomnia, and calcium is important in the production of melatonin, a hormone that regulates sleep cycles.

Sleep Apnea- A chronic, serious condition that affects millions of people.  Marked by pauses in breathing or shallow breathing during sleep that may last from a few seconds to more than a minute and can occur as many as 30 times or more per hour.  If oxygen levels drop because breathing is shallow or interrupted, the brain is triggered to wake up, so the overall quality of sleep is dramatically affected. 

Hormonal Shifts- Women are three times more likely than men to have disturbed sleep patterns, and hormonal shifts may be one reason.  When hormone levels surge or drop during pregnancy, menstrual cycles, or menopause, sleep can be dramatically affected. 

Caffeine and Alcohol Consumption

Pain- I use Pain Relief Essential Oil from Veriditas. 

Sleep Environment- Bedroom too warm, poorly ventilated, loud, uncomfortable mattress, pillow….screen time (computer, TV) , exercise, arguing too close to bedtime. 

Excito-toxins- Aspartame, hydrolyzed vegetable protein, and MSG are considered excite-toxins, a class of chemicals that overstimulates neurons, causing them to fire rapidly and ultimately die.  This effect is especially pronounced in the parts of the brain that control sleep cycles.  MSG is found in large quantities in processed foods. 

Blood Sugar- If you blood sugar is unstable, you’ll likely wake at least once in the middle of the night as your body becomes mildly hypoglycemic and your brain calls out for energy.  High-carb bedtime snacks are of the main culprits, but even a sugary dessert can impact blood sugar and interrupt sleep.  Spicy, oily, or heavy meals can also upset slumber.  

Optimizing your Sleep/Wake Cycle:  

*Get to sleep by 10:30 pm.
*Minimize your exposure to bright lights, fluorescent lights, for at least 2 hours before going to bed. This includes your laptop and phone! 
*Sleep in a room that is completely dark.
*Avoid the consumption of stimulants after lunch.
*Eat right for your metabolic type, particularly dinner.
*Drink plenty of water. Half your body weight in ounces of water each day (ex: 130/2=65 ounces)
*Exercise!
*Try unplugging all electrical appliances in bedroom. 
*Chiropractic
*Acupuncture
*Massage

More Tips:

  1.  Try meditation or yoga before bed; deep breathing
  2.  Use black out curtains
  3.  Wear socks to bed-keeps your body heat in
  4.  Wear ear plugs-allows you to hear your heartbeat; blocks outdoor noises
  5.  Use an "eye pillow" that blocks out light,TempurPedic $42
  6.  Use an essential oil diffuser, air purifier
  7. Best essential oils for sleep: lavender, chamomile, mandarin (DoTerra, Young Living, Veriditas)
  8.  Take the TV out of the bedroom
  9.  Wear non-restrictive clothing to bed
  10.  Take a warm bath w/ Epsom salt before bed
  11.  Drink herbal tea (Sleepy Time/ Nighty Night Tea)
  12. Eat foods that contain L-tryptophan.
  13. Melatonin/Sleep Supplements
  14. Have sex-releases serotonin; helps you to relax.
  15. Listen to soft, peaceful music.  (App-Relax Melodies)
  16. Drink warm milk with turmeric (almond milk may also be used)
  17. Take a detox bath- 1 cup apple cider vinegar, 1 cup sea salt, 1 cup Epsom salt, 6 drops lavender essential oil.  
Please follow me on Facebook for more health and wellness tips! 



Copyright, 2015, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

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The 3:00 PM Wall-Increase Energy

Commonly Asked Question: I have low energy and feel fatigued all the time, what would help?  
B-Vitamins- These are the vitamins that get depleted first when stressed. 

 B-Vitamin rich foods: spinach, parsley, broccoli, beets, turnips, mustard greens, asparagus, romaine lettuce, lentils, bell peppers, turnip greens, almonds, brussel sprouts, oranges, eggs, fish, sunflower seeds, beans. 

Vitamin D3- have you ever gotten yours checked? Simple blood test you can ask for at the doctor's office. Most people are on the low end especially if they do not supplement! (I offer Vitamin D testing as a service. Please contact me for more information)


Juice-Cleanses body and gives your digestive system a break! Nutrients get absorbed right away giving you a burst of energy. 






Greens Powder-helps alkalize the body. Usually contains wheat grass, alfalfa, spirulina, chlorella, barley grass, spinach, broccoli. 
Exercise-Get your blood and body moving! Interval Training is one of the best types of workouts to do. Other names for interval training: Tabata, BURST, HIIT, Crossfit, Kosama etc. 

 Green/Herbal Teas-Green tea contains natural caffeine and contains the amino acid, L-theanine, which increases alertness. With L-theanine working to increase mental energy and caffeine also working to increase energy, the result is a steady, clear state of increased energy without the jittery side-effects.

 English Breakfast Teas-use as an alternative to coffee in the mornings! 

 Eat every 3-4 hours stabilizes blood sugar levels. Your energy will be even kill all day long if you eat protein, a veggie, and a healthy fat every time you eat! Ditch the sugars! 

 Drink more water-you are probably dehydrated if you are not drinking half your bodyweight in ounces of water each day! 

 Take a technology break-computers, cell phones, and electronic devices zap our energy! Try going on a camping trip or turning off your phone and computer at night. Read a book! (preferably a real physical book and not one on a Kindle or Nook) 


Take a walk- great for getting fresh air and taking a mental break! Nature is very therapeutic and grounding! 
*Please contact me if you would like more personalized recommendations based on your body or to set up a wellness consultation. 712.790.5883 or Jackie@OptimumWellnessMN.com 


Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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