Sunday Wellness Column: The Art Of Sleeping Well…

The Art of Sleeping Well: Natural Solutions for Insomnia
Holistic Wellness Practitioner

We all have suffered from lack of sleep at one point or another in our lives, and we get through it with some extra caffeine or whatever means it takes knowing that we will catch up on sleep later.

However, people can experience prolonged periods of poor quality sleep due to being parents of young children, having a job that requires shift work, having a high stress job, having a health condition or going through a big change in their life that evokes anxiety to a degree where relaxation is impossible. Sleep deprivation is a serious health problem as it can be the cause of or exacerbate depression and other mental health conditions, as well as decrease vitality and increase the chance of health problems.

Sleep is the magic elixir of healing and rejuvenation and when it is depleted your vitality is diminished and getting quality sleep can only restore it.

Even though there are a multitude of reasons for a sleepless night, there are natural solutions for creating and protecting a sacred space for sleep in your life. You may experiment with the various tools presented below to improve the quality of your life with deep sleep. Remember preparing for sleep begins before you lie down at night. Disclaimer: This information is for educational purposes only, it is not intended to treat, cure, prevent or, diagnose any disease or condition.


Chronotherapy works by modulating our circadian rhythm using proper bright light therapy, structured exposure to darkness, bedroom dawn and dusk simulation, melatonin supplements and sleep scheduling. Chronotherpay promises to bring your body the kind of sleep it needs to recalibrate your life with renewed energy, vibrant good health, and peace of mind at any age. Read more in the book Chronotherapy: Resetting Your Inner Clock to Boost Mood, Alertness, and Quality Sleep by M. Terman, PhD and I. McMahan, PhD.

Essential Oils for Relaxation/Sleep (Essential oils Pocket Reference Guide)

  • Valerian root
  • Marjoram
  • Lavender
  • Orange
  • Roman chamomile
  • Cedarwood

Mariposa Body Locally Made Products

  • Valerian Root Foot Lotion
  • Nurturing Sleep Blend Bath/Massage Oil – marjoram and clary sage
  • Peace and Calming Roll-On Blend – tangerine, orange, ylang, ylang, patchouli, blue tansy

Yoga (Hatha Yoga Illustrated)

  • Downward-facing Dog (Adho Mukha Svanasana)
  • Plow (Halasana)
  • Legs-Up-the-Wall (Viparita Karani)
  • Corpse (Savasana)

Herbs and Supplements

  • Melatonin
  • Magnesium
  • Herbal Sleep Blends (non-habit forming)

Lifestyle Activities to Reduce Stress/Anxiety

  • Regular quiet time (mediation or just sitting somewhere alone where background noise is minimal)
  • Limit caffeine and alcoholic beverages
  • Limit sugar consumption
  • Exercise regularly
  • Play regularly (hobbies/things that make you smile)
  • Spend time in nature (even in a park or your backyard)
  • Minimize negative stressors
  • Receive emotional support/Build a social network
  • Receive regular holistic care (massage, Reiki, acupuncture, chiropractic care, etc.)

Please feel free to contact me for further information on creating a wellness toolbox for an active and vibrant life. I can help you whether you are seeking more wellbeing or peak performance in your life.

Contact Wald-Hopkins at, 505.238.6814 and

My Practice


Mariposa Body is my holistic wellness practice in the White Rock community. Mariposa means butterfly in Spanish and to me it represents Nature’s beauty and transformative energy for nurturing and healing the body.

I was trained at the New Mexico Academy of Healing Arts located in Santa Fe, NM. I am also a board certified toxicologist and have been working to promote environmental health for over 17 years.  I blend my training in Swedish massage, medical massage, aromatherapy, yoga therapy, Reiki energy therapy and environmental health with a bit of creativity to create a unique treatment for each client. I call this treatment intuitive therapeutic bodywork. I offer 30, 60 and 90-minute treatments in office or mobile in the Los Alamos, NM area.

I encourage a holistic approach to health, which includes receiving other types of bodywork/healing modalities regularly including, but not limited to chiropractic, acupuncture, Ayurveda and posture therapy. This approach seems to have a positively synergistic effect on my wellbeing.

My Mission
To create space/an opportunity for people from all walks of life to rejuvenate, heal and transform to health of body, mind and spirit.

My Philosophy
Life is energy. Maintaining an energy level to live a healthy, active and creative lifestyle begins with a balanced self-care plan for body, mind and spirit.

My Lifestyle
I am a very energetic person and live a full life. I thrive on being physically active and have been athletic most of my life. I love to run, ride my bicycle, hike, ski, sea kayak and practice yoga and massage. I also enjoy traveling, painting, sculpting, gardening, reading, writing and meditation just to name some of my activities. My pursuits tend to revolve around health, creativity and channeling my energy constructively. I am also a wife and mother of three and enjoy the company of the family dogs and cats. Bodywork is important to keeping me healthy, so I can enjoy my Life!


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