Alternate title: How I cured my insomnia. FO REALS!

I used to be a terrible sleeper. For all of high school and most of college I had trouble falling asleep (for HOURS), staying asleep (I'd wake up for hours at a time), and feeling rested. No matter how exhausted I was, or how healthy I ate, or how much I exercised - I just couldn't sleep. Luckily: That all changed! There were many contributing factors, I'm sure, but in this post I've listed five that I think are the most important for me personally. Insomnia definitely differs from person to person, but hopefully these are useful tips or a new approach to try for some of you!

1. Quiet Your Mind

This may seem obvious, but for me it has been the #1 tool for falling asleep. I've found that my meditation practice helps (a ton) me more effectively quiet my mind when I'm ready to go to sleep. I let myself wind down and think about the day, but then there comes a point where I basically start meditation: I clear my mind as much as possible - I stop analyzing, planning, ruminating, etc. - and focus on my breathing. Sometimes I focus on the feeling of air going past my nostrils, or sometimes I repeat (silently) "In, out. In, out." as I breathe. Usually this puts me right to sleep.

2. Get Comfortable

I can pinpoint when I started sleeping better in my early 20s, and it most definitely coincides with switching to sleeping on a high quality mattress! I realized I needed something firm enough (personal style, not saying that's the ticket) that my body wouldn't get uncomfortable or feel claustrophobic. After our recent move, we decided to upgrade our mattress: we got a new Brentwood Homes Oceano Mattress in a CALIFORNIA KING! AAAH! Even though I'm a total snuggler, having the extra space (for when I really do want to sleep) is wonderful. They delivered the mattress (in a box! it was so easy to fit through doors and up stairs!), and then we just had to unpack it and put it on our bed frame. We're thrilled with it! We were a bit hesitant at first when buying it because we weren't sure what size we needed but we just checked this guide for mattress sizes and turns out we were correct! Of course, buying a brand new mattress can get pretty expensive, especially if you're getting a large one like us. There are plenty of coupons and discounts online which will help you save a bit of money. My friend recently found a deal for Saatva and she saved a lot of money! It's worth shopping around to get the best price. If you want to protect your new mattress, you may consider getting yourself some new mattress toppers like this.

3. Consider White Noise & Blackout Curtains

I thought I was sleeping really well already, but when we got a noise machine 18 months ago: omg. MIND BLOWN. It was such a game changer! I can't handle any recorded sounds (fire crackling, fake raindrops, etc. all get distracting because I can hear the loop!), but the straight up white noise is PERFECT. Or a fan, if you're a fan person! Same story with getting the room dark: I thought it was dark, but then got blackout curtains. WOW. Huge difference!

4. Respect Your Natural Rhythm

Ever heard of a second wind? If you're trying to fall asleep, but you've pushed past being sleepy and are into your second wind - it's gonna be difficult. Listen to your body - it starts letting you know it's sleepy by releasing melatonin (which helps you fall asleep). It expects you to use that boost of melatonin to actually get to sleep, so it only releases melatonin for a short while. DON'T MISS YOUR CHANCE! This may mean adjusting your schedule to figure out what your natural rhythm really is. For me, this is usually 9:15-9:30pm - not ideal, honestly, but something I've learned to own and have no shame about. I go to bed early, and I do it so I feel good!

5. Stretch Your Body

Some yoga traditions have a physical (asana) practice for the express purpose of being able to sit comfortably in meditation. That means the entire point of stretching and strengthening and working out the kinks is so you're comfortable in stillness. I think the same applies for sleeping. If you're physically uncomfortable in your body, it will be harder to sleep. This will look very different depending on your body, and it's specific discomforts, but for a lot of us: stretching out (or going to yoga) for a short time every day can go a long ways towards making your body feel relaxed and comfortable. Maybe a massage is more up your ally, or something challenging like running or rock climbing!

6. Imagine Falling Asleep

This is a bonus, since I know it sounds a little weird. When I'm having a particularly hard time falling asleep, I try to imagine the feeling of falling asleep: my brain feels like it's getting further away, and my eyes get heavier and heavier in their sockets, and I can feel myself slipping into sleep. I seriously conjure that feeling up out of nowhere and STICK TO IT (in addition to doing the other things on this list), and it works. I fall asleep. Hallelujah!

This list is what works for me, but I suspect we probably have a lot of overlap! I know there can be an overload of information you're struggling with insomnia - don't feel like you need to do every single tip. I'd pick one or two and try them out for a week. See how it goes, and let me know!

PS - FINAL thought: I used to try to nap a lot. I wasn't very good at it, but it did give me enough rest that then I couldn't sleep at night. It's so tempting to "catch up" while you can in the afternoon, but (for me) it was a vicious cycle. I think it's worth playing around with not napping, to see if you can get your body on a nighttime sleep schedule!

I received a mattress from Brentwood Home, but all opinions are my own. Thank you for supporting the brands who keep The Kitchen Paper up and running!

The post 5 Tips for Better Sleep is from The Kitchen Paper. Click over to see it on The Kitchen Paper!

This post has been a long time coming - natural body care and natural beauty products are a thing I've been easing into over the last few years, and am eager to learn more about. People are usually shocked to learn how few products I use, and curious to hear more details: here you go! This is the full rundown of what I put on my body. It's not very much, to be honest. This post is kinda long, but I wanted to give you the full rundown!

As a teenager I used every product under the sun. I'm genuinely shocked at how many different hair products, lotions, makeups, nail polishes, etc. I had in my possession up until even just a few years ago. I wish I could remember what exactly started my slide into fewer/more natural products, but I'm not sure I can pinpoint it. These days, there are so many brands that are going down the route of natural skincare and makeup products. It's a lot easier now for people to find what they are looking for to suit their skin type or colour. Brands like Waterlilies And Company are good when it comes to keeping your makeup minimal and natural. We all have that time in our lives when we decided keeping it simple and easy was for the best. But it's definitely worth it when you find the right products.

Maybe it was traveling in Asia for a year, and not being able to carry as much? Maybe it was growing up a bit and not caring so much about using "the right" product or looking a certain way? Maybe it was becoming 100% bike-reliant and realizing I'd always look a little weird? Maybe it was learning more about my body and what worked/felt right? No matter what it was, it was a gradual process until last summer. Last summer, I had a scary confrontation with hormonal birth control which left me exceptionally aware of what chemicals/hormones/ANYTHING I was putting on/in my body. I haven't written publicly about that situation at all, although I plan to eventually, but the moral of the story is: I had underestimated how much it matters. As soon as I pinpointed the problem, I went on a rapid detox plan to get everything gross OUT asap, and actively sought out more natural products to make or buy. Why would I keep poisoning myself!? [Edit: I realize this is an extreme word. Many people need hormonal birth control for various health reasons. For me, it was doing more harm than good.] (that said, I still have a long way to go. It's a process, and I'm doing the best I know at this point!)

Here's the full list of what I use:

Native Deodorant

Natural deodorant has a bad reputation, but I think it's time for that to change. Companies are figuring out what works, and making their products more effective! Native is made in the USA and boasts a lovely list of natural ingredients in their deodorant, which is both aluminum and paraben free. The major thing I noticed when I switched to Native was the texture - it's much more solid and substantial-feeling than other natural deodorants I've tried. For me, this is a great thing! I'm not a fan of the thin/slimy feeling of other brands. They have some amazing scents (Eucalyptus & Mint? Oakmoss and Basil Leaf? OMG!), but they're definitely on the strong side - so if you're not into fragrant deodorants, go with the unscented! Native feels great upon application, which is important to me. Plus, how cute are those labels? Branding game ON POINT! (srsly tho). I definitely don't get sticky throughout the day!

Check out Native to find a scent that's right for you - and use discount code kitchenpaper10 to get 10% off any order of 2 sticks or more!! One stick is usually $12, but for a generous size. I know price can be a sticking point for people when it comes to natural products, but this is an area that I think it's so important to invest in: we only get one body, so why not treat it right?

Face Wash

Home made, baby! This could not be easier or more effective: baking soda + honey. Not joking. I mix equal parts raw/local honey with baking soda until it forms a paste (usually I do ¼ cup each at a time), then take a small fingerfull every time I wash my face. Just lightly scrub it in, and rinse it off. Done! You'll have gentle exfoliation without putting microbeads out into the environment, and honey is so beneficial for your skin.

Body Moisturizer

Coconut oil. Straight up coconut oil. I slather it from head to toe every time I step out of the shower, let it soak in for 15-20 minutes before getting dressed, and that's it. I have naturally pretty dry skin, so this works perfectly for me. The second trick to keeping my skin moisturized (get ready!): less soap. I don't wash with soap except where I need to. This means arms/legs, torso are pretty much soapless!

Face Moisturizer

This is perhaps the most exciting recipe I've made in the last year - homemade face lotion! My jar is halfway gone right now, so it's not OMG PRETTY ... but it's real. I use this every day on my face, which is a pretty classic T-zone situation: dry cheeks, medium-oily t-zone. Bev has the recipe on her blog. I followed mostly the recipe mostly to the T, but I used different whipping methods (an immersion blender instead of a mixer), but used all the same ingredients she did. This. stuff. is. amazing. I seriously cannot recommend it enough. I was wary about putting so much oil on my face, but have loved using it and not had problems with being too oily (it soaks in!). This recipe uses stuff like avocado oil and beeswax pellets, all stuff you can find on Amazon! Don't be scared by the expensive ingredients - this stuff will last you FOREVER.

Makeup

Here's the honest situation with my makeup: I use 3 products. I use mascara, eyeshadow, and brow pencil. That's it. This is an area I think I could honestly do a lot more research, so please let me know if you have thoughts or recommendations here! I'm already considering using eyeliner products from https://www.lovoir.com after it was recommended by a friend. I basically googled "natural/organic mascara" and the same for eyeshadow, and went with one of the first few results for each. I'm using Ecco Bella mascara and Mineral Fusion eye shadow. The brow stuff is not natural and I'm not sold on it and I would loooooove a recommendation. Ecco Bella Mascara is great - I actually think it's making my natural lashes longer! It's not going to give you supermodel eyelashes, but that's not what I"m going for so it works for me. It makes my blond lashes dark, slightly longer, and not unnaturally thick. Mineral Fusion is perfect as an eyeshadow because it has all three colors in one compact container, goes on well, stays in place, and comes in colors I like. You can also select your own and make whatever combinations you want. I love them!

Toothpaste

Another place I'm open to recommendations: I've only ever tried Tom's, and have no complaints! Do I need to look further? Anybody have a natural toothpaste I absolutely MUST TRY? I have thought about going straight baking soda, but haven't quite built up the courage for that.

Shampoo & Conditioner

I'm in love with my shampoo and conditioner. I use Giovanni 2chic, and alternate between the blackberry/coconut milk and the avocado/olive oil. They smell SO good. They leave my hair feeling AMAZING. I'll be totally honest: I found them in the natural section and bought into the packaging and haven't fully done my research and could probably find a more natural solution here. GIMME YOUR THOUGHTS! (Yes, I have done no-poo. It's fine, but not sustainable for me.)

Body Soap

Good ol' Dr. B's. I honestly use whatever soap is around, but love a good natural one. Marc used Dr. Bronner's when I met him, so when we moved it it was an easy transition. I'm not a huge fan of our current flavor (Tea Tree) but looove eucalyptus! They also have unscented, to which you could add your own essential oils. As I mentioned above, I use the bare minimum of soap: only in the areas I need to. Arms and legs, unless they're covered in mud, really don't need soaping up! If you have dry skin, this will literally change your life (srsly. Not exaggerating.)

Essential Oils

These are a bit of a random throw in - I use essential oils in a variety of ways, but definitely recommend going for a high-quality brand (doTerra or Young Living) for the purest oils! I sometimes put them in my coconut oil for my body, definitely in my face lotion (frankincense!), use some for menstrual cramps (panaway), in baths, etc. I'm barely breaking the surface here - there is so much more you can use them for!

A few miscellaneous extras

• Diva Cup: This one actually started 10+ years ago because it's so much easier than tampons - not to mention more environmentally friendly and better for your body. HIGHLY recommended for any/all who menstruate! There are also a lot more competitors on the market these days, so there are options for a menstrual cup! Visit the shop divacup.com to find out more.
• Nail Polish: N/A. Literally haven't worn it in years. Are there natural brands I should look into if I ever decide to wear it again? Lemme know!
• Hair styling products: This is an area recently maybe actually done a bit of a backslide. I'm in love with R+Co products, and use two (mannequin paste and badlands dry shampoo) on a semi-regular basis. Anybody have knowledge about R+Co (like, are they actually natural and I didn't even know it! HA! Doubtful.) or have an alternative I should try?

And there you have it! That's everything I use! Here's a picture of my medicine cabinet - not a whole lot goin' on in there:

Am I forgetting anything? Leave your questions if you have any - I'd love to have a conversation and ESPECIALLY want to hear any recommendations in the areas I haven't quite found my natural fit yet. Help a sister out! xoxo

The post Natural Beauty Products I Use Every Day is from The Kitchen Paper. Click over to see it on The Kitchen Paper!

This weekend was GO GO GO GO but in all the best ways - potluck with friends (and pooches!), out with more friends, high school reunion (old lady status right here), bachelorette party (NOT mine), buying more plant babies (a philodendron!), and going on a VERY steep VERY early hike. HOT DAMN!

Dog Mountain is a super popular hike around here - it's about an hour East of Portland, just across the river on the Washington side of the gorge. Despite it's insane incline, if the weather is nice the parking lot is full by 8am! So, despite a late Saturday night, when Naked Juice encouraged me to PRESS PLAY on summer, we packed up at 6:45 Sunday morning and headed out to Dog Mountain. Hallelujah for perfect weather and friends to hike with!

We took it pretty easy, and enjoyed the shade of the green trees between stunning views of the Columbia River Gorge. Hike like these remind me how grateful I am to be back in Portland!

Marc and I were dog sitting Coda (LOVE OF MY LIFE, REMEMBER?!), so this hike was also our attempt to get some of his energy out and show him a good time! Nothing like a steep hike to wear out a dog, right? He was BEAT when we got back, which made for excellent snuggling later in the day.

We also brought along plenty of Naked Cold Pressed Juice - a pretty awesome refreshment when it's early and you're tired and thirsty and in need of fruits and veggies. I think some of the other hikers were jealous 😉

A few tips for this hike, if you so choose to explore it:

• Bring lots of liquids! It's steep, and some of it is exposed, so you'll want to be hydrated!
• Wear pants! There is a lot of poison oak along the trail, and dogs who brush up in it (and then against you). Be prepared!
• Get there early! Like I mentioned above, the lot fills up QUICK, and there really isn't overflow parking. If the weather is nice, plan on being there before 8!
• Know your limits. This is a steep hike, no matter how you do it. Make sure you're prepared to go up AND DOWN very steep terrain.

That's all I've got for you guys! Cheers to a wonderful summer of exploring!

This post was sponsored by Naked Juice. Thanks for supporting the brands that keep The Kitchen Paper up and running!

The post Dog Mountain Hike is from The Kitchen Paper. Click over to see it on The Kitchen Paper!

Here are the events I'll be attending - let me know if you are too, and COME SAY HI!

• SANDWICH INVITATIONAL. I just got a ticket to this, so I'M IN!! Are you?
• FRIDAY OREGON BOUNTY GRAND TASTING PRESENTED BY ALASKA AIRLINES.
• Oregon Media Group SMOKED! I'm psyched for this one! EAT ALL THE FOODS!
• Tillamook Brunch Village. I literally could not be more excited about this: you KNOW I love Tillamook, and you KNOW I love brunch!

In addition to those ticketed events, I'll be at most/all of the afterparties, media happy hours, etc! Seriously, come say HI!!

If you still want to join in on the fun, there are still a few ways you can! Here are the events with tickets available:

• SANDWICH INVITATIONAL.
• FRIDAY OREGON BOUNTY GRAND TASTING PRESENTED BY ALASKA AIRLINES.
• OLD MACDONALD HAD A BREWERY.
• A-GAME COFFEE WITH LIAM KENNA.

Get 'em quick! Otherwise you'll have to wait AN ENTIRE YEAR to partake in the goodness that is FEAST! xoxo

The post FEAST Portland 2015: It's on! is from The Kitchen Paper. Click over to see it on The Kitchen Paper!

Here's more of a look into my week in Iceland - photos from my iPhone. I won't write much, because honestly it's hard to say anything that does the land justice. These pictures don't even begin to convey how magical the land is. I've never experienced a landscape as powerful and dramatic! Every corner brought new breathtaking vistas with impressive colors, textures, and pure energetic amazement. I've said it before, and I'll say it again: go to Iceland! Go now. {If you haven't read my post on traveling via camper van, check it out here!}

The post Life in Pictures: Iceland is from The Kitchen Paper. Click over to see it on The Kitchen Paper!

I use this specific meditation whenever I'm somewhere with noise. It's easy to use the excuse "oh it's too noisy here to meditate" - but you can use that noise to your advantage. Here's what I do:

• Find a comfortable seat, with your spine straight and vertical. If that means leaning against a backrest, that's fine!
• Begin to relax your eyes, relax your face, calm your breath, and finally close your eyes when it feels natural.
• LISTEN. First, let yourself listen to any noise you hear - traffic, birds, wind in the trees, wind across your ears, a jackhammer in the distance. Try to listen to ONE sound at a time, and as your attention is pulled by another noise: go with it. Go from sound to sound to sound and try to hear as many as you can.
• Next, pick one sound. Pick the one that you like the best, and focus completely on that sound. Let the others go into the background, and keep your attention solely on your chosen sound.
• Finally, see if you can step away from that one particular sound and hear ALL of the sounds as ONE. They no longer have individual identities - you don't need to name them, categorize them, imagine them, etc. individually - but rather are part of one massive whole that you're observing. This might be hard to do, which is okay: you can go back to focusing on one sound, and then try stepping away again.
• When you're ready to end your meditation, acknowledge that you're coming out of meditation. I actually say, in my head, "I'm coming out of meditation now." Then bring your awareness back to your body - you might rub your hands together to create heat, then place them over your eyes to make opening your eyes a more gentle experience.

This meditation can take five minutes, or thirty minutes, or however long you want! Don't stress about when to switch from one phase to the next - just let yourself have enough time in each that you feel ready to move on. I set a timer for 15-20 minutes so I don't worry about getting lost in meditation all day. More than anything: make sure your body is comfortable, so it isn't distracting you. This might mean building a big pillow throne to sit on!

Let me know if you try this meditation! I've been using it a lot while traveling, because I can do it anywhere! If you're interested in learning more about meditation, my favorite "intro" book is Meditation for the Love of It by Sally Kempton. She breaks it down so it's really accessible, and not so intimidating!

The post A Meditation is from The Kitchen Paper. Click over to see it on The Kitchen Paper!

I'm not going to write much about my day to day there, but if you have any questions, leave me a comment and I'll make sure to answer it! xo

{now, to Iceland! Keep up on instagram!}

The post Life in Pictures: Scotland is from The Kitchen Paper. Click over to see it on The Kitchen Paper!

Here's a peek into my experience hiking Hadrian's Wall! Hadrian's Wall was built in 122 AD by the Roman emperor Hadrian - to protect the Roman Empire! Google "Hadrian's Wall" if you really want to learn more! I walked the length of the wall - advertised as 84 miles, but really quite a bit longer - with my family. We're an odd bunch, choosing to walk many many miles every day for a "fun" family vacation! We really did have fun, though, and stayed in cute B&B's and rooms above pubs along the way. For the most part we had great weather, with a few drizzles here and there. What sticks out most in my mind are the gazillions of sheep and cows we saw! They are scattered all throughout the green English countryside, and I loved seeing them! You'll notice some city pictures at the start - Newcastle is near the beginning of the wall, and you hike right through the city! After that it's mostly countryside!

Some of these photos are from instagram, all are from my iPhone, and roughly in chronological order!. Enjoy! xo

Now I'm off exploring Scotland... pictures to come eventually! xo

The post Hadrian's Wall Hike is from The Kitchen Paper. Click over to see it on The Kitchen Paper!

The post Life in Pictures (Nusa Lembongan Edition!) is from The Kitchen Paper. Click over to see it on The Kitchen Paper!

Leaving rainy Portland after weeks of beautiful sunshine!

Pretty morning clouds from above!

Love these trees!

Favorite place.

SO MUCH AHI. <3 <3 <3
Birthing stones. Magical.

More tree love!

WIND!

Pipeline!

When in Hawaii: Chickens!

They really just wanted mac nut remnants.

Post-hurricane blue skies!

Even soap is pretty in Hawaii!

Playing with the kiddos!

Vietnamese lunch was DA BOMB. More please!

Hurricane chop.

Lots of boards out for the hurricane waves!

From Diamond Head. Look at that water!!

Pee-wee soccer. So. Much. CUTE!

Sunny Waikiki.

Sunset over the city.

The city! From Diamond Head.

More sunset!

This guy, and his aloha shirts.

Love love love!

The post Life in Pictures {Hawaii Edition!} is from The Kitchen Paper. Click over to see it on The Kitchen Paper!