Huckleberry Headspace | Still Falling

Headspace, Nov-tober
Still in Denial About November

☔️🍂 Is it just me or did the first week of November just kinda slip in there and then say goodbye? Personally, I’m not really sure what happened last week other than I did terrible at taking my meds, supplements, drinking my H20, and keeping up my movement… So, I’m starting this week with a gratitude practice goal of journaling 3 things I’m grateful for today thru Thanksgiving (minimum). I dropped a list below for you to copy

In writing this section I found this post from. The Greater Good Science Center at the University of California, Berkeley. I found it particularly brain itching that they found that experiencing gratitude activated the pre-frontal cortex (the area associated with emotional regulation 👀 ).

Your HOME
Don’t Sleep on Sleep

_{Create a Signature Sleep Scent}

🏺I’m told that creating a calming sleep environment can significantly enhance your rest. While I have struggled pretty severely with sleep dysregulation this past yr, I have failed (😒boo hiss to self) to focus any real waking energy curating my bedroom.📖 In an effort to do just that I picked up an essential oil blend from The Mountain Rose Aroma Bar (which is an amazing sensory wonderland BTW!) . 🏺Aromatherapy for sleep utilizes essential oils from various plants absorbed thru your olfactory system to promote relaxation. Here's the herbs used in the sleep blend I’m using:🏺

• 💚Clary Sage: Is grassy and grounding, often used to reduce anxiety and stress, both of which can interfere with sleep. Clary sage essential oil contains up to 60% linalyl acetate which can help to encourage a calm state of mind.

• 💜Lavender: Renowned for its calming properties, lavender essential oil has been shown to reduce stress levels and improve sleep quality.

  Sleep Doctor

• 💛Bergamot: This citrus-scented oil possesses calming effects that can alleviate anxiety and promote relaxation, making it beneficial for sleep.

  Sleep Foundation

• 💚Sweet Marjoram: Known for its sweet, herbaceous aroma, sweet marjoram essential oil is traditionally used to treat pain and respiratory issues. Its scent promotes relaxation by decreasing anxiety and alleviating pain, which can reduce insomnia symptoms.

  Sleep Doctor

• 🧡Roman Chamomile: With a sweet, apple-like fragrance, Roman chamomile essential oil acts as a mild tranquilizer, helping to calm frazzled nerves and induce sleep.

  Sleep Junkie

DIY
Sleep Hygiene Checklist + Linen Spray

Sleep Hygiene Assessment for Your Bedroom

Creating a sleep-friendly space doesn’t have to be overwhelming. Here’s a quick and simple checklist to make sure your bedroom sets you up for restful sleep:

1. Lighting Check: no bright lights from buttons or screens are visible bedtime. 👍🏼👎🏼 YES? Try adding blackout window treatments or a sleep mask

2. Sound Control: Do sounds are wake you up (a problem for me)? 👍🏼👎🏼 YES? try a white noise machine or earplugs. I read that for ADHDers, a consistent sleep sound can signal that it’s time to relax.

3. Cool & Comfortable: Is your room cool enough? Sleep experts recommend around 65°F. 👍🏼👎🏼 NO? Adjust your bedding or open a window to find what feels best for you.

4. Clutter-Free Zone: Keep a 'sleep boundary' around your bed. Clear nightstands and floor space create a calm vibe. ✅

5. Soothing Scents: Add a calming scent like lavender or chamomile near your bed. Use an essential oil diffuser or add a few drops to a pillow spray to help signal that it’s sleep time.✅

Add this checklist to your time block calendar a couple of times a month to stay on track!

DIY Calming Linen Spray

This simple linen spray recipe will help you create a calming, sleep-friendly scent for your bedroom.

Ingredients:

• 1/2 cup Neroli hydrosol (or distilled water)

• 1 tablespoon vodka (helps the scent last longer)

• 10 drops lavender essential oil

• 10 drops bergamot essential oil

• Optional: 5 drops sweet marjoram essential oil for extra relaxation

Instructions:

1. In a small spray bottle (4 oz), pour in the distilled water and witch hazel (or vodka).

2. Add the essential oils, one at a time.

3. Cap the bottle and shake well to mix.

4. To use, spritz lightly over linens and pillows before bedtime. Shake gently before each use.

This spray can double as a room freshener, too! Just be sure to avoid misting directly on delicate fabrics. Enjoy the relaxing aroma and a more peaceful sleep environment.

Here’s some small glass spray bottles from the amazon

THE MORE YOU KNOW…

Reading- SMART FOODS for ADHD and Brain Health By Dr Rachel V. Gow

This is both a cookbook and education on “How Nutrition Influences Cognitive Function, Behavior and Mood”.

This book can be ordered thru amazon UK via link in bio @ nutritious_minds on instagram….sorry the good Dr. didn't have any clear links…

100-DAY CHALLENGE
My Personal Challenge… Notes from last week!

I don’t know if it’s the weather or everyone’s mood surrounding the election, but last week was kind of a loss for me. Or, I should put it like … a standstill… no real forward progress, no real back sliding. I do feel like I could use a detox treatment for some reason… I’ll be asking about a good protocol for seasonal detox when I go in for new patient appointment with Dr. Alicia this coming week.

Feel free to drop me a line [email protected] or DM me

33 Days of Gratitude Prompts

Day 01: 3 things you have grown to like (but didn’t at first)
Day 02: 3 hard things that made you stronger
Day 03: 3 people who helped you grow
Day 04: 3 kind things someone has done for you
Day 05: 3 risks you are grateful you took
Day 06: 3 things you could do for hours
Day 07: 3 things that make you laugh
Day 08: 3 skills you’re grateful you have
Day 09: 3 things you’re looking forward to
Day 10: 3 memories that bring you peace
Day 11: 3 places that make you feel at home
Day 12: 3 challenges you overcame
Day 13: 3 things about yourself that you appreciate
Day 14: 3 small things that made a big difference
Day 15: 3 moments of joy from this past year
Day 16: 3 people you admire
Day 17: 3 things you own that make life easier
Day 18: 3 things about nature you love
Day 19: 3 books (or shows/movies) that changed you
Day 20: 3 things that make you feel safe
Day 21: 3 goals you achieved
Day 22: 3 meals you enjoyed recently
Day 23: 3 things you’ve created or accomplished
Day 24: 3 people who’ve made you laugh
Day 25: 3 things you’re proud of learning
Day 26: 3 things that help you relax
Day 27: 3 things you are looking forward to tomorrow
Day 28: 3 things you loved as a child
Day 29: 3 routines that bring you peace
Day 30: 3 dreams you’re working towards
Day 31: 3 things you enjoy doing alone
Day 32: 3 things you appreciate about your health
Day 33: 3 small victories you had this week