Author: Sarah Ogle

Founded by husband and wife duo Alison & Jay Carroll in 2014, Wonder Valley began with their signature product; their certified extra virgin grade olive oil. Now it's their hero ingredient, the foundation in their ever-expanding personal care line. Wonder Valley is rooted in nature, its ingredients and aesthetic inspired by the eccentric landscape of the desert that shares the same name.

It's hard to pick a favorite product. So in spotlighting the brand, an "Everything Shower" routine seemed like a fitting exposé. From the Japanese bathhouse favorite of woodsy Hinoki to earthy Rosemary Hair Oil, Wonder Valley is sure to elevate your shower routine into a nearly spiritual experience.

Shop Small! All of these products are available in-store at Haskill Creek.

**We do not receive commission from the links provided below.

Everything Shower Routine:

[Bonus Pre-Step]: Facial Oil Cleanser: Since this unique oil cleanser is best applied to dry skin, pre-shower, gently massage this gently cleansing oil to remove stubborn make-up and unclog pores. You can leave the oil to sit as you move to the Rosemary Hair Oil application. Once in the shower, add a small amount of water to transform the oil into a milky cleanser that easily washes away. Oil Cleanser

Step 1: Rosemary Hair Oil: Use as a treatment oil by massaging directly onto your scalp pre-shampoo to help remedy damage and dryness and to encourage healthy growth. Rosemary has shown to have hair-growth potentiality, [1] as well as its known anti-inflammatory and antioxidant properties. Plus, its smells amazing.
Rosemary Hair Oil

Step 2: Sandalwood Yuzu Shampoo: Next, apply this balancing and detoxifying shampoo which lathers beautifully to gently remove product build-up and excess oil for visibly healthier, more lustrous hair. This unisex smokey and citrusy naturally-scented shampoo is packaged with sustainability in mind- using an aluminum bottle. Shampoo

Step 3: Hinoki Bar: Who says bar soap can't be luxurious? Formulated with their extra virgin olive oil as well as coconut and avocado oils, this nourishing bar is scented with Japanese Hinoki, Cedarwood, and Siberian Fir to transport you to a magical place. Hinoki Bar

Step 4: Sandalwood Yuzu Conditioner: This formula is lightweight yet deeply nourishing, to condition without weighing hair down. The perfect companion to the Shampoo of the same scent, and equally sustainable in an aluminum container. Apply a dollop of this whipped cream to seal in goodness to your strands. Conditioner

Step 5: Hinoki Body Oil: Finish it off with this lightweight oil, perfectly applied out of the shower. Its medley of olive, sunflower, and sea buckthorn oil absorbs seamlessly into the skin to soften and protect throughout the day. Naturally-scented with the intoxicating scents of Siberian Fir and Japanese Hinoki for an earthy and grounding experience. Body Oil

Stop in to check out our full selection of Wonder Valley products- and mention "everything shower" for 15% off your Wonder Valley purchase!

An age-defying quest…

‘Anti-aging’ used to be a concept reserved for skincare treatments and cosmetic procedures. The anti-aging industry has always been rich in solutions to defeat aging… from the outside. From the use of radioactive active ingredients in the early 1900s to the discovery of retinoids in the 1970s- the pursuit of the proverbial “fountain of youth” is long and continues today.[1] Now, we’re understanding more and more that the science of anti-aging, the root of the matter- really lies within. Cellular senescence, telomere length, oxidative stress, and mitochondrial dysfunction- aren’t just fancy-sounding terms. We now understand these biological processes are indicators of age- inside and out. But what if science is finding a way to slow and even reverse these once inevitable markers of aging?

Meet anti-aging frontman Bryan Johnson. What started as unyielding self-experimentation has grown into an empire he calls simply “DONT DIE”. Netflix just made a documentary about him with the same name. By overhauling his entire life- obsessively measuring biometrics of his own body, and making correlating changes- he’s successfully achieved younger status. At least that’s what the numbers say. This is evidenced through near perfect “biomarkers”. He is now 5.1 years younger than his numeric age, biologically speaking. And he’s on a mission to help me, you and all of mankind, really – so we too can conquer the clock. His approach is controversial and divisive. People seem to love or hate the guy. But we can’t deny that he may just be onto something. The science is showing that a lot of chronic disease, premature aging, and well aging in general can be dialed back. 

"This guy's somewhere between off and… very interesting." – Ashlee Vance- Journalist/Author

Bryan’s Guide

Bryan’s anti-aging protocol is guided by “Longevity Consultant” Dr. Oliver Zolman. Zolman specializes in longevity science- down to the organ level. He believes it is at that deepest level, that we can truly measure (and reverse) biological age. His goal? To make 80 the new 60 by 2030, in all 81 organ types. He’s developed a Longevity Framework consisting of 3 levels of interventions, learn more about his groundbreaking work on his website here.

Bryan’s Manner of Living

Of all the extreme interventions and extravagant machinery, Bryan’s lifestyle may be the most awe-inspiring. This shows up in his unrelenting self-discipline. He has his sleep down to the minute. His bedtime routine has no room for fluff. His food regimen, zero room for indulgence. His workouts, perfectly optimized. This sort iron-fisted, sticking to the rules is not for the faint of heart. He’s doing it for science but if it weren’t his newfound career and he didn’t have a devoted (and growing) following; some might consider it unhealthy. Certainly unrealistic for most- both in financial and personal cost. But we can take pointers. We can be inspired by his sheer devotion to the cause. For him, there is no room for error. He’s got the whole world watching, waiting to see what death-defying discoveries he makes next.

Hitting the Hay

Bryan goes to bed at 8:30 pm. He declares sleep as priority numero uno. All else is under this “good sleep” umbrella. He views sleep as a job; one where you’re on time, consistent, and always aiming for peak performance. He’s up at 5:00 am and touts a 100% sleep score.

USER FRIENDLY TIPS:

• Be consistent with your bedtime

• Aim for 7-9 hours

• Avoid caffeine 10 hours before bedtime

• Avoid tech in the bedroom or in your bedtime routine

SELF-MEASURING: Option to invest in a tracking device that will help keep metrics on your sleep score, sleep quality, and HRV (heart-rate variability- which is in indicator of health resilience). A few options are the Oura ring and the Whoop band.

Food is Medicine

According to Bryan’s website, he’s vegan by choice. But  an exhaustive list of things he doesn’t consume? 

“Sugar, junk food, fried food, highly processed food, gums, high-fructose corn syrup, aspartame, sucralose, dairy, pasta, bread, hydrogenated oils, canola oil, corn oil, soybean oil, trans fats or alcohol.”

He also practices “calorie restriction” and Intermittent Fasting having his last meal at… 11 am any given day! This is EXTREME to say the least. He created the ideal diet and created his signature Blueprint Protocol which sells many of his tried and true (and highly purity-tested) products on his website.

Caloric Restriction CR & IF- Intermittent Fasting– Evidence is mounting that these approaches can help improve markers of aging. Intermittent Fasting is typically periods of 12 hrs or more without calorie intake. 

USER FRIENDLY TIPS:

• Try to have your last meal at least two hours before bedtime. Experiment with three hours before bed and see if it makes a difference in sleep quality.

• Picking just a few things from his "NO" list to omit from your diet is a great starting point.

Take Your Vitamins- Supplementation

Bryan has a youtube video called, “I take 100+ supplements a day.” So there’s an idea of how much supplementation he utilizes. He has said he is aware the jury is divided on the efficacy of supplements. However, he tests the results, measures the difference they make, and concludes the results speak for themselves. So here he says he “follows the data.”

Bryan takes creatine and collagen, electrolytes, multivitamins, NAC, NAD and other antioxidants. As well as more exotic sounding Ubiquinol, Fisetin, Luteolin. He pretty much takes it all- across the board with vitamins, minerals, and nutrients that might be absent from our daily diet or deficient in production by our own bodies.

Fortunately, when it comes to supplementation, there are many that fall into the category of "healthy aging".

USER-FRIENDLY TIPS: It might be helpful to consult with a Naturopath to identify nutrient deficiencies to know where best to begin. Most of us can benefit from supplementing common deficiencies like Vitamin C, Vitamin D, Omega 3's, and Magnesium. We love Cymbiotika– a high-quality line that leads the way in innovative supplementation. We carry much from their "Healthy-Aging" section including the following:

Exercise- Move Your Body

Bryan recommends 6 hours of exercise a week. This includes:

• 3 days of strength training

• 3 days of cardio

• Include flexibility, balance, and mobility

USER-FRIENDLY TIP: In the infamous Blue Zones that are known for living well- longer, they don’t utilize structured exercise. Instead, they encourage “moving naturally”. This includes movement every 20 minutes or so, and doing everyday activities like housework, gardening, and walking to destinations. [2]

Biohacking Modalities

There doesn't seem to be a limit to Bryan's experimentation. With essentially unlimited access to the science available, he gets to try some of the latest longevity technology to hit the market. These include things like Red Light Therapy, HBOT (Hyperbaric Oxygen Therapy), HRV Therapy, and even gene therapy!

Bryan has two towers of red light panels for full-body benefits. Red Light Therapy has a range of health benefits including promoting wound healing, tissue repair, and skin rejuvenation.[3] He also utilizes a red light ball cap for targeted support of hair and scalp rejuvenation. We sell Higherdose which offers a few targeted approaches.

Conclusion: The Inevitable End

The irony of Bryan’s pursuits, is in his “Dont Die” mentality, he has created a die-hard ethos. An all-or-nothing rule set, with zero forgiveness for being… well, human. Just how effective his extreme regimen, treatments, and self-experimentation to be the perfect human specimen- has yet to be determined. In the long run- can he really defeat aging (and death) by doing everything just right? How much of our timeline is really in our control is an existential quandary (and perhaps for an entirely different blog). But if we simmer down Bryan’s un-dying devotion to the cause to tenets of “living well while you can”, this becomes a more digestible methodology. If we can feel better, longer as we age- with less pain and better cognition- that is the ultimate life hack.

Our consumption habits cover a diverse range of categories, and consume a large part of our lives.

From a capitalist perspective, our identity as “consumers” includes our consumption of goods, such as food, beverages, personal hygiene products, and clothing. For the purpose of this resolution series, we’ll focus on our consumption habits of food, drink, and our surplus spending. We certainly don’t have to be perfect here, there is perfection in imperfection. But, we can optimize our consumption habits- in ways that nourish, support and fuel our body. With these tenets in mind, we can rest assured we are practicing self-care by choosing to consume things that offer a net positive effect on our body, vs. the short-lived payoff of indulgence. (although worth it sometimes)

This idea of conscious consumption involves getting into the habit of being mindful when we’re at that decision juncture. That all important moment between stimulus and response. For at the root of our consumption habits- is ultimately the power of choice. Fortunately, most of us can choose whether we reach for that beer, or reach for a seltzer. The path of least resistance may steer us towards the beer. But the difficulty lies in thinking a bit longer term. The cumulation of our repeated choices- it’s here that we can affect change. Breaking the chain of automatic consumption habits, with mindful consideration of other options.

Alcohol Consumption

With that in mind, there are many good reasons to try and cut back on alcohol. There is a growing movement of the “sober-curious”. As more and more people are reevaluating the shared reality of the all too convenient and socially accepted habit of alcohol. It only need start with a curiosity and a noticing of our own relationship with alcohol. No judgments here, just observation.

It’s an exciting time that this growing curiosity is stirring an evolution of Non-alcoholic (NA) options. Way beyond soda and seltzer, these options actually offer health benefits when drinking. So not only are you forgoing alcohol and the often unpleasant aftermath- but you are gaining adaptogenic support for say; your immune system and your brain functioning. A lot of the beverages are infused with healthy herbs and nootropics that can naturally calm (or energize) depending on the desired effect. It makes the exploration of alcohol alternatives- a thrilling adventure, with new options coming out around every bend.

We have an ever-expanding NA section at Haskill’s, from RTD (read-to-drink) options, to mocktail mixers for the at-home mixologist and everything in between. Check out our Non-Alcoholic wines, here and our NA spirits here.

Food Consumption

In the area of food consumption, there’s often a resolution to “eat healthier” in the New Year. This can include experimenting with an entirely new diet- from paleo and keto to mediterranean and blue zone approved. We’re all starting from different points, so it’s helpful to move at our own pace and still remember; that small improvements can lead to big change! This is especially true when it’s something in our daily routine. So, if our goal is to “cut back on refined sugar”… (a great goal for overall health and disease prevention)… Then it might look like cutting it out of our morning coffee. Or ordering “half sweet” on our lattes. (It's a thing!) If we have a soda habit, substituting with a low sugar sparkling water is a great idea. Changing our diet “mindset” may prove more effective than attempting a complete overhaul of our diet.

One viral dietician named Kylie Sakaida, has a refreshing message showing people her approach to eating well. For her, the most important tenet is that it’s not what you take out of a meal, but what you put in. Her dietician approved approach is focused on boosting the nutritional values of meals. It’s less about restriction and more about addition. This looks like adding vegetables, fiber, and protein to a meal or snack that would otherwise be lacking nutritional value. This helps create a more balanced foundation to your diet and instantly provides a nutritional oomph to something you were already set to enjoy. The addition of fiber and protein helps prevent blood sugar spikes and keeps you fuller longer. [1] Visit @nutritionbykylie to learn more about this approach and see it in action.

Another dietician-approved approach is by Illana Mulstein and is summed up as: “Delay, don’t deny”. This can look like eating something nutritional before your desired indulgence. Or perhaps drinking a glass of electrolytes beforehand. This can reduce the amount of what you were about to indulge in, or sometimes remove the craving altogether!. Visit her IG @ilanamuhlsteinrd or her website, offering consultations and nutrition courses.

Cooking at home can be a great way to better control the nutritional value of your meals. Plus, we now are learning about highly processed and refined cooking oils and their inflammatory aftermath. These include corn, soybean, canola, sunflower, and safflower oils. [2] When we eat out we usually can’t control what oils our foods are cooked in, or where and how the ingredients were sourced, (i.e if the vegetables are organic or the beef is grass-fed). Expanding your healthy fat cooking collection can instantly boost the nutritional value of your meals. At Haskill’s we love this superior quality Avocado Oil by Westbourne and carry many delicious Olive Oils by Enzo.

Bonus: Boost Metabolism

Conscious consumption can naturally lead to weight loss. But if you’re looking for a little more help in that arena, then giving our metabolism a natural boost is a complimentary approach. We have an entire blog devoted to strategies to naturally boost your metabolism. These include natural lifestyle changes as well as supplements we carry at Haskill’s that can help assist you on the journey. Check that out here.

Consumer Goods & Spending Habits

If you’re looking to cut back on your superfluous spending this year, this is another category where small changes can make a big difference in the long run. It can prove helpful to tease out expenditures into one of these categories: our wants vs. our needs. (If you’re like me these two can blur together.)

Generally, needs are things like:

• Housing, transportation, insurance, gas/electricity, and food

While wants encompass things like:

• Travel, entertainment, designer clothing, and coffeehouse drinks

 If we’re in the habit of say- getting a daily latte- what if we cut a day or two out? Instead on those days, we substituted in the habit of making  an at-home matcha! (Bonus benefits of drinking green tea too). If we eat out too often, maybe buy a cookbook that suits your dietary needs to inspire you to cook from home more often. If we fall easily into online shopping, try leaving the desired item(s) in the checkout for a week or two! At that time, if we still want it- (or need  it!) perhaps it’s a justified purchase. This can help with the instant gratification that comes too easily with one-click checkouts online. 

Investing in longterm “capsule wardrobe” pieces is another strategy. A capsule wardrobe is one where you invest in staple, interchangeable pieces that can be worn for multiple occasions. There may be more cost initially, but you are investing in higher quality, longer term pieces. Refraining from falling into the “fast fashion” trap, (even if it’s a steal of a price!) can reduce consumption and minimize waste that ultimately ends up in the landfill.

Oftentimes planned trips to Target or Costco and the like, can have you spending on unplanned things “you didn’t know you needed”. Try making a list- and sticking to it- it may be just the dose of structured self-discipline you need. You can even reward yourself if you stick to the list without falling prey to impulse buys. Just a simple reward, like getting that latte. 

A Rose by Any Other Name

When we looked into carrying Rōz, (pronounced “rose”) as an addition to our clean haircare lineup and discovered they checked all the boxes- we were tickled pink. Their dedication to sustainable practices, ingredient transparency- and walking the delicate line of ‘clean fragrance’ had us spellbound. In addition to adhering to the Credo Clean Standard and EU regulations, Rōz also developed their own clean standard that “strikes a balance between powerful formulas and conscious ingredient selection.” Founded by celebrity hairstylist Mara Roszak, Rōz Haircare is where luxury and clean performance intersect.

Clean Fragrance, you say?

It can be said that the term “fragrance” is almost always a slippery slope in the clean beauty realm. A slippery, deceptive, often green-washed slope. Having no regulation on the term and the “proprietary ingredients” there within (which often has 25 ingredients or more)- it’s almost entirely up to the integrity of the company and their standards. This is determined by how conscientious and investigative they are, unpacking the ingredients often within fragrance ingredients. 

So when I probed into Roz’s ingredients and use of fragrance, I was pleased to see straight-forward answers that nodded into the “we have nothing to hide” direction. You want a company to be proud of their ingredients, of their practices, through and through. That shines through in the language they use and how transparent they are.

Rōz understands the importance of “safety profiles” of a fragrance ingredient vs. if it’s slapped with the unregulated title of natural or synthetic. For those that can tolerate synthetic fragrance, and dare I say even enjoy it- this is good news. In the market today, there is such a thing as a “safe synthetic”, or certainly a considerably “safer synthetic”. Rōz adheres to IFRA (International Fragrance Association) Standards, keeps concentrations under 1% to reduce allergic reactions, and says no to musks and phthalates along with their endocrine-disrupting properties.

The Aerosol Problem

Another problem-solution area that Rōz shines bright, is in the development of a hair product design that would normally use a traditional aerosol spray. Aerosols, like hair spray and the like- are full of LPG propellants (liquified petroleum gas)- that are a highly flammable mixture of hydrocarbon gasses like butane and propane. These can damage the ozone layer, emit VOCs (volatile organic compounds) and damage your health. Instead, Rōz utilizes a nifty ‘Nitrogen-Propelled Eco Aerosol”. Nitrogen is an inert gas alternative that is a naturally-occurring element.

The Final Rose

The final impressive persuader of the Rōz Haircare line, is their commitment to improvement and change as new science becomes available. Because this is a quickly changing arena, and it can be said to never trust anyone that claims to know everything- this is a win-win. We're excited to introduce Rōz Haircare as a new offering in our curated collection.

Let's dive into their Healthy Hair Kit, which features four of their highly-popular products, creating a routine that will upgrade any hair care ritual.

1. Willow Glen Treatment Oil- A pre-wash hydrating treatment. This non-greasy formula is made with 6 active botanical oils- like sesame, jojoba, and macadamia to repair, condition, enhance shine, and help hydrate dry scalp + from roots to ends.

2. Foundation Shampoo- Suitable for all hair types and textures- this foundational shampoo lathers beautifully, using clean, coconut-based surfactants to gently remove build-up. Featuring powerful botanics such as grape extract, ginger root, frankincense, and nourishing walnut oil.

3. Foundation Conditioner- The perfect formulaic companion to the Foundation Shampoo. This balanced conditioner is rich with peptides and ceramides, producing deeply hydrating and smoothing results.

4. Santa Lucia Styling Oil- Finish the routine, with this multi-tasking styling oil. It smooths frizz, adds lustrous natural shine, and protects against heat-styling humidity. Made with 5 nourishing plant-based oils and extracts, like sunflower and jojoba- while jasmine and bergamot oils leave garden-hued aromatics.

Visit www.rozhair.com to learn more, and see our full selection of Rōz products at our downtown location.

Despite the frosty weather, metabolism is a hot topic.

There's a certain 'metabolism mania' occurring as we're seeing a continually rising trend of metabolism-enhancing drugs. Numerous celebrities are showcasing significant weight-loss, only to reveal the use of pharmaceutical drugs. The trending class of drugs, called Glucagon-like Peptide-1 (or GLP-1) agonists were originally developed to help treat type 2 diabetes. These drugs also demonstrated remarkable effects for weight loss.

While certainly effective in their designated purpose, the long term use, and full range of side effects of GLP-1 drugs is unknown. For many of us, there are safer ways to speed up a lagging metabolism or lose stubborn pounds. Implementing lifestyle changes is a surefire way to produce longterm results. But there are also many natural solutions to help bolster our metabolic rate. In this blog, we'll examine 10 ways to naturally optimize your metabolic rate. First, we'll cover five lifestyle factors that can affect change. Then, we'll talk about 5 natural supplements found at Haskill Creek, that can help assist you in your journey.

Lifestyle

1. Quality Sleep

This can be an elusive concept. But many of us can make improvements in this category. Research has shown, that sleep deficiencies- from insufficient duration to disrupted sleep- can result in metabolism disregulation. [1] Another motivator to optimize our sleep routine.

2. Lift Weights

Building muscle plays a crucial role in enhancing metabolism. This is because muscle tissue is more metabolically active than fat tissue resulting in burning more calories even when at rest. This can increase our Basal Metabolic Rate, or BMR. As you increase your muscle, more muscle mass means you burn more calories during physical activities. [2]

3. Eat More Protein

According to Tracy Lockwood Beckerman, author and registered dietician,
"Eating foods that are high in protein can help to spike up metabolism, that's because it takes the body more energy to break down amino acids in proteins than metabolizing carbohydrates and fats." [3]

4. Get Your Heart Rate Going

Improving cardiovascular functioning plays a crucial role in optimizing metabolism. This helps a few ways. First, efficient cardiovascular function improves oxygen transport to cells, supporting more effective energy production. Similar to increased muscle tone, a well-conditioned cardiovascular system contributes to increased calorie burn.

Try: HIIT, or High Intensity Interval Training. This gets your heart rate going in a short amount of time. Some version of "fitness snacking", like busting out in dance, will also get the heart rate going.

5. Drink Green Tea/Matcha

Green tea extract is known for its potential metabolism-boosting properties. It's rich in catechins, particularly epigallocatechin gallate (EGCG), which has been shown to increase fat oxidation and thermogenesis. That combined with the natural caffeine in green tea works synergistically with catechins to enhance metabolic rate and fat burning. Green tea may also help improve insulin sensitivity, which can positively affect metabolism and weight management. [4]

Supplementation:

6. Thorne | Berberine

A singular yet multi-functional approach. Promotes healthy blood sugar metabolism. Berberine provides nutritional support for maintaining healthy cholesterol and blood sugar levels, promoting GI microbial balance, and supporting healthy metabolism.
Berberine

7. Pendulum | Metabolic Daily

A live multi-strain probiotic that naturally replenishes your gut microbiome to optimize your metabolism and helps maintain a healthy weight. This targeted formula helps break down fiber and supports beneficial postbiotics and hormones, such as butyrate and GLP-1 (what your body naturally produces!) These both help maintain blood sugar levels. The result is less sugar cravings and more balanced and sustained energy throughout the day.
Metabolic Daily

8. Cymbtiotika | Metabolic Health

Down-regulate appetite, enhance satiety, and optimizing fat modulation. With performative natural ingredients like EGCG, Huperzine-A, and OEA. This metabolism booster supplement represents the most comprehensive and thoughtful approach to down-regulating appetite, enhancing satiety, and optimizing fat modulation.
Metabolic Health

9. Plant People | Wonderburn

Boost metabolism, curb cravings, balance blood sugar and fight belly fat! With AMPK-activator Gynostemma- known as "The Immortality Herb," Chromium, Cinnamon and Apple Cider Vinegar.
Wonderburn

10. Arrae | MB-1

A formula that tackles the root causes of metabolic dysfunction, helping you achieve optimal health and maintain it. A blend of 7 super powerful ingredients that activates AMPK- and metabolic enzymes so your metabolism can work for you. Energizing ingredients like Vitamin B6, Chromium, Green Tea Extract, African Mango Seed Extract, and Cissus Leaf Extract.
MB-1

Final Thoughts

There is no single magic bullet for enhancing metabolic function. Instead, a holistic approach incorporating various lifestyle factors is key to optimizing your metabolism. While metabolism-enhancing drugs and supplements may offer some benefits, they should be viewed as potential assists within a broader strategy rather than standalone solutions. The foundation of metabolic health lies in sustainable lifestyle changes that support your body's natural processes. Here's to a healthier, more energetic you!

Our well-being is in a constant interplay with our environment.

Whether we realize it our not, we're continuously receiving cues from our environment. It's a remaining testament to our evolution, needing to constantly read our surroundings for signs of danger or a refuge of safety. These often subconscious cues are even more important as we drift off into that delicate state of slumber, where we resign ourselves from this world and enter into the dream world.

This is why optimizing our sleep environment is paramount. Creating the ultimate sleep sanctuary, can be the make it or break it factor in how well we greet the sleep world. Some of us sleep hot, some cold- some like dense pillows, some soft. But when it comes to our sleep environment, there are some universals that can benefit us all.

In this final installment in our sleep series, we'll cover 5 Game-changing tips to make the ultimate sleep sanctuary.

5 Game-Changing Tips For The Ultimate Sleep Sanctuary

Temperature Control

There may be a "hot" debate over the thermostat's resting place in your household. But it is recommended to keep your bedroom on the cooler side at around 65 degrees F. [1] This may vary a few degrees individual to individual. Another hack is to try the German ritual of Lüften. Lüften involves the tradition of opening the windows before bed to allow fresh, cool air to circulate the bedroom. The Fall time is the perfect time to experiment with adding this to your routine.

Minimize Noise

Some of us are lighter sleepers and noise distractions can be quite disruptive to our sleep quality. For those with a snoring partner or other noise pollution- ear plugs could be a good option. We like the 100% silicone, non-toxic ones by Dryft. Other options include a white noise machine or fan. For the dryer months of Winter, a bedside humidifier can be a good option. This one from Canopy, has mold-inhibiting technology in its filter and has bonus features of white noise throughout the night.

Darken The Room

Even subtle lighting, say from an alarm clock or street lamp, can impact our sleep. Controlling our light exposure during the evening hours can help. Avoid bright lights in the bedroom, and you can even change out your bulbs to red light. Red light mimics candlelight and communicates to our internal system that it's night, and time to wind down. Try covering or 'blacking out' power lights from televisions, clocks etc. Try blackout curtains if light pollution is an issue outside your room. Finally, try a sleep mask to mitigate all light disturbances. We like the silky soft ones from Honeylux.

Comfortable, Non-toxic Bedding

Getting the right bedding to suit your needs is important. But now-a-days, getting non-toxic bedding is equally important. Aim for natural and organic ingredients that will help minimize the off-gassing of more synthetic counterparts. Look for non-toxic certifications like OEKO-TEX, GOTS- Certified Organic, and GOLS Certified Organic. Check out Avocado Green Mattress as a good option in this category.

Removing Electronic Devices

Creating a tech-free bedroom can be an undertaking. We're often quite attached to our devices throughout the day. Blue light emitting from screens is disruptive to our circadian rhytyms and natural melatonin production. Try implementing a "no devices in the bedroom" rule. Try an alternative alarm clock other than your phone. We like the Loftie Alarm Clock for its smart sleep features. Including a two-phase alarm that gently wakes you, black out mode, soothing soundscapes and white noise options.

Bonus Consideration:

Another important consideration for creating a sleep-friendly environment is managing electromagnetic fields (EMF) in your bedroom. One effective way to reduce EMF exposure is by turning off your WiFi router at night. This practice can potentially lead to better sleep quality by:

• Reducing potential sleep disturbances caused by EMF radiation

• Minimizing the temptation to use internet-connected devices late at night

• Creating a more natural sleeping environment with less artificial electromagnetic activity

Consider using a timer on your router to automatically shut it off during your designated sleep hours, ensuring a consistent EMF-reduced sleep environment every night.

Final Thoughts

Implementing good sleep hygiene practices is a journey, not a destination. Achieving our best rest requires patience, consistency, and a willingness to experiment with different techniques to find what works best for you.

• Remember that sleep is a fundamental pillar of health, alongside nutrition and exercise

• Be patient with yourself as you implement changes – it can take time for new habits to stick

• Regularly assess and adjust your sleep routine to ensure it continues to meet your needs

• Don't hesitate to seek professional help if you continue to struggle with sleep issues

By prioritizing your sleep and consistently applying the principles of good sleep hygiene, you're investing in your overall health, productivity, and quality of life. Here's to a better tomorrow!

Our bedtime routine helps get us in the groove for sleep.

Establishing a consistent bedtime routine is a powerful tool for improving sleep quality and overall well-being. By creating a series of relaxing activities that you perform each night before bed, you signal to your body and mind that it's time to wind down and prepare for rest. This routine helps regulate your body's internal clock, reduces stress and anxiety, and creates a transition period between the busy day and the calm of sleep. A well-crafted bedtime routine can lead to falling asleep faster, experiencing deeper and more restorative sleep, and waking up feeling refreshed and energized.

In this blog, we'll examine the ways we can perform our Best Bedtime Routine to set ourselves up for a good night's sleep. From counting sheep to drifting off to la la land- our pre-bed ritual can have a mighty effect on how we drift into slumber.

Here are 5 Bedtime Rituals to Transform Your Night:

Gentle Stretching/Restorative Yoga

Invigorating exercise is best saved for the early part of the day. However, gentle stretching and restorative yoga can have a beneficial and calming effect when done at night. Slow and gentle movement can communicate to our nervous system that we are winding down as well as releasing tension from the day.

Mindful Breathing/Meditation

Breathing exercises can help shift the body into the parasympathetic system, or the rest-and-digest mode.This can be as simple as taking 5-10 mindful breathes to downshift out of stress.

Example exercise:

• Aiming for diaphragmatic breathes- with your hand on your belly, visualize you are breathing into it, feeling it move in and out with each breath.

• Make sure your exhales are generally twice as long as your inhales.

• An easy rule of thumb is: 5 count inhale, hold for 2, and a 10 count exhale, slowly through the nose.

• Repeat 5-10 times.

Additionally, there are many apps on the phone that have user-friendly guided breathing and meditation.

Take a Warm Bath/Shower

Taking a warm bath or shower can be a great way to soothe the nervous system. Adding magnesium salts (Like these Deep Sea Minerals by LA Salt Co) to a bath can provide additional relief, calming muscles- as well as having the benefit of detoxification. Adding clays and essential oils can really up the ante of a bath, creating calm for the senses. We love Osea's Vagus Nerve Bath Oil. A splash of this aromatic soother to a bath, provides a direct line to relaxation through the body's vagus nerve. A system that we're learning more about and just how much it factors into our regulatory body systems.

Journaling/Gratitude Practice

Keeping a journal can be helpful for a variety of reasons. Whether it's a brain dump of to dos from the day, solutions-based writing, or an assist to help with emotional processing. Writing it out can help clear your mind and prevent racing thoughts at bedtime. A practice of keeping a gratitude journal can help foster a sense of well-being and relaxation. Focusing on the positive, no matter how small- can help us have a better outlook. We like the cute and functional journals by Papier.

Read a Physical Book To Mitigate Screen Time

We've arrived at the point that it's necessary to differentiate between a REAL book and its blue-lite cousin. Getting into the habit of reading a (paper) book at bedtime can be a great way for us to put down the devices. Plus, it's a trade-off from what can become an endless scroll at bedtime. (Guilty.) You'll receive sleep-hygiene-bonus-points if you can keep the devices out of the bedroom all-together.

Bonus Section: Supplementation

Some of us may need additional support to achieve a solid night's sleep. There are many natural supplements that one can experiment with. Magnesium is a great place to start. Magnesium in all it's forms, from ingestible to topical-has a calming affect on our minds and body. Additionally, many people are inherintly deficient. Try adding it to your routine and see if you notice a difference.

There are also many other natural sleep supplements that take a comprehensive approach and include ingredients like L-theanine, GABA, and Valerian Root. Melatonin supplementation varies greatly by individual experience. Some have a melatonin "hangover" the next day. We carry Moon Juice's Sleepy Magnesium-Om that actually has a micro dose of plant-based melatonin- that keeps it reliably in the natural range of our own melatonin production.

Final Thoughts

Optimizing your bedtime routine is a powerful tool for achieving quality sleep. Remember, the key is consistency and personalization. Experiment with different activities and find what works best for you. With time and dedication, your optimized bedtime routine will become a natural and enjoyable part of your day, paving the way for restorative sleep and more energized, productive mornings.

In our final sleep series blog, we'll cover how to create the sleep sanctuary of your dreams.

*Not medical advice, please follow-up with your preferred provider for personalized recommendations

Did you know how well you sleep can be determined by the choices you make throughout the day?

From our morning (or afternoon) coffee, to our waking time and screen time- these habits can inform how restful we sleep and if we're able to wake feeling refreshed. Minding our natural internal clock can look like minding our diet, exercise, alcohol intake, and sleep consistency to name a few. Habit tracking can provide helpful feedback into what might improve our sleep quality.

One habit methodology, developed by fitness coach Greg Ballantyne- is called the 10-3-2-1-0 Method for better sleep hygiene. It looks something like this:

10-3-2-1-0 Method:

• 10 hours before bed: No more caffeine.

• 3 hours before bed: No more food or alcohol.

• 2 hours before bed: No more work.

• 1 hour before bed: No more screen time (shut off all phones, TVs and computers).

• 0: The number of times you'll need to hit snooze in the AM.

These may not be hard and fast rules, but they are great guidelines to controlling some behaviors/choices that could affect our sleep quality. Following, are 5 Factors to pay attention to in relation to sleep hygiene.

Here are 5 Factors Of Influence Throughout The Day:

Light Exposure

Many health professionals now recommend trying to get sunlight in the eyes within the first 30 minutes of rising. This communicates "morning" to our internal clock, or circadian rythym. This helps keep our system attuned to our sleep-wake cycle. This can prove difficult for a variety of reasons. Winter in Montana can shield the morning hours from light, let alone sunlight. For the UV challenged, another consideration is using a UV-mimicking lamp, like the HappyLight from Verilux. These emit a bright white light that mimics sunshine and can enhance mood as well as improve sleep.

Coffee Swap

It may be hard to cut back on caffeine, let alone 10 hours before bedtime. In this example, if you aim to go to bed at 10 pm, your cut off time would be 12 pm. This is recommended because depending on our metabolism, that's how long caffeine can stay in our system. [1] To help transition this habit, try switching to Green Tea or Matcha in the afternoon. Green Tea has less caffeine plus naturally occurring L-Theanine which is calming. Or if you're ready, try a coffee alternative like Wooden Spoon's Herbal Coffee. This will match the ritual and flavor, minus the stimulation of caffeine.

Screen Time/Blue-Blockers

As per the 10-3-2-1-0 method, this instructs a 'No screen time 1 hour before bed' rule. This can be another daunting request in these modern times. For starters, wearing Blue-Blocking lenses throughout the day, especially if you have a desk job- can help by lowering exposure to the blue-light emmitted from screens. This light frequency has been found to interrupt our melatonin production and can affect sleep. Try these stylish ones from Look Optics.

Exercise/Movement

Getting enough exercise will help your body feel ready to rest. Heavy exercise is preferably done in the early half of the day to prevent it having an energizing effect when we're trying to wind down. Walking is a great activity to get you outside and gently get the blood pumping any time of day.

Hydration

Staying hydrated is an understated influencer on sleep. Electrolytes play a crucial role in promoting quality sleep. Minerals like magnesium, potassium, and calcium help regulate neurotransmitters that are essential for sleep. Magnesium, in particular, is known to promote relaxation and reduce stress, potentially improving sleep quality. Adequate electrolyte balance can also help prevent nighttime leg cramps and restless leg syndrome, which often disrupt sleep. We like this blend of electrolytes + adaptogens from Recess, which are magnesium heavy and can provide immediate calm. As well as MiniDew from Moonjuice that is a 2 in 1: electrolytes + minerals for hydration and supporting brain function.

Final Thoughts

As we go throughout the day, being mindful of our habits and choices can make a big difference in how we hit the hay. Start small with tweaking one habit that might be interfering with sleep. Keep a journal to track progress and notice how things change. Remember, small steps can lead to big change.

Our next installation in your better sleep guide, will help you create your best bedtime routine.

*Not medical advice, please follow-up with your preferred provider for personalized recommendations

Ah, sleep. A fundamental need, yet utterly elusive for so many of us.

Nearly all health professionals will argue that "quality sleep" is the cornerstone to health and wellness. That's whether we're trying to maintain health, optimize health, or attempting to recover it. For much of the population, quality sleep is hard to come by. There are so many things in our modern world that disrupt our sleep potential. But there are things we can do about it.

In this four-part series, we'll discuss the fundamentals of sleep hygiene. What it is exactly and how might we assess our own. In part two, we'll discuss ways to set yourself up for success through the day. The third installment will cover techniques to implement at bedtime. The final installment will cover how to optimize your sleep environment. You'll be a model sleeper in no time.

Understanding the science of sleep cycles and circadian rhythms

Throughout the night, we have phases and stages of sleep. This is our sleep architecture which consists of four stages of sleep.

These four stages are divided into:

• 3 Non- REM stages

• 1 REM stage

The 3 Non-REM stages include:

• Two variations of "light sleep"

• The Deep sleep stage

Every stage plays a crucial role in rejuvenation and how we feel the next day. During Light Sleep, brain waves slow and body temperature drops. [1] Deep Sleep is the stage associated with recovery and rejuvenation. During REM, or Rapid-Eye-Movement, the body is mostly paralyzed and this is when vivid dreaming takes place. REM sleep is important for processing memory, synaptic pruning, and mood regulation. [2] Time spent in each phase varies and the number of cycles per night on average is 4 to 6. [3]

Another principle to sleep quality, is our circadian rhythm. Our circadian rhythm is defined as "the physical, mental, and behavioral changes an organism experiences over a 24-hour cycle. Light and dark have the biggest influence on circadian rhythms, but food intake, stress, physical activity, social environment, and temperature also affect them." [4]

It's known as our internal clock, and gets cues from our environment and directly affects our sleep architecture. This is why lifestyle factors and "good sleep hygiene" are so important. Sleep hygiene is defined as a set of behavioral and environmental recommendations intended to promote healthy sleep. [5] How soundly we sleep can be greatly affected by the choices we make throughout the day. But we'll get more into that later.

Common sleep disorders and their impact

There are many factors and health conditions that inherently play a role in our quality of sleep. Most adults need between 7-9 hours of sleep per night. Insomnia, either in difficulty in falling asleep or staying asleep is rather common. It's estimated that around 30% of adults have insomnia symptoms. [6] Insomnia can be brought on by hormonal imbalances, mental health conditions, medications, and stress to name a few. You may have insomnia if you:

• Have difficulty falling asleep at night, despite feeling tired

• Wake up frequently during the night and having trouble going back to sleep

Other conditions that affect sleep quality include neurological conditions, Restless-Legs Syndrome (RLS), chronic health conditions, sleep apnea, and injuries. Getting to the root cause of what is disrupting our sleep can impact our overall health.

Assessing your current sleep habits

Most of us can tell if we've gotten a "good night's sleep". That beautiful feeling of waking up feeling refreshed and ready to take on the day. Just like a Folger's commercial. But if you're somewhere in the middle, or clearly in the red- how do you know what to improve on? Sleep tracking devices can provide helpful feedback. For example, the Oura Ring provides detailed overview of sleep phases and how long it took to doze off into Lala land. With a comprehensive "sleep score" and a "readiness" score- you're able to note how small changes can alter your sleep outcome. Other options are an Apple Watch, Fitbit, or various other sleep specific trackers.

Insomnia may be a concern if you feel like you're battling the sleep gods every night. Trying a natural sleep aid to calm the mind may do the trick. But if the underlying issue is complex, following up with a naturopathic doctor who can assess imbalances can help identify the root of the issue.

If you're wondering if you have Restless Legs Syndrome– With RLS, you have a sensation or an urge to move limbs and legs out of a low-grade discomfort. Some find it due to an iron deficiency and can find relief with supplementation. Magnesium can also provide relief.

If Apnea is a concern, if you or your partner snores- there are at-home sleep tests you can do that will analyze the likelihood of apnea. Following up in a sleep lab may be the next step.

There may be health conditions or life situations effecting sleep quality that one has no control over. Remember to give yourself grace. Developing a pain management strategy and/or relaxation techniques can help ease a weary mind and body. Assessing our average sleep duration, consistency, and overall quality is a good place to know where to begin.

In the next blog, we'll cover the specifics of how to set yourself up for success throughout the day.

*Not medical advice, please follow-up with your preferred provider for personalized recommendations

The Autumnal Equinox is fast approaching.

The arrival of Fall offers the perfect opportunity to slow down, rest, and reset. The cooler temps invite the embrace of cozy surroundings and a less frenetic to-do list. Here are 5 ways to go within, restore, and hopefully power up for the next coming chapter.

1. Practice Mindfulness- Journal

Whether it's keeping a gratitude journal to remind you of the little things, or a planner to help keep you organized- writing things down can provide much needed assistance. At Haskill Creek, we recently brought in imaginative journals from Papier. Artfully designed to help you manage finances, meal plan, or help you reach your wellness goals.
Papier Journals

2. Illuminate your space- without the toxins

Create ambience in your space with toxin-free candles or aromatherapy with essential oils. For safe candle burning, we recommend avoiding petroleum-based waxes- and instead opt for plant-based or beeswax. Additionally, skip the "fragrance-based" candles that emit a variety of harmful VOCs (volatile organic compounds) into the air. Instead, opt for fragrance-free or enjoy one infused with a lovely essential oil blend. We brought in candles from a small company named Fontana Candle Co. that meets that criteria. Try their Harvest Apple candle that is like a warm and nostalgic embrace.
Fontana Candle

3. Get Cozy

Don't fight it, celebrate it! Get a new cozy blanket to wrap up in on the couch, or build out a reading nook with your favorite chair and a blanket. Cuddle up with a pet or loved one, and find a good series to binge watch. Really Netflix and chill. We like the blankets from In2green that are eco-friendly and make attractive throw blankets as well.
In2green Blanket

4. Do a Digestive Reset
We recently brought in Superfoods by Kroma Wellness. They specialize in nutrient-dense functional foods designed to reduce inflammation and increase vitality. Their 5-Day reset is not a traditional cleanse, but instead offers nutritious sustenance to optimize energy and aid detoxification. Try the 5-Day-Reset, or try adding their restorative bone (or veggie) broths to warm you on a crisp Fall day.
Kroma Wellness 5-Day Reset

5. Take The Time For Self-Care Rituals

Do the mask. Implement an extended skincare routine. Try the 'everything shower'- just because. Embrace the added moments of indulging in self-care through mindful skincare routines. From graduating to a 5-step face routine of: cleanser, mist, under eye cream, serum, then moisturizer. To taking the time on the weekend to do a treatment mask while you enjoy the art of doing nothing. It's soothing to the nervous system to not hurry through the stuff we routinely do. Especially when it only takes a few moments to lovingly massage your face and neck with an oil cleanser, or let the serum or under eye cream settle in to do their magic.
A few treatment mask options available at Haskill Creek:
Osea's Red Algae Clarifying Mask
Wonder Valley's Olive Mud Mask
Nature Of Things Rejuvenating Overnight Facial Mask

Whatever your approach, try to be kind and gentle with yourself. It's the everyday magic found in slowing down and taking care. Sometimes we could all use a little reset and a chance to begin again.

It was a tall order- bringing in Non-alcoholic Spirits.

We wanted to bring in sophisticated beverages that offered more than empty calories and sugary alternatives. We looked for beverages abundant in adaptogens, with nootropic effects that you can actually feel. Thus creating a subtle shift in mood-such as an energizing or calming effect. Much like one might be seeking when typically reaching for an alcoholic beverage.

In combination to abstaining alcohol, we also found it possible to forgo the sugary base. Instead opting for plant-based, botanical rich beverages created with purpose. With the following brands, indulge in the ritual without the consequences. Enjoy these health-enriching beverages with endless drink recipe combinations.

Rasāvāda | Rasāvāda considers its specialty beverages: "Zero-proof Spirit Restoratives – invigorating 100% whole-plant decoctions uniquely crafted using unhurried techniques from herbalism, tea traditions, and traditional eastern medicine." We brought in two sophisticated blends that entice the tastebuds: Rose Bergamot and Black Ginger. For a simple recipe, just add sparkling water. For a more complex option, see recipes here.

Kin Euphorics | Rooted in Ayurvedic medicine, Kin Euphorics is a functional beverage, designed to offer an entourage effect by using natural ingredients that nourish the mind and body. High Rhode is a lively social tonic, with feel-good GABA, Rhodiola Rosea, and a touch of caffeine. While Dream Light serves as the perfect nightcap with L-Theanine, L-Tryptophan, Reishi, and Magnesium. Try the latter with warm oat milk for a comforting hug in a mug. See other recipe ideas here.

Bonbuz | Bonbuz is woman-owned business one part buzz and two part sass- all without alcohol. As they state;
"Here to electrify drinking culture with the next-generation of buzz, our non-alcoholic social spirits are packed with nootropics and adaptogens to heighten your senses and transport you to a deeper mind-body experience."
We brought in Slowburn; with notes of blood orange, grapefruit, and jalepeño. Whereas Bittersweet Citron, hits with citrus, ginger, and gentian. (Also known as bitter root). Both are packed with 950+ mgs of nootropics, adaptogens, and amino acids. Combine with sparkling water, or try the complex flavor profiles of recipes here.

Drømme | Drømme, is a Danish word that means 'dream.' This small-batch purveyor out of San-Diego dreamt big. They dreamt of a world "where cocktail culture can be classic without getting hazy." They wanted to develop complex flavor profiles that add intrigue to any occasion. Awake is plentiful in botanics such as guava leaf, Schisandra- known as the Five Flavor Berry, and spice of Szechuan Pepper. Plus it's enlivened with energizing Guayusa Extract and Ginseng Extract. Calm is a soothing beverage with botanics of ginger, lemon balm, and turmeric. Additionally, Valerian Root, L-Theanine, and 5-HTP- invite a peaceful presence. See the possible drink combinations here.

Come on in to our downtown location to see our full selection of NA drinks and barware.

We didn't want to bring in just any old NA wine.

We wanted to bring in non-alcoholic wines that actually tasted good. Non-alcoholic wine you say? How do they do it? With the same dedication to the integrity of traditional wine-making techniques!

Sovi was cofounded by a husband and wife duo with a deep love and appreciation for wine. They aim for you to savor the ritual of wine, minus the hangover. Their quality wines are vacuum distilled to gently remove the alcohol. Leaving intact the quality of the wine- with no added sugars or natural flavors.

Oddbird was founded in 2013 by Moa Gürbüzer. With a long history as a family therapist, She had a unique insight into the negative effects alcohol can have on families and society at large. She embarked on a transformative journey of producing superior wines- that are liberated from alcohol. Filling a much needed niche, as eloquently stated by the founder:

"My mission? To challenge and reshape society’s prevailing alcohol norms by introducing premium beverages free of alcohol. I envisioned a world where asking,
“Would you like your wine with or without alcohol?”
would be as routine as inquiring,
“Would you prefer your coffee with or without milk?” "

Whether you're looking to cut back, have health challenges, or are just tired of hangovers, there are countless reasons to reach for a non-alcoholic doppelganger. There is now a plethora of beverages with quality ingredients meant to be savored. From NA wines, spirits, and adaptogenic tonics- there is something to suit everyone's thirst.

Sovi Lineup:

Sparking Rosé: Wine: Rosé blend of Pinot Noir and Tempranillo
Tasting notes: Delicate red fruit-forward notes. Tempranillo fills out the body and rounds out the rosé with palate-pleasing savory notes.

Sparkling White: Wine: Blend of Chenin Blanc, Pinot Gris, and Gewürztraminer
Tasting notes: Crisp orchard fruit flavors, peachy notes, and high-toned floral aromatics.

Red Blend: Wine: Blend of Tempranillo, Pinot Noir, and Petite Sirah
Tasting notes: Pinot Noir driven style with lots of bright red fruit flavors. A light-bodied red to be enjoyed year-round.
Hot tip* Try slightly chilled on a hot Summer day

Reserve Red: Wine: 58% Tempranillo, 39% Malbec and 3% other varieties
Tasting notes: Elegant and savory with complexity gained from the long oak-influenced aging process.

Oddbird Lineup:

Blanc de Blancs: (Bottle & can) Wine: Chardonnay & Colombard
Tasting notes: Crispy Granny Smith apples, honey and lime.

Sparkling Tempranillo: (Can) Wine: Tempranillo
Tasting notes: Summer berries, green apples and citrus

Vist Sovi's Website and Oddbird's Website for more information!

Come check out the options we brought into store!

Stay tuned for our first in store NA tasting!