Sunday, May 28, 2017

Tips to Improve Sleep






Most of us have times where it's difficult for us to fall asleep.  So, what can we do?  Here are some tips to help improve your sleep.


  • Try having a cup of chamomile, lemongrass or mint tea to help provide relaxation and reduce anxiety
  • Avoid alcohol before bedtime as it will result in fragmented sleep
  • Avoid chocolate and caffeine
  • No soda - well, no one should ever drink soda of any kind as it's a toxin to your body
  • Avoid a big heavy protein meal as that will increase dopamine, which will excite your body
  • Try having a meal consisting of foods with tryptophan like chickpeas, eggs, milk, banana, or oats. For example try some hummus, or have some nut butter on a slice of whole grain bread with a banana
  • Include 1 non-alcoholic beer as the hops in it will raise GABA (Gamma- Aminobutyric Acid),which is an inhibitory neurotransmitter in your brain. Hops increases alpha brain waves (sleep waves)
  • Try using essential oils like lavender, chamomile, ylang-ylang, marjoram, or lemon as these will work on your adrenals. You can find them here - http://mydoterra.com/heidimaher
  • Have a dose of magnesium to provide a calming effect. Sources of magnesium are leafy greens, whole grains, nuts, seeds, avocado, seafood, and dark chocolate. Or, you can have a spoonful of a supplement Natural Calm in a glass of water.

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