Bye Bye Sleeping Through the Night
2018 Feb 20th
Have you said “bye bye” to sleeping through the night?
Are you feeling exhausted or “running on stress hormones” all day?
Do not fear, I have some great tips (and an amazing recipe) for you!
The science of sleep is fascinating, complicated and growing
Sleep is this daily thing that we all do and yet we're just beginning to understand all of the ways it helps us and all of the factors that can affect it.
Lack of sleep affects just about everything in your body and mind.People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.And don't forget the impact lack of sleep can have on moods, memory and decision-making skills.
Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)
OMG – What aspect of health does sleep not affect???
Knowing this it's easy to see the three main purposes of sleep:
- To restore our body and mind.Our bodies repair, grow and even “detoxify” our brains while we sleep.
- To improve our brain's ability to learn and remember things, technically known as “synaptic plasticity”.
- To conserve some energy so we're not just actively “out and about” 24-hours a day, every day.
Do you know how much sleep adults need?It's less than your growing kids need but you may be surprised that it's recommended that all adults get 7 - 9 hours a night.For real!
Try not to skimp!
(Don't worry, I have you covered with a bunch of actionable tips below.)
Tips for better sleep
- The biggest tip is definitely to try to get yourself into a consistent sleep schedule.Make it a priority and you're more likely to achieve it.This means turning off your lights 8 hours before your alarm goes off.Seven. Days. A. Week.I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.
- Balance your blood sugar throughout the day.You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber).Choose the whole orange instead of the juice (or orange-flavoured snack).Make sure you're getting some protein every time you eat.
- During the day get some sunshine and exercise.These things tell your body it's daytime; time for being productive, active and alert.By doing this during the day it will help you wind down more easily in the evening.
- Cut off your caffeine and added sugar intake after 12pm.Whole foods like fruits and veggies are fine, it's the “added” sugar we're minimizing.Yes, this includes your beloved chai latte.Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening. (HINT: I have a great caffeine-free chai latte recipe for you below!).
- Have a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 - 10 hours before your alarm is set to go off).This would include dimming your artificial lights, nixing screen time and perhaps reading an (actual, not “e”) book or having a bath.
So how many of these tips can you start implementing today?
HEALTH SUPPLEMENTS:
Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai Latte
Serves 1-2
1 bag of rooibos chai tea (rooibos is naturally caffeine-free)
2 cups of boiling water
1 tablespoon tahini
1 tablespoon almond butter (creamy is preferred)
2 dates (optional)
Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.
Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.
Blend until creamy.
Serve and Enjoy!
Tip:You can try this with other nut or seed butters to see which flavour combination you like the best.Cashew butter anyone?
Natural Supplements for better Sleep:
Benesom®
Relief for Occasional Sleeplessness*
Benesom®is formulated to promote a restful, relaxed state and relieve occasional sleeplessness. Benesomis a sleep and relaxation formula featuring melatonin, key herbs, and minerals for more powerful support.
This novel formula delivers melatonin to relieve occasional sleeplessness, complemented by 5 key concentrated plant extracts to promote a sense of calm and key minerals to target muscle relaxation.
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MyoCalm® Plus
Enhanced Support for Muscle Relaxation*
MyoCalm®Plusis an exceptional blend of bioavailable minerals and specialized herbs that is designed to provide comprehensive support for neuromuscular relaxation.
The components of this formula work in concert to provide enhanced support for healthy muscle relaxation.
MyoCalm Plus provides lemon balm and hops—herbs traditionally used to promote relaxation and restful sleep.
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MetaRelax®
Orange Citrus Flavor
Designed to help promote restful sleep, positive mood, and relaxation*
MetaRelax®is a great tasting orange citrus flavored magnesium powder blend.
This unique formula features a magnesium amino acid chelate (bis-glycinate) designed to enhance absorption and intestinal tolerance.* It also features taurine,vitaminsB6, B12, and folate.
Together, these nutrients help to promote restful sleep, positive mood, and relaxation.
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Passiflora Plex
Passiflora Plex consists of synergistic homeopathic remedies known for their ability to calm and nourish the nervous system.
Research in the field of mind-body medicine has confirmed that constant periods of overwork, stress and anxiety can have detrimental effects on the physical state of an individual. Insufficient coping mechanisms, and physical, mental and emotional overexertion can cause digestive disturbances, changes in cardiac and immune function as well as disorders in sleep patterns.
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Biotherapeutic Drainage ™ Stress & Insomnia Support
Biotherapeutic Drainage•
The human body is bombarded with toxins, resulting in an accumulation that can endanger overall health. While the body has the potential to naturally eliminate these toxins through its emunctories (liver, kidney, stomach, intestines, lungs and skin), the elimination efficiency can vary depending on the amount of toxic accumulations.
Biotherapeutic Drainage• works at an intracellular and extracellular level to help facilitate the emunctories to overcome toxic accumulations and rebalance the body•s natural process of eliminating toxins.
References: