21 Day Sleep + Immunity Reset

Sleep is such an important part of our day. It’s a time when our bodies can heal and restore themselves. If we don’t get enough sleep there are a host of issues that can arise, such as depression, anxiety, fatigue, high blood pressure, and lowered immune response just to name a few.

The average adult should get roughly 7- 9 hours of sleep each night. Getting a restful sleep can help reduce health issues, support healthy cortisol levels and boost the immune system. 

Our sleep health is directly connected to our immune health. Studies show that getting 4 hours of sleep instead of 8 hours, reduces the amount of immune fighting cells created in the body by 72%.

So let’s talk about something you can do to support getting a healthy night's sleep…starting with some herbs!

There are a handful of great herbs that can help support sleep issues like California poppy, catnip, passionflower, lavender, chamomile, milky oats, all things you can find in our Go to Bed Elixir, Goodnight Moon Tea and Restore + Relax Tea.

21 Day Sleep + Immunity Reset

Set a goal to go to bed at the same time every night and get up at the same time. 

Days 1 - 2 Make and Drink Tea

• Drink a cup of Restore & Relax, Tulsi Rose or Goodnight Moon tea 1 - 2 hours before bed
• 30 - 40 minutes before desired sleep time
• Stop looking at phone or computer
• Drink a cup of Goodnight Moon tea 
• Read or journal in bed while enjoying tea

• Go to Sleep!

Days 4 - 6 Continue Days 1 - 2. If you are feeling you need more support you can add the Go To Bed Elixir. Take a dropperful after dinner and then again half an hour before bed. 

• If you wake in the middle of the night, keep the elixir by your bed and take another dropperful. 
• It's best to take the elixir straight into the mouth, but it can be added to a small amount of water or Goodnight Moon tea. 

Days 8 - 10 Continue days above and add:

• Nightly guided meditation or yoga nidra while in bed
• Try these different apps
• Insight Timer
• Breethe
• Sleep Cycle
• Headspace  

On Days 3, 7, 11 Do the same as above and add

• 1 - 2 hours before bed, enjoy your cup of tea while soaking in a warm epsom salt bath or foot bath.
  
  

Check In: 
How’s it going?! Hopefully you’re starting to notice some shifts, maybe you’re waking up feeling more refreshed and alert, ready to take on the day or maybe you’re noticing you have less stress and anxiety. But maybe you’re still not feeling much….this is also normal. It can take time for our bodies to reset and undo patterns that we’ve had for years, so hang in there. 

For the next 10 days you will be sticking to the routine that was set during Days 1 -11 but adding a few more things to that routine to support your immune system. 

The immune products we suggest for this reset are Elderberry Elixir, Mushroom + Roots Elixir, Chaga Chai Tea and Fire Cider. For the sleep products, we recommended use during your evening routines, but the immune products you could use throughout the day when it’s most convenient for your schedule. A morning immune routine is a perfect complement to your evening sleep routine.

Days 12 - 21 Continue with the routine you created on Days 1 - 11.

• Start adding one or more of the immune support products
• Start your day with a shot of Fire Cider. If you find it spicier than you’d like try it in a bit of orange juice — so good!
• If you’re a morning coffee drinker, try Chaga Chai Tea instead!
• Some folks get along great with coffee, others not so much. Taking some time away from coffee can help you figure out whether coffee is negatively impacting your sleep or anxiety levels.
• Kick it up a notch with a dropperful of Mushroom + Roots Elixir in the Chaga Chai tea.

• Looking to do more inner work through your dreams? If you have a healthy sleep routine established and wake up feeling rested and refreshed, try swapping out the Goodnight Moon Tea for Lucid Dreams on Days 17 - 21.