M7 Get Better Sleep
GET BETTER SLEEP
Sleep is the most underrated but most important ingredient for living a happier and healthier life.
Sleep influences your health, your mood, your mental abilities, your hunger levels, how much you eat and even your body fat levels. Still, most of us do not get enough. Most people focus on eating right and exercising more, but if you are not taking time to rest and recover—you can only get so far.
Sleeping is the number one way to heal the body and age well. It is also the key to keeping the immune system healthy. Here are some tips so you can start getting better sleep and reap all of the wonderful benefits.
RECOGNIZE THE IMPORTANCE OF GOOD QUALITY SLEEP
Do you understand how quality sleep affects your overall health and performance?
Sleep lowers stress, improves mood and energy and physical performance. Strengthens immune function. Boosts memory, attention and concentration. It also helps you maintain an ideal body weight and prevent diseases.
Do you understand how a lack of good sleep contributes to poor health?
Bad sleep can cause obesity, low energy and productivity, poor immune function, increased risk of heart attack, high blood pressure, and hormonal imbalances.
RELAX YOUR BODY
Magnesium - the mineral of relaxation; it absorbs best through skin. The best way to do this is by putting Epsom Salt or Magnesium Flakes into a bath or foot bath once or twice a week. An even more practical way to get magnesium on your skin more often is by buying any Magnesium Oil Spray and put 5 sprays on each foot before bed. In addition to this, try to eat foods high in magnesium such as cacao, dark greens and seeds.
Meditate - it lowers stress, relaxes the body and quiets the mind.
Mindful Ball Breathing - Use your diaphragm to breathe instead of your chest.
Utilize melatonin - Take a supplement before bed that has melatonin and get 10 minutes of sunlight per day. We recommend starting with 3mg to inhibit relaxation before bedtime.
EAT RIGHT, SLEEP TIGHT
Don’t go to bed on a full stomach and limit liquid consumption before bed
Eat healthy fats - building blocks for hormones. Some good sources are nuts, seeds, fish, coconut, olives, organic meats.
Move your body daily. Do not sit for long periods of time. Get 8,000 or more steps per day.
Maintain a consistent schedule. Go to bed and wake up around the same time everyday.
CREATE A PERFECT SLEEP ENVIRONMENT
Room should be very dark.
Temperature should be cool - keep it in the 60’s.
The room should be quiet.
Add white noise like a fan or sound machine.
Get a comfortable mattress, pillow, and sheets.
REMOVE TECHNOLOGY FROM NIGHTLY ROUTINE
Emits blue light from screen such as phones, laptops and tv's cause the brain to stop producing melatonin (the “sleepy” hormone). The blue lights disturb your regular sleep schedule.
We spend 1/3 of our life sleeping, start enjoying it!