Three Tips to Restorative Sleep

So many people are sleep deprived, and it affects your mental alertness, your mood, and your weight management. You could gain weight because you are not getting enough sleep. Sleep is what rejuvenates your body.

Here are three helpful tips to implement to reach restorative sleep:

1. Eat meals at least two to three hours before getting to bed. You don’t want to eat a heavy meal two hours before going to bed as digestion will slow down, and your body will feel heavy and clogged up. Many experience the symptoms of acid reflux when they lay down after eating a large meal. Others wake up with massive headaches. Best to plan out your meals, so you are not eating too close to your bedtime. It will interfere with the stages of your sleep cycle and negatively affect your overall health.

2. Unplug from electronics, social media, online anything at least two hours before bed. It is imperative to make sure you don’t have any of your electrical devices in your bedroom because the blue lights from the electromagnetic fields can actually stimulate you and keep you awake. Avoid watching TV or checking Facebook or any social media because that will also stimulate you. People low in melatonin should not have any night lights on, even in the bathroom as it can disrupt your melatonin and as well as your sleep. Some people will use eye pillows to shut out all lights.
Avoid keeping your iPhone near you or whatever phone you use. Don’t use that as an alarm clock because if someone texts you or you get a notification you’re going to wake up and it’s going to disturb your cycle of sleep. Also, if you happen to wake up in the middle of the night say to go to the bathroom, you may be tempted to check your social media sites so keep it out of the bedroom.

3. Help your body and mind get into a relaxing mode. Writing in a gratitude journal helps you reflect on your day and find the positives that occurred so you can end the day with a happy mindset. Write tomorrow’s ‘to-do’ list to help you do a brain dump exercise and clear your thoughts. Collecting your thoughts and writing out your ‘to-do’ list will help prevent you from waking up in the middle of the night saying oh, I need to do this, I need to go there, I need to call this person.
Enjoy a nice warm cup of Yogi Tea as it contains lots of medicinal herbs. There’s a stress-free one with honey and lavender. There is a breathe-deep tea that you can drink while you are doing your breathing exercises. You do need to find a way to unwind from your day so try yoga poses, deep breathing, drinking herbals caffeine-free teas, and journaling.
Try some essential oils, you could put lavender oil on your wrist, you could put it on your legs, and you could also add a few drops in your bath along with Epsom salts. Lavender is calming, so you can make a spray by adding purified water, and spray your bedroom.

Now if you have a health condition that is preventing you from sleeping or your hormones are imbalanced, and your cortisol levels spike up in the afternoon then you will need some professional assistance to follow a regimen and get balanced so you can reach optimal sleep. Your cortisol levels are supposed to be higher in the morning and as the day progresses they go down. But what I see with my sleep deprived clients, is their cortisol starts to rev up in the afternoon into the evening. So, if you feel more energized in the evening and stay awake late, then, you should check your levels. You need to break that pattern. I would highly recommend that you get a functional medicine test to determine biomedical imbalances that are preventing you from sleeping.

If you still need some support, here are some of my favorite products.
Click here to get your quality supplements, once you register an account then search for these quality products:
Product Code L03513 this is Serotonin and promotes peaceful sleep, a more relaxed outlook, and fewer cravings for sweets… the most advanced formula available for enhancing the brain serotonin pathways.
Product Code SE0409 this is BTD Stress & Insomnia Support 1 kit
For the relief of symptoms associated with insomnia, mental strain & anxiety.
Product Code CALM1, this is CalmEZ Brain Tonic which is a proprietary blend of Chinese herbs, including Collective Happiness Bark.
Product Code is: G20020 which is Sleep & Relax Herbal Tea for Promoting Relaxing Restorative Sleep
Product Code: N76076 which is Peaceful Sleep Oil Blend 1 oz
Product Code: G43088 which is Sleep Aromatherapy Spray 50 ml

Some science on sleep deprivation to ponder:
Sleep deprivation is a commonality these days, and it is affecting our health, mood, weight and even libido! Numerous studies show the importance of adequate, uninterrupted sleep that we all need to live a healthy lifestyle.

Lack of sufficient sleep can lead to the following health issues:
blood sugar imbalances
impaired cognition
reduced cell generation
increased depression
increased systemic inflammation
cardiovascular stress
shrinkage of the brain
damaged detoxification pathways
impaired memory
weakened immune system
weight gain
infertility
behavioral and focus issues

Making it a priority to get to bed an hour earlier each night is key to reaching your optimal health goals. Turn off all electronic devices, TV, and anything else that tends to stimulate you instead of relaxing your mind and body.

Here the full list of helpful tips to getting to bed an hour earlier each night until you reach your desired bedtime: 😴
Be consistent with your nightly routine and bedtime
Turn off all electronics
Do not get on the telephone
Turn off the lights
Turn off the TV
Do not eat heavy meals at least two hours before bedtime
Do not drink sugary beverages or eat sugar-laden snacks
Keep on the cooler side with the temperature in the room and bundle up with soft, comfortable clothing
Do not exercise right before bedtime
Avoid caffeine
Try some relaxing herbal teas
Avoid alcohol
Meditate or journal
Do some relaxing stretching or yoga poses
Your health is worth it because You are worth the investment of your time and energy.

P.S. November is a great time to be YOU! 

Starting Black Friday & ending Cyber Monday, is your chance at my once-a-year sale. Be on the lookout for some special emails and make sure you receive emails from me. If you need to get on my email list then click on NancyGuberti.com and request a FREE copy of my detox podcast (you may need that after the holidays).

The Black Friday/Cyber Monday Special includes two FREE 30-minute phone sessions with me! Get Ready to LOOK & FEEL GREAT!

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