Intentional Wellness Co. (2026)

18/11/2022

This may not be the first instinct when you first come home with a new child but setting a bedtime routine will allow a smooth transition into creating a healthy sleep cycle. Around 3-4 months of age a baby starts to produce melatonin, creating a time with more predictable sleep patterns. This is when they finally move out of the “fourth” trimester and can learn how to self-soothe. These steps can assist in a sleep routine that is stress free for all.

🍼Create Bedtime Routine: This may include just a few simple steps. Some ideas include bathing, feeding, infant massage, and swaddling. A dark sleeping space and white noise can set the perfect environment for sleep. Then simply placing your infant to sleep drowsy but awake.

🍼Be consistent: This is the most important component. It allows for less stress for you and your baby, transitioning to what is going to come next.

🍼Give yourself enough time: This will also allow the routine to be less stressful. It will allow you to complete the routine and not rush so that you can enjoy this time with your baby. It will also prevent you from missing their sleep window. Cues for sleep include rubbing of the eyes, fussing, and yawning.

🍼Consider dissociating feeding from sleep: Once your infant reaches the six month mark it can be helpful to change up the routine and feed your infant prior to starting bedtime routine. This gives them the opportunity to practice falling asleep independently. It will also prevent the association of sleep with feeding which can cause unnecessary nighttime feedings when the infant cycles though sleep.

🍼End with calming activities: Try to avoid unnecessary overstimulation prior to laying the infant down for sleep. Start with the most stimulating activities such as bathing and slowly transition into reading. This can then be a time to use white noise and place the infant into their sleep space for a restful night’s sleep.

🍼Limit screen time: The APP recommends avoiding all screen time prior to sleep. A good rule of thumb is to turn off all electronics including the TV two hours prior to sleep.

🍼Follow a shorter bedtime routine for naps: This will reinforce the routine with sleep.

17/11/2022

When you sleep it allows your brain to store your previous day’s experiences, creates your memories and triggers the hormones of the body that regulate your mood, energy and mental clarity.

💤 Stage 1 Wakefulness: This is when your body is preparing for sleep. Your muscles start to relax and your breathing and heart rate begin to slow. Alpha and beta brain wave are present with beta waves being more prominent.

💤 Stage 2 Light Sleep: During this stage of sleep, you are less likely to wake up. Your heart rate and breathing continues to decrease. Your core body temperature is also decreasing during this stage. This is the beginning of non-REM sleep.

💤 Stage 3 & Stage 4 Deep Sleep: This stage is essential for overall health and wellbeing. Stage three is the deepest phase of the sleep cycle and is critical for stages of sleep and memory. These are the stages of sleep that your immune system also repairs and strengthens itself. Your body repairs and regrows tissue and builds muscle and bone.

💤 REM Sleep: This is the rapid eye movement stage. As your sleep progresses your REM sleep periods last longer and longer. This is the stage of sleep that is responsible for dreams. It is important that you finish this stage of sleep, or you can often feel that you have not slept at all.

Sleep is vital to every aspect of our overall health and wellness. Investing in your sleep will in the end pay off for your overall health.

15/11/2022

Sleep is an important part of our lives. You may think that nothing is happening while you sleep at night, but our brains are actually VERY active during sleep.

Sleep is needed for:
✨Growth- Deep sleep helps support growth. During this part of sleep the body is releasing growth hormones and produces proteins that help with cellular growth and repair.

✨Nervous System Function- A lack of sleep affects your memory and your ability to be mentally clear. Sleep deprivation can cause hallucination and mood swings. It also leads to increased behavior issues in children. During sleep our nerve cells repair themselves and nerve connections strengthen the brain.

✨Survival: This is not fully understood but research shows that a lack of REM sleep can shorten lifespans. It also damages the immune system putting us at higher risk for illness.

✨Well-being: Overall people that do not get enough sleep are at higher risk for developing chronic medical issues including obesity, diabetes, neurological disorders, and cardiovascular issues.

SLEEP DEBT:
If you have experienced a poor night sleep or lack of sleep over a span of a few day… you may have created a sleep debt. This debt continues to build up, creating you to feel physically and mentally exhausted. You cannot necessarily make up your debt by sleeping longer hours on the weekend. It is important to be consistent and get enough quality sleep all week long.

14/11/2022

Did you know that nutritional deficiencies could be causing your sleep problems and impacting your quality of sleep?

◈Vitamin D: These receptors are expressed within several areas of the brain including the brainstem and play an important part in sleep regulation. It is also involved in the production of the “sleep hormone” melatonin. Deficiencies can cause sleep disorders including decreased sleep latency, lack of sleep efficiency and shorter sleep durations.

◈Calcium: This nutrient is essential to help the brain use the amino acid called tryptophan. This is responsible for the manufacturing of the sleep-inducing substance called melatonin. Calcium is also directly related to our sleep cycles. Calcium levels within the body are noted to be higher during some of the deepest levels of sleep, called REM phase. The absence of REM deep sleep or disturbed REM sleep are directly related to calcium deficiency.

◈Selenium: This is an essential component of helping DNA protect against cell damage and infection. It has also been linked with sleep regulation. It plays an important role in reducing abnormal sleep patterns.

◈Magnesium: This nutrient helps the body to relax and aids in the reduction of stress. It helps to regulate neurotransmitters that are directly related to sleep. It can make it easier to fall asleep, improve sleep quality and supports deep, restorative sleep.

◈Omega-3 Fatty Acids: This nutrient has widespread benefits including reducing inflammation. They help to improve your sleep quality; help you fall asleep more quickly and improve your daytime performance. DHA also stimulates melatonin. The hormone is responsible for the body’s circadian rhythm.

Some preliminary research also shows that zinc can also help to regulate sleep and improve sleep quality.

11/11/2022

Sleep is essential to every process in the body. It affects how our body functions physically and mentally, our ability to fight disease and develop immunity, and our overall metabolism and risk for chronic illness.

Exercise helps the body and mind relax. This is a promoter of deep sleep. Just a brisk walk and increasing your overall daily steps will help to increase melatonin production and improve your internal sleep regulation which positively impacts your sleep quality. Better yet it will also help set your internal clock, known as your circadian rhythm.

Natural light exposure in the mornings is directly associated with improving sleep. It will allow your body to fall asleep earlier and achieve deeper more restorative sleep. Protect yourself at night by limiting artificial blue light. This comes from electronic devices. It can suppress your body’s natural melatonin production and negatively impact your sleep.

Nutrition and eating habits are also directly related to your sleep-wake cycle. A lack of key nutrients in your diet, such as calcium, magnesium, zinc and vitamin D, can lead to sleep issues. Caffeine and alcohol have also been shown to influence a person’s circadian rhythm negatively. Another important factor to consider is daily eating patterns. Try to be consistent as possible and the goal is to not eat for at least three hours prior to bed. This will allow your body to focus on restorative sleep and not on digesting your food.

10/11/2022

Groundbreaking science used to help clients:

☑️ better manage chronic health issues

☑️ optimize their immune system, gut microbiome & cardiovascular health

☑️ improve their physical, mental & emotional wellbeing

This 90-Day Optimize Immunity & Wellbeing program created in just 15-minutes with 4-6 stands of hair uses epigenetic mapping technology to provide an individualized analysis of 18 system supports including the client’s immune, gut and cardiovascular support systems.

This advanced health assessment tool can be used to combat pre-existing challenges or used proactively to anticipate future challenges. For example, this assessment can help identify deficiencies in cardiovascular health and provide nutritional solutions to address those deficiencies. This includes key nutrients for cardiovascular health such as omega 3 fatty acids, fiber, monounsaturated fats, folic acid & potassium.

This is available for ALL ages.

If you are interested in an epigenetic hair analysis, please send me a DM for more information.

10/11/2022

Virtually every single cell in the body contains approximately 3 billion DNA based pairs. Yet only 0.1% of our genome is unique. Research has shown that there is less than a 5% risk of developing a particular disease.

The question is, what is impacting our overall health?
◈ Physical activity
◈ Lifestyle choices – including sleep hygiene/quality
◈ Nutrition
◈ Exposures to toxins
◈ Exposure to virus, bacteria, and parasites
◈ Our individual epigenome, which is directly influenced by all of this and more.

Epigenome
◈ This term is derived from the Greek word epi which means “above” the genome.
◈ The epigenome consists of chemical compounds that can attach to the DNA and modify, or mark, the genome in a way that tells the gene what to do, where to do it, and when to do it.

While DNA never changes, environmental stressors such as pollution, life events, and lifestyle choices can change your epigenome over time. Environmental factors affect both epigenetics and metabolism and control disease predisposition.
Increasing evidence suggest that epigenetic modifications (particularly DNA methylation) may help determine an individual’s variability in metabolic health. Your metabolic health plays an important role in your risk of developing metabolic disease such as heart disease, stoke and type two diabetes.

By assessing and addressing environmental exposures that cause epigenetic changes, impact cellular health and contribute to nutritional and hormonal imbalances, you can take back control of your health.

Epigenetic Hair Analysis gives you the tools to make positive change towards overall wellness. This scan provides data-driven personalized plans to optimize health, immunity and cellular wellbeing.

If you are interested in more information, send me DM. I would love to work with you.

Intentional Wellness Co.

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