produces serotonin, known as a calming hormone.” A warm, milky drink. Re-


search scientists at the Massachu- setts Institute of Technology con- cluded that the chemical proper- ties of milk—mainly protein and tryptophan—were not enough to ensure a good night’s sleep (American Journal of Clinical Nu- trition). However, sleep and well- ness expert Anna de Vena, who writes for SleepWellFeel Great.com, observes, “I love curling up with any kind of warm milky drink before bed, espe- cially in the wintertime. There is a calming association with warm milk and sleep… from the time we were infants, when we drank milk and went to sleep.” a


Judith Fertig celebrates healthy food at AlfrescoFoodAndLifestyle. blogspot.com.


SUGGESTED SLEEP SUPPLEMENTS


Both valerian and melatonin have good sci- entific evidence backing them up as natural sleep aids, advises Sharon Plank, an integra- tive medicine physician with the University of Pittsburgh Medical School’s Center for Integrative Medicine.


If the problem is falling asleep, the


sedative effects of a valerian supplement can help. Because it has few adverse effects, it’s safe to try as a sleep aid, Plank says. If the problem is disrupted sleep, mela- tonin can help, and comes in two forms— extended release and immediate release. Plank notes, “If you tend to wake up in the middle of the night, you may want to take extended release before you go to bed. If you have trouble falling asleep, try immediate release.” If the problem is waking too early or restless leg syndrome, the problem could be a mineral deficiency. Studies conducted by the U.S. Department of Agriculture found that copper, iron and magnesium deficiencies caused sleep issues with some subjects; the studies specify recommended daily supplemen- tation of copper (2 mg), iron (10 to 15 mg) and magnesium (400 mg).


Southwestern College is proud to present: Upcoming Weekend Courses Friday, March 30th - Sunday, April 1st


MEETING, SUPPORTING, AND MOVING WITH OUR INNER COMMUNITIES: THE INTERPERSONAL NEUROBIOLOGY OF OUR MULTIPLE SELVES IN 5400


Over this weekend, an attachment-based Inner Community model will be presented. Through didactic and experiential processes including non-dominant hand drawing and psychodrama, participants will practice: picturing the neurobiological roots of inner communities; exploring their own inner communities; creating and reinforcing healing pathways for inner community members through differentiation and integra- tion. Practical application of the model and methods will be discussed at length.


Kate Cook, M.A., LPCC, TEP is the director of the INSAM Certificate Program. She maintains a private practice and is a consultant and educator.


Bonnie Badenoch, Ph.D., LMFT, author of “Being a Brainwise Therapist” is an in-the-trenches therapist, supervisor and teacher whose focus is integrating the discoveries of neuroscience into the art of therapy. She works with helping trauma survivors and those with significant attachment wounds reshape their neural landscape to support a life of meaning and resilience.


EARN CECs


Friday, May 8th - Sunday, May 10th THE GREAT CEREMONY OF LIFE TE 560B


During this class we will immerse ourselves deeply in tra- ditional Native North American ceremonies of purification and healing, including sweat lodge and pipe ceremony. Led by Choctaw Medicine Man Sequoyah Trueblood, we will come together in oneness to pray for ourselves, our families, our Mother Earth and for all life.


Sequoyah Trueblood is a member of the Oklahoma Choctaw nation who works with medicine ways interna- tionally. He has worked extensively with Indian youth programs, vision quests and substance abuse programs and has been involved with the Sundance rites. Sequoyah shares his teaching of global unity and compassion wherever he goes.


For more information email info@swc.edu, or call 505.471.5756


To register for a class email registrar@swc.edu, or call 505.467.6809 3960 San Felipe Road Santa Fe, New Mexico 87507


natural awakenings


www.swc.edu find us on


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