Tips on how to get a good night’s sleep

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Achieving a good night’s sleep is crucial for our overall health and well-being. Here are some tips to help ensure you rest well

Dr. Naomi Newman-Beinart, PhD says: “Most people wake up once or twice during the night but are able to go back to sleep quite easily. However if you find you are struggling to get to sleep and are waking up more frequently and are struggling to go back to sleep, there are a number of factors that can contribute to this. If you are drinking caffeine or alcohol late in the day the will certainly keep you awake or disrupt your sleep.

Also a poor sleep environment such as a noisy room or a room with bright lights or using your phone or TV before bed will also not help. Also if you are stressed this can be another factor. When you feel stressed, your body activates your sympathetic nervous symptom, and you may jolt awake in the middle of the night. You may also experience an increased heart rate and blood pressure and these bodily changes can make it difficult to fall back asleep. It might also be stress sleep disorder such as sleep apnea or restless leg syndrome. When you can’t get back to sleep quickly, you won’t get enough quality sleep to keep you refreshed and healthy, so it’s important to find ways to help you sleep. Many studies have shown the importance of a good night’s sleep to a healthy lifestyle. Lack of sleep can affect everything – especially immune function and stress levels can get even worse. Here are my recommendations:

If you don’t like taking tablets, I would recommend BetterYou Lights-Out 5-HTP Nightly Oral Spray, which contains 50mg of 5-HTP plus lemon balm and passionflower, specially designed to be taken before bed. 

I take 2 capsules of this one hour before I go to bed, and I find it helps me sleep well, especially when I am staying in new environments or going to be late from travelling or being out later at night. 

Magnesium is a mineral that our bodies crave when we are stressed. It’s essential for all of us, but especially women, to have enough of this mineral as it helps our hormones stay more balanced and ease PMS and menopause symptoms that are associated with a deficiency.  Magnesium is a very important mineral to help muscles relax and can ease restless legs and cramps and overall greatly help ease tension and stress and improve sleep.   

A nutritionist friend of mine told me that when she gets into bed, she always rubs BetterYou magnesium sleep lotion into her feet and calves, and it helps her get a wonderful night’s sleep. I was immediately sold on this idea as I was trying to get into the habit of putting cream on my feet at night as they get so dry in the winter. I also knew that your feet absorb magnesium really well when applied topically, so this was a double win for me as I could not only get more magnesium into my system to help my hormones and sleep but also get out of bed with more attractive-looking feet!   It’s also very simple to do and feels very nice.  Just the ritual of massaging the lotion into your feet feels so soothing and immediately relaxes me.  It also smells great as it has lavender and chamomile oil in the blend.  

Also Hifas da Terra’s Mico Reishi capsules. Reishi mushroom is one of the most well-known medicinal mushrooms that have been shown to help the body adapt to stress and protect against the negative effects that stress brings on, such as anxiety, and disrupted sleep associated with stress. Reishi mushroom is also an excellent tonic hormone-balancing tonic for women as well as reducing cortisol; it supports liver detoxification and has been shown to help women with hormonal imbalances sleep better.  I take 2 capsules of these in the evening an hour before bed. 

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