Dr. Krystal Crawford ND, MS, RH, PhD

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Licensed and Board Certified Naturopathic Physician

Regulatory Medical Writer

Cosmetic and Formulations Chemist

Owner of Dr. Krystal's Special Blends

As a Licensed and Board Certified Naturopathic Physician, who graduated from the University of Bridgeport’s College of Naturopathic Medicine and Nutrition Institute, where I received my Doctorate in Naturopathic Medicine and Master of Science in Human Nutrition. I worked closely with many esteemed Naturopathic Physicians including Dr. Peter D’Adamo. Before medical school, I received my Bachelor’s of Science in Biochemistry from the University of Brockport and worked as a Formulations Chemist for pharmaceutical and nutraceutical companies.

As a Formulations and Cosmetic Chemist, I work with clients who want high-quality, long-lasting, and effective natural products. I am an expert at formulating hair and skin care products, supplements, cosmetics, natural pesticides, and more. I am not prepared to make a carbon copy of other products on the market. I value uniqueness and for the goal to fully align with your original design.

As a special treat, I have formulated personal products for my patients suffering from psoriasis, eczema, skin concerns due to autoimmune disease, and more. I stand by my naturopathic principles, helping your body to promote healthier hair, skin, and overall health! My motto is "Helping you to achieve overall wellness."

I am pursuing my Ph.D. in Health Policy and Administration and have my Bachelor’s in Biochemistry and Doctorate in Naturopathic Medicine. My education in these fields has made me one of the top medical writers on the market. My sophisticated writing style, will save your organization significant time and money and is the reason why my rates are high. I have years of experience and education, and my writing reflects that. I believe in the phrase "You get what you paid for."

My products are unique as I am a Naturopathic Doctor, Formulation Chemist, and Registered Herbalist with 10+ years of experience in specializing in natural health and chemistry when helping to develop these special blends. I was trained extensively in making natural products for my naturopathic practice and knowing what ingredients work synergistically with each other to produce a beautifully blended product of your dreams!

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Do you have a supplement idea, but don't know how to promote your product or develop an effective and natural formulation that complies with the FDA? I can be of service to you!

My supplement formulations are unique as I am a Naturopathic Doctor, Cosmetic Chemist, and Registered Herbalist with 10+ years of experience in specializing in natural health and chemistry when helping to develop these special supplement blends. I am well-versed in regulatory standards in Asia, Europe, and the US. I can write about each raw ingredient by describing the purpose, health benefit, and such to educate your consumers.

I was trained extensively in making natural products for my naturopathic practice and knowing what ingredients work synergistically with each other to produce a beautifully blended product of your dreams!

To get started on your high-quality product, go to my online store of contact me at drkrystal@drcrawfordndms.com.

I look forward to working with you to achieve optimum health!

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Hello everyone! It's been ages since I've given you all updates on what I'm doing. First, thing's first, I have decided to quit freelance medical writing for good. I am no longer accepting anymore clients to write medical content for but still will be writing for my long-term clients however. Although I have enjoyed being a medical writer for seven years and made connections with awesome clients, I've felt that it was time for me to make room for better opportunities for personal growth and my career. This wasn't an easy decision to make. I was thinking about walking away after the holidays, but since I have been richly busy in other areas of my career, I thought it was time to let medical writing go now. I wouldn't necessarily say I am quitting, but making more room to advance and be in the career I want and enjoy so I had to let medical writing go.

Currently, I'm still going to be writing informative blog post that are naturopathic-related and on topics helpful for writers and small businesses from time to time. Keep an eye out for the launch of my new ebook, "A No-Nonsense Writing and Entrepreneurship Guide I Wish Existed Before I Started". In a nutshell when it comes to writing, I am going to show some TLC for my blog and only write for my long-term client.

For the past year, I have been formulating hair and skin care, natural, and supplement products for clients. I've enjoyed it so much I have decided to open my business for this opportunity. In addition, my telemedicine business is booming and I am making a huge difference in the lives of my patients across the globe. I am utilizing most of my time catering to my telemedicine and formulations business, while writing helpful blog posts. In addition to making more room for my telemedicine business, I have stopped medical writing consultations. One more thing, it's been a YEAR since I've enrolled in the PhD program! Yay! More exciting updates to come! :)

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We’re always continually searching for many ways to transform our lives, but, we often neglect the most vital miracle lifestyle within our control: sleep.

One of the best favors you can do for yourself is to get enough sleep. Sleep helps our body recover from daily activities, enhances memory, promotes better mood,  and brain function. Blissful sleep is rejuvenating, a recharging repose in which about one-third of our lives are spent. When we rest, our bone marrow and lymph nodes produce substances that aid the immune system and much of the body’s repair work is done. Yet for many of us, sleep can be intangible, leaving us exhausted and lacking clarity the next day. As the wise Dalai Lama once said, “Sleep is the best meditation”! There are natural sleep aids and simple to follow habits that will ensure you are getting the best sleep in years!

 

Sleep Natural Aids

 

 

CBD Oil

 

CBD, cannabidiol, is a cannabis compound found naturally in hemp and marijuana plants that have been known to reduce anxiety and insomnia. In a randomized trial, 300 mg of CBD improved anxiety induced by a simulated public speaking event as compared to 5 mg of ipsairone, an antianxiety pharmaceutical drug.

Many small-scale studies have researched the safety of CBD use in adults and found that it is well-tolerated across a wide range of doses. There have been no significant side effects in the central nervous system or effects on vital signs and mood among people who use it either slightly or heavily. Doctors recommend a dose of 10-20mg daily to reduce anxiety symptoms. Doses as high as 300 mg have been used and cause a sedative effect.

 

Calcium Citrate

Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing hormone melatonin. Research shows calcium is directly related to the sleep cycle. In one study, published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency. Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.

 

Potassium Citrate

Potassium is a critical mineral in the body that helps to relax muscles and nerves and serve as a sleep aid for those who have trouble sleeping through the night. In a study from the University of California San Diego, researchers examined the effects of potassium supplementation on sleep quality. A placebo-controlled study compared one week of potassium supplements to one week of identical placebo capsules. The results were published in the journal “Sleep,” and showed that potassium significantly increased sleep efficiency due to fewer awakenings after falling asleep.

 

Magnesium

Magnesium is well-known for its ability to relieve insomnia. Researchers in one study found that it helps decrease cortisol, known as the “stress hormone” that causes patients to stay up during the night. It also helps muscles relax, promoting a calm “sleepy” feeling and increases GABA to improve mood and encourage sleep

 

L-Theanine

L-theanine is an amino acid that is found in abundance in some teas, especially green. Research shows that L-theanine can improve the quality of sleep, not by acting as a sedative but by lowering anxiety and promoting relaxation. L-theanine increases alpha wave activity in the brain, mimicking brain waves during sleep phases which causes an increase in the production of dopamine, serotonin, and GABA to promote sleep and elevate mood. L-theanine does not cause grogginess or addictive behavior overtime, which is a side effect for most sleep aids.

L-theanine helped improved sleep quality and length of time spent sleeping in a recent study of young males with ADHD. The volunteers reported feeling refreshed after sleep, had fewer nightmares, decreased anxiety, more relaxation at bedtime, and more energy throughout the following day

 

Passionflower

Passionflower is a gentle, relaxing, and safe herb to help encourage sleep. Its sedative effects are helpful to allow individuals to wake up feeling refreshed in the morning, making it a candidate for those who wake up frequently throughout the night. It can be taken in large doses for a long period of time when necessary and has not been associated with acute or chronic toxicity. Unlike prescription or over-the-counter sleep aids, passionflower won’t leave a “groggy” feeling the next morning.

Passionflower is a useful adjunct in managing nervous disorders that affect sleep and is a popular ingredient for general sleep, insomnia, perimenopausal sleep disturbances, depression, and anxiety. A clinical trial evaluated the effects of passionflower tea on sleep quality. For 1 week, volunteers consumed one cup of either passionflower tea or placebo and filled out a sleep diary for 7 days. The data suggested significantly improved sleep quality with passionflower tea compared with placebo.

 

Zinc

Zinc plays an essential role in neurotransmitter function and helps maintain cognition. It is necessary for the metabolism of melatonin, which is a crucial hormone for healthy sleep. A study showed that women and children with higher zinc blood serum levels had better sleep quality than those with low zinc blood serum levels. Another study in infants revealed that zinc supplementation prolonged sleep duration.

 

Hops

Hops are used for inability to sleep or stay asleep (insomnia), anxiety, and other sleep disorders. While hops are generally recognized as safe by the FDA, hops may be more likely to cause side effects when taken in larger quantities.

The appropriate dose of hops depends on several factors such as the patient’s age, health, and several other conditions. At this time, there’s not enough scientific information to determine an appropriate range of doses for hops.

 

Lemon Balm

Lemon Balm is used for digestive problems, especially if due to nervousness. It has been shown to reduce colic, sleeplessness and anxiety and is the preferred ingredient in various anti-anxiety formulations. One study showed that a lemon balm extract by itself reduced anxiety-associated symptoms and anxiety manifestations in patients with anxiety disorders and reduced insomnia by 42% in patients with sleep disorders. In a double-blind, placebo-controlled, randomized study, a single dose of lemon balm extract (600mg) increased alertness and calmness in adults during a stress test.

 

Chamomile

Chamomile preparations have been used to treat insomnia. The sedative effects of chamomile are due to the flavonoid, apigenin, that binds to receptors in the brain known for causing sleep. As mild sedative for nervousness and nightmares, it is especially beneficial for elders and infants who are restless when attempting to sleep.

In a clinical trial, ten cardiac patients were reported to have immediately fallen into a deep sleep after drinking chamomile tea. In another study, researchers wanted to test the effects of chamomile extract on sleep quality in sixty randomly selected elderly patients. The treatment group was required to take 200mg chamomile extract capsules twice a day for 28 consecutive days, while the control group received 200mg wheat flour capsules in the same manner. As a result, the use of chamomile extract significantly improved sleep quality among elderly patients in the treatment group.

 

Vitamin D

Vitamin D is important for maintaining healthy sleep. Recent research indicates that Vitamin D influences both sleep quantity and sleep quality. In a study of 3,048 men ages 68 and older, researchers analyzed the sleep patterns and Vitamin D levels among the participants. The researchers have found that Vitamin D deficiency was associated with low Vitamin D blood serum levels, less sleep overall, and more disrupted sleep.

 

Simple Sleep Hygiene Tips

  1. Blocking out light. Our bodies are geared to sleep when it's dark, so you can encourage that rhythm by turning off all the lights in your home.

  2. Turn off the noise. If you live in a city where loud noise is a constant problem, earplugs or a white noise machine may do the trick. Turning off the television and placing the phone on the dresser ( advise not to have it laying by your side in bed) are helpful tips to ensure unnecessary noise doesn't interrupt your sleep.

  3. Make it Cozy and Beautiful. We are more likely want to fall asleep into a deep slumber when our bedrooms appear to be serene and beautiful. Relaxing music, aromatherapy, soft blankets, and pretty colors are an added bonus to a cozy room. Make sure your room is nice and clean and neat to prevent added stress and the urge to want to clean up before bed.

  4. Put away the computer and work materials. The bedroom should be a place of relaxation and rejuvenation. Having the computer and work materials around encourages the need to get last-minute work done that can be completed another time.

  5. Appropriate temperature. The recommended bedroom temperatures should be between 60 and 67 degrees Fahrenheit for better sleep. When lying in bed, your body temperature starts to decrease to encourage rest and the temperatures above can help facilitate this. Having a more relaxed room makes it easier for your eyes to shut for the night. 

  6. Cover the clock and cell phone. If you've every laid wide awake in bed, then you may have experienced the agony of staring at Facebook or your clock as morning quickly approaches. The pressure of responding back to Facebook post or watching the minutes go by, when you know how sleepy you will be in the morning, is enough to prevent you from going back to sleep.

  7. Bedtime snacks. L-tryptophan is found in protein-rich foods and an excellent amino acid to help you fall asleep. Recommended bedtime snacks include turkey roll-ups, warm almond milk, toast with nut butter, crackers and cheddar, cereal, mozzarella cheese, nuts, seeds, fruit smoothie, chamomile tea, and oatmeal. Avoid drinking caffeinated drinks or sugary snacks, which can keep you up all night.

  8. Don't forget not to drink tons of water. Drinking tons of fluids before bed, will cause frequent trips to the bathroom and interrupted sleep.

  9. Figure out the root cause of your lack of sleep. Do achy muscles cause you to stay up all night? Were you diagnosed with insomnia or anxiety? Understanding the root cause of your sleeplessness is essential for your primary care physician to give you the appropriate solution.

 

Safety Information

Over-the-counter multivitamins and supplements cannot contain more than 100 mg of potassium because the mineral can cause serious side effects in people with kidney disease and may also interact with certain high blood pressure medications, over-the-counter painkillers, and laxatives.  From the different forms of potassium out in the market, potassium citrate is a highly absorbable form.

Passionflower is generally considered to be safe but should not be used during pregnancy and may interact with medications such as sedatives and antidepressants.

Lemon Balm is on the GRAS (generally recognized as safe) list in the US; no severe side effects have been reported. Lemon balm is contraindicated with hypothyroidism and during pregnancy.

The FDA considers L-theanine as a GRAS (“Generally recognized as safe”) ingredient, and there have been no reports of overdose or side effects of taking L-theanine. L-theanine should not be used during pregnancy.

Some individuals who take calcium supplements might experience gastrointestinal side effects including gas, bloating, constipation, or a combination of these symptoms. Calcium carbonate appears to cause more of these side effects than calcium citrate [40]. Calcium supplements can interact with many different prescription medications, including blood pressure medications, synthetic thyroid hormones, bisphosphonates, antibiotics, and calcium channel blockers.

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Sleep Solution

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Referencesshow?id=GKHPRGusHJc&bids=580222.12215216350&type=2&subid=0

Machado Bergamaschi, M., Helena Costa Queiroz, R., Waldo Zuardi, A., & Crippa, A. S. (2011). Safety and side effects of cannabidiol, a Cannabis sativa constituent. Current drug safety, 6(4), 237-249.

Köfalvi, A. (Ed.). (2007). Cannabinoids and the Brain. Springer Science & Business Media.

Russo, E. B. (2011). Taming THC: potential cannabis synergy and phytocannabinoid‐terpenoid entourage effects. British journal of pharmacology, 163(7), 1344-1364.

Nordstrom, K. (2016). Marijuana and Mental Health.

Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: a herbal medicine of the past with a bright future. Molecular medicine reports, 3(6), 895-901.

Parker, D., & Lott, R. S. (Eds.). (2013). Capstone Pharmacy Review (book). Jones & Bartlett Publishers.

GOULD, L., REDDY, C. R., & GOMPRECHT, R. F. (1973). Cardiac effects of chamomile tea. The Journal of Clinical Pharmacology, 13(11), 475-479.

Adib-Hajbaghery, M., & Mousavi, S. N. (2017). The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complementary therapies in medicine, 35, 109-114.

Massa, J., Stone, K. L., Wei, E. K., Harrison, S. L., Barrett-Connor, E., Lane, N. E., ... & Schernhammer, E. (2015). Vitamin D and actigraphic sleep outcomes in older community-dwelling men: the MrOS sleep study. Sleep, 38(2), 251-257.

Supplement Review: Hops. https://supplementsinreview.com/sleep/hops-sleep/. Accessed May 6, 2018.

Bone, K., & Mills, S. (2013). Principles and Practice of Phytotherapy-E-Book: Modern Herbal Medicine. Elsevier Health Sciences.

Passion Flower. http://www.naturallivingcenter.net/. Accessed May 6, 2018

Puri, R. K., & Puri, R. (2011). Natural Aphrodisiacs: Myth or Reality. Xlibris Corporation.

Walia, A. (2018). Magnesium: The Safe First Line of Defense for Clinical Depression. Evolution.

Preedy, V. R. (Ed.). (2012). Tea in health and disease prevention. Academic Press.

Lyon, M. R., Kapoor, M. P., & Juneja, L. R. (2011). The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial. Alternative medicine review, 16(4), 348.

Kennedy, D. O., Little, W., Haskell, C. F., & Scholey, A. B. (2006). Anxiolytic effects of a combination of Melissa ofcinalis and Valeriana ofcinalis during laboratory induced stress. Phytotherapy research, 20(2), 96-102.

Kennedy DO, Little W, Scholey AB. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosom Med. 2004 Jul-Aug;66:607-13

Dodig-Curković, K., Dovhanj, J., Curković, M., Dodig-Radić, J., & Degmecić, D. (2009). The role of zinc in the treatment of hyperactivity disorder in children. Acta medica Croatica: casopis Hravatske akademije medicinskih znanosti, 63(4), 307-313

Peuhkuri, K., Sihvola, N., & Korpela, R. (2012). Dietary factors and fluctuating levels of melatonin. Food & nutrition research, 56(1), 17252.

Song, C. H., Kim, Y. H., & Jung, K. I. (2012). Associations of zinc and copper levels in serum and hair with sleep duration in adult women. Biological trace element research, 149(1), 16-21.

Ji, X., & Liu, J. (2015). Associations between blood zinc concentrations and sleep quality in childhood: A cohort study. Nutrients, 7(7), 5684-5696.

Kordas, K., Siegel, E. H., Olney, D. K., Katz, J., Tielsch, J. M., Kariger, P. K., ... & Stoltzfus, R. J. (2009). The effects of iron and/or zinc supplementation on maternal reports of sleep in infants from Nepal and Zanzibar. Journal of developmental and behavioral pediatrics: JDBP, 30(2), 131.

Owen, G. N., Parnell, H., De Bruin, E. A., & Rycroft, J. A. (2008). The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutritional neuroscience, 11(4), 193-198.

Sleep. Retrieved from https://www.sleep.org/articles/temperature-for-sleep/.

Images from free sources online.

 

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Check out my new blog post, my recommendations for the cold and flu season!

Cold and Flu Season Blog Post

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Most fried chicken recipes require egg, wheat flour, or milk which all doesn’t agree with me. I have formulated the perfect fried chicken recipe that taste great and very easy to make! I wanted to share the love so click on the recipe link below. ???

 

??Gluten-Free, Dairy-Free, and Egg-Free Fried Chicken Recipe.??

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What makes my bath bombs unique? Well, every ingredient is natural and different! My bath bombs consist of herbs and deeply moisturizing butters that are not included in your typical bath bombs. As a bonus, my bath bombs are naturally-scented with the volatile oils released from herbs, without human-made essential oils added so those with sensitivities can enjoy the benefits these beautifully formulated bombs give. Subscribe to my email list to keep updated on the juicy details of what these awesome bath bombs may do for your health!

As a Naturopathic Doctor and Formulations Chemist, I am well-versed in the strict formulation standards of both Europe, Japan, and the United States. My products comply with SOPs, cGMPs, HS&E, and FDA/DEA/OSHA, USA/NOP, NSF/ANSI, and NPA regulations. I test my products for potential contaminants of mold or bacteria and are made in a highly-sterile environment. My products are made from the most gentle, natural, hypoallergenic and toxic-free ingredients.  I have 10+ years of experience in specializing in natural health and chemistry when helping to develop these special blends. I was trained extensively in making natural products for my naturopathic practice and knowing what ingredients work synergistically with each other to produce a beautifully blended product of your dreams!

As a special treat, I have formulated these bath bombs and all of my products for my patients suffering from psoriasis, eczema, skin concerns due to autoimmune disease, and more. I stand by my naturopathic principles, helping your body to promote healthier hair, skin, and overall health! My motto is "Helping you to achieve overall wellness."

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Do you have a supplement idea, but don't know how to promote your product or develop an effective and natural formulation that complies with the FDA? I can be of service to you!

My supplement formulations are unique as I am a Naturopathic Doctor, Cosmetic Chemist, and Registered Herbalist with 10+ years of experience in specializing in natural health and chemistry when helping to develop these special supplement blends. I am well-versed in regulatory standards in Asia, Europe, and the US. I can write about each raw ingredient by describing the purpose, health benefit, and such to educate your consumers.

I was trained extensively in making natural products for my naturopathic practice and knowing what ingredients work synergistically with each other to produce a beautifully blended product of your dreams!

To get started on your high-quality product, go to my online store of contact me at drkrystal@drcrawfordndms.com.

I look forward to working with you to achieve optimum health!

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Hello everyone! It's been ages since I've given you all updates on what I'm doing. First, thing's first, I have decided to quit freelance medical writing for good. I am no longer accepting anymore clients to write medical content for but still will be writing for my long-term clients however. Although I have enjoyed being a medical writer for seven years and made connections with awesome clients, I've felt that it was time for me to make room for better opportunities for personal growth and my career. This wasn't an easy decision to make. I was thinking about walking away after the holidays, but since I have been richly busy in other areas of my career, I thought it was time to let medical writing go now. I wouldn't necessarily say I am quitting, but making more room to advance and be in the career I want and enjoy so I had to let medical writing go.

Currently, I'm still going to be writing informative blog post that are naturopathic-related and on topics helpful for writers and small businesses from time to time. Keep an eye out for the launch of my new ebook, "A No-Nonsense Writing and Entrepreneurship Guide I Wish Existed Before I Started". In a nutshell when it comes to writing, I am going to show some TLC for my blog and only write for my long-term client.

For the past year, I have been formulating hair and skin care, natural, and supplement products for clients. I've enjoyed it so much I have decided to open my business for this opportunity. In addition, my telemedicine business is booming and I am making a huge difference in the lives of my patients across the globe. I am utilizing most of my time catering to my telemedicine and formulations business, while writing helpful blog posts. In addition to making more room for my telemedicine business, I have stopped medical writing consultations. One more thing, it's been a YEAR since I've enrolled in the PhD program! Yay! More exciting updates to come! :)

Recommended Readings

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We’re always continually searching for many ways to transform our lives, but, we often neglect the most vital miracle lifestyle within our control: sleep.

One of the best favors you can do for yourself is to get enough sleep. Sleep helps our body recover from daily activities, enhances memory, promotes better mood,  and brain function. Blissful sleep is rejuvenating, a recharging repose in which about one-third of our lives are spent. When we rest, our bone marrow and lymph nodes produce substances that aid the immune system and much of the body’s repair work is done. Yet for many of us, sleep can be intangible, leaving us exhausted and lacking clarity the next day. As the wise Dalai Lama once said, “Sleep is the best meditation”! There are natural sleep aids and simple to follow habits that will ensure you are getting the best sleep in years!

 

Sleep Natural Aids

 

 

CBD Oil

 

CBD, cannabidiol, is a cannabis compound found naturally in hemp and marijuana plants that have been known to reduce anxiety and insomnia. In a randomized trial, 300 mg of CBD improved anxiety induced by a simulated public speaking event as compared to 5 mg of ipsairone, an antianxiety pharmaceutical drug.

Many small-scale studies have researched the safety of CBD use in adults and found that it is well-tolerated across a wide range of doses. There have been no significant side effects in the central nervous system or effects on vital signs and mood among people who use it either slightly or heavily. Doctors recommend a dose of 10-20mg daily to reduce anxiety symptoms. Doses as high as 300 mg have been used and cause a sedative effect.

 

Calcium Citrate

Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing hormone melatonin. Research shows calcium is directly related to the sleep cycle. In one study, published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency. Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.

 

Potassium Citrate

Potassium is a critical mineral in the body that helps to relax muscles and nerves and serve as a sleep aid for those who have trouble sleeping through the night. In a study from the University of California San Diego, researchers examined the effects of potassium supplementation on sleep quality. A placebo-controlled study compared one week of potassium supplements to one week of identical placebo capsules. The results were published in the journal “Sleep,” and showed that potassium significantly increased sleep efficiency due to fewer awakenings after falling asleep.

 

Magnesium

Magnesium is well-known for its ability to relieve insomnia. Researchers in one study found that it helps decrease cortisol, known as the “stress hormone” that causes patients to stay up during the night. It also helps muscles relax, promoting a calm “sleepy” feeling and increases GABA to improve mood and encourage sleep

 

L-Theanine

L-theanine is an amino acid that is found in abundance in some teas, especially green. Research shows that L-theanine can improve the quality of sleep, not by acting as a sedative but by lowering anxiety and promoting relaxation. L-theanine increases alpha wave activity in the brain, mimicking brain waves during sleep phases which causes an increase in the production of dopamine, serotonin, and GABA to promote sleep and elevate mood. L-theanine does not cause grogginess or addictive behavior overtime, which is a side effect for most sleep aids.

L-theanine helped improved sleep quality and length of time spent sleeping in a recent study of young males with ADHD. The volunteers reported feeling refreshed after sleep, had fewer nightmares, decreased anxiety, more relaxation at bedtime, and more energy throughout the following day

 

Passionflower

Passionflower is a gentle, relaxing, and safe herb to help encourage sleep. Its sedative effects are helpful to allow individuals to wake up feeling refreshed in the morning, making it a candidate for those who wake up frequently throughout the night. It can be taken in large doses for a long period of time when necessary and has not been associated with acute or chronic toxicity. Unlike prescription or over-the-counter sleep aids, passionflower won’t leave a “groggy” feeling the next morning.

Passionflower is a useful adjunct in managing nervous disorders that affect sleep and is a popular ingredient for general sleep, insomnia, perimenopausal sleep disturbances, depression, and anxiety. A clinical trial evaluated the effects of passionflower tea on sleep quality. For 1 week, volunteers consumed one cup of either passionflower tea or placebo and filled out a sleep diary for 7 days. The data suggested significantly improved sleep quality with passionflower tea compared with placebo.

 

Zinc

Zinc plays an essential role in neurotransmitter function and helps maintain cognition. It is necessary for the metabolism of melatonin, which is a crucial hormone for healthy sleep. A study showed that women and children with higher zinc blood serum levels had better sleep quality than those with low zinc blood serum levels. Another study in infants revealed that zinc supplementation prolonged sleep duration.

 

Hops

Hops are used for inability to sleep or stay asleep (insomnia), anxiety, and other sleep disorders. While hops are generally recognized as safe by the FDA, hops may be more likely to cause side effects when taken in larger quantities.

The appropriate dose of hops depends on several factors such as the patient’s age, health, and several other conditions. At this time, there’s not enough scientific information to determine an appropriate range of doses for hops.

 

Lemon Balm

Lemon Balm is used for digestive problems, especially if due to nervousness. It has been shown to reduce colic, sleeplessness and anxiety and is the preferred ingredient in various anti-anxiety formulations. One study showed that a lemon balm extract by itself reduced anxiety-associated symptoms and anxiety manifestations in patients with anxiety disorders and reduced insomnia by 42% in patients with sleep disorders. In a double-blind, placebo-controlled, randomized study, a single dose of lemon balm extract (600mg) increased alertness and calmness in adults during a stress test.

 

Chamomile

Chamomile preparations have been used to treat insomnia. The sedative effects of chamomile are due to the flavonoid, apigenin, that binds to receptors in the brain known for causing sleep. As mild sedative for nervousness and nightmares, it is especially beneficial for elders and infants who are restless when attempting to sleep.

In a clinical trial, ten cardiac patients were reported to have immediately fallen into a deep sleep after drinking chamomile tea. In another study, researchers wanted to test the effects of chamomile extract on sleep quality in sixty randomly selected elderly patients. The treatment group was required to take 200mg chamomile extract capsules twice a day for 28 consecutive days, while the control group received 200mg wheat flour capsules in the same manner. As a result, the use of chamomile extract significantly improved sleep quality among elderly patients in the treatment group.

 

Vitamin D

Vitamin D is important for maintaining healthy sleep. Recent research indicates that Vitamin D influences both sleep quantity and sleep quality. In a study of 3,048 men ages 68 and older, researchers analyzed the sleep patterns and Vitamin D levels among the participants. The researchers have found that Vitamin D deficiency was associated with low Vitamin D blood serum levels, less sleep overall, and more disrupted sleep.

 

Simple Sleep Hygiene Tips

  1. Blocking out light. Our bodies are geared to sleep when it's dark, so you can encourage that rhythm by turning off all the lights in your home.

  2. Turn off the noise. If you live in a city where loud noise is a constant problem, earplugs or a white noise machine may do the trick. Turning off the television and placing the phone on the dresser ( advise not to have it laying by your side in bed) are helpful tips to ensure unnecessary noise doesn't interrupt your sleep.

  3. Make it Cozy and Beautiful. We are more likely want to fall asleep into a deep slumber when our bedrooms appear to be serene and beautiful. Relaxing music, aromatherapy, soft blankets, and pretty colors are an added bonus to a cozy room. Make sure your room is nice and clean and neat to prevent added stress and the urge to want to clean up before bed.

  4. Put away the computer and work materials. The bedroom should be a place of relaxation and rejuvenation. Having the computer and work materials around encourages the need to get last-minute work done that can be completed another time.

  5. Appropriate temperature. The recommended bedroom temperatures should be between 60 and 67 degrees Fahrenheit for better sleep. When lying in bed, your body temperature starts to decrease to encourage rest and the temperatures above can help facilitate this. Having a more relaxed room makes it easier for your eyes to shut for the night. 

  6. Cover the clock and cell phone. If you've every laid wide awake in bed, then you may have experienced the agony of staring at Facebook or your clock as morning quickly approaches. The pressure of responding back to Facebook post or watching the minutes go by, when you know how sleepy you will be in the morning, is enough to prevent you from going back to sleep.

  7. Bedtime snacks. L-tryptophan is found in protein-rich foods and an excellent amino acid to help you fall asleep. Recommended bedtime snacks include turkey roll-ups, warm almond milk, toast with nut butter, crackers and cheddar, cereal, mozzarella cheese, nuts, seeds, fruit smoothie, chamomile tea, and oatmeal. Avoid drinking caffeinated drinks or sugary snacks, which can keep you up all night.

  8. Don't forget not to drink tons of water. Drinking tons of fluids before bed, will cause frequent trips to the bathroom and interrupted sleep.

  9. Figure out the root cause of your lack of sleep. Do achy muscles cause you to stay up all night? Were you diagnosed with insomnia or anxiety? Understanding the root cause of your sleeplessness is essential for your primary care physician to give you the appropriate solution.

 

Safety Information

Over-the-counter multivitamins and supplements cannot contain more than 100 mg of potassium because the mineral can cause serious side effects in people with kidney disease and may also interact with certain high blood pressure medications, over-the-counter painkillers, and laxatives.  From the different forms of potassium out in the market, potassium citrate is a highly absorbable form.

Passionflower is generally considered to be safe but should not be used during pregnancy and may interact with medications such as sedatives and antidepressants.

Lemon Balm is on the GRAS (generally recognized as safe) list in the US; no severe side effects have been reported. Lemon balm is contraindicated with hypothyroidism and during pregnancy.

The FDA considers L-theanine as a GRAS (“Generally recognized as safe”) ingredient, and there have been no reports of overdose or side effects of taking L-theanine. L-theanine should not be used during pregnancy.

Some individuals who take calcium supplements might experience gastrointestinal side effects including gas, bloating, constipation, or a combination of these symptoms. Calcium carbonate appears to cause more of these side effects than calcium citrate [40]. Calcium supplements can interact with many different prescription medications, including blood pressure medications, synthetic thyroid hormones, bisphosphonates, antibiotics, and calcium channel blockers.

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Sleep Solution

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Referencesshow?id=GKHPRGusHJc&bids=580222.12215216350&type=2&subid=0

Machado Bergamaschi, M., Helena Costa Queiroz, R., Waldo Zuardi, A., & Crippa, A. S. (2011). Safety and side effects of cannabidiol, a Cannabis sativa constituent. Current drug safety, 6(4), 237-249.

Köfalvi, A. (Ed.). (2007). Cannabinoids and the Brain. Springer Science & Business Media.

Russo, E. B. (2011). Taming THC: potential cannabis synergy and phytocannabinoid‐terpenoid entourage effects. British journal of pharmacology, 163(7), 1344-1364.

Nordstrom, K. (2016). Marijuana and Mental Health.

Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: a herbal medicine of the past with a bright future. Molecular medicine reports, 3(6), 895-901.

Parker, D., & Lott, R. S. (Eds.). (2013). Capstone Pharmacy Review (book). Jones & Bartlett Publishers.

GOULD, L., REDDY, C. R., & GOMPRECHT, R. F. (1973). Cardiac effects of chamomile tea. The Journal of Clinical Pharmacology, 13(11), 475-479.

Adib-Hajbaghery, M., & Mousavi, S. N. (2017). The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complementary therapies in medicine, 35, 109-114.

Massa, J., Stone, K. L., Wei, E. K., Harrison, S. L., Barrett-Connor, E., Lane, N. E., ... & Schernhammer, E. (2015). Vitamin D and actigraphic sleep outcomes in older community-dwelling men: the MrOS sleep study. Sleep, 38(2), 251-257.

Supplement Review: Hops. https://supplementsinreview.com/sleep/hops-sleep/. Accessed May 6, 2018.

Bone, K., & Mills, S. (2013). Principles and Practice of Phytotherapy-E-Book: Modern Herbal Medicine. Elsevier Health Sciences.

Passion Flower. http://www.naturallivingcenter.net/. Accessed May 6, 2018

Puri, R. K., & Puri, R. (2011). Natural Aphrodisiacs: Myth or Reality. Xlibris Corporation.

Walia, A. (2018). Magnesium: The Safe First Line of Defense for Clinical Depression. Evolution.

Preedy, V. R. (Ed.). (2012). Tea in health and disease prevention. Academic Press.

Lyon, M. R., Kapoor, M. P., & Juneja, L. R. (2011). The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial. Alternative medicine review, 16(4), 348.

Kennedy, D. O., Little, W., Haskell, C. F., & Scholey, A. B. (2006). Anxiolytic effects of a combination of Melissa ofcinalis and Valeriana ofcinalis during laboratory induced stress. Phytotherapy research, 20(2), 96-102.

Kennedy DO, Little W, Scholey AB. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosom Med. 2004 Jul-Aug;66:607-13

Dodig-Curković, K., Dovhanj, J., Curković, M., Dodig-Radić, J., & Degmecić, D. (2009). The role of zinc in the treatment of hyperactivity disorder in children. Acta medica Croatica: casopis Hravatske akademije medicinskih znanosti, 63(4), 307-313

Peuhkuri, K., Sihvola, N., & Korpela, R. (2012). Dietary factors and fluctuating levels of melatonin. Food & nutrition research, 56(1), 17252.

Song, C. H., Kim, Y. H., & Jung, K. I. (2012). Associations of zinc and copper levels in serum and hair with sleep duration in adult women. Biological trace element research, 149(1), 16-21.

Ji, X., & Liu, J. (2015). Associations between blood zinc concentrations and sleep quality in childhood: A cohort study. Nutrients, 7(7), 5684-5696.

Kordas, K., Siegel, E. H., Olney, D. K., Katz, J., Tielsch, J. M., Kariger, P. K., ... & Stoltzfus, R. J. (2009). The effects of iron and/or zinc supplementation on maternal reports of sleep in infants from Nepal and Zanzibar. Journal of developmental and behavioral pediatrics: JDBP, 30(2), 131.

Owen, G. N., Parnell, H., De Bruin, E. A., & Rycroft, J. A. (2008). The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutritional neuroscience, 11(4), 193-198.

Sleep. Retrieved from https://www.sleep.org/articles/temperature-for-sleep/.

Images from free sources online.

 

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Check out my new blog post, my recommendations for the cold and flu season!

Cold and Flu Season Blog Post

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Most fried chicken recipes require egg, wheat flour, or milk which all doesn’t agree with me. I have formulated the perfect fried chicken recipe that taste great and very easy to make! I wanted to share the love so click on the recipe link below. ???

 

??Gluten-Free, Dairy-Free, and Egg-Free Fried Chicken Recipe.??

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What makes my bath bombs unique? Well, every ingredient is natural and different! My bath bombs consist of herbs and deeply moisturizing butters that are not included in your typical bath bombs. As a bonus, my bath bombs are naturally-scented with the volatile oils released from herbs, without human-made essential oils added so those with sensitivities can enjoy the benefits these beautifully formulated bombs give. Subscribe to my email list to keep updated on the juicy details of what these awesome bath bombs may do for your health!

As a Naturopathic Doctor and Formulations Chemist, I am well-versed in the strict formulation standards of both Europe, Japan, and the United States. My products comply with SOPs, cGMPs, HS&E, and FDA/DEA/OSHA, USA/NOP, NSF/ANSI, and NPA regulations. I test my products for potential contaminants of mold or bacteria and are made in a highly-sterile environment. My products are made from the most gentle, natural, hypoallergenic and toxic-free ingredients.  I have 10+ years of experience in specializing in natural health and chemistry when helping to develop these special blends. I was trained extensively in making natural products for my naturopathic practice and knowing what ingredients work synergistically with each other to produce a beautifully blended product of your dreams!

As a special treat, I have formulated these bath bombs and all of my products for my patients suffering from psoriasis, eczema, skin concerns due to autoimmune disease, and more. I stand by my naturopathic principles, helping your body to promote healthier hair, skin, and overall health! My motto is "Helping you to achieve overall wellness."

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