Five Tips for Better Sleep Oct 11, 2016 | Fatigue This fast paced, busy, and often stressful world can at times cause some insomnia! Here are just a few powerful tips, and foods that can help you to fall asleep easier and faster too! FOR A COMPLETE EVALUATION & “PERSONALIZED SLEEP STUDY” CONTACT Dan Prater, ND @ 219-613-1161 ~ firstname.lastname@example.org 1. The first tip to start with: This one isn’t a specific food or drink, but possibly one of the most important tips I can give you… if you don’t follow this one, your chances of being able to wind down at night and fall asleep fast are unlikely… You NEED to eliminate use of devices, computers, emails, and any other work related to your job/school work (or other stressful things) at least 2 hours before you plan to go to sleep. Using devices or computers for casual reading at night is fine, but don’t do any work that gets your mind overly activated, such as anything dealing with work or other stressful things in life. Also, even for casual reading, it’s best to turn off devices at least 1 hour before bed as keeping your eyes focused on the light from devices is one thing that some researchers are saying could interfere with getting quality sleep. An overly active mind late at night is one of the BIGGEST things keeping many people from falling asleep. As a success-driven entrepreneur myself, I used to work really late at night and then I’d find that my mind was always too active to actually be able to fall asleep, so I’d lay there for hours sometimes until I could get my mind to slow down so I could fall asleep. This may sound weird, but one trick that’s worked for me is to grab a book while I lay in bed on something that I find sort of boring and try to read the book in bed. Because the topic is “boring” to me personally, it keeps my mind away from things that I find more interesting, and it allows me to fall right to sleep. So for example, if you find health and fitness interesting (I hope you do!), but you find economics boring, try reading an economics book as you lay in bed. I bet you’ll get sleepy and fall asleep much faster than if you laid in bed letting all your thoughts about daily life race through your mind. 2. No caffeine after mid-day: You’ve probably heard this tip many times, so I’ll keep this one short… It takes about 6 hours for caffeine to be fully processed and eliminated by your body, so make sure your last caffeinated drink of the day (coffee, black tea, mate, etc.) is at LEAST 6 hours or more before your planned bedtime. And if you’ve been showing any adrenal fatigue from lab hormone tests, you should also consider reducing your daily caffeine intake if you currently use it. IF YOUR NOT SURE ABOUT THE ADRENAL FATIGUE LABS, CONTACT ME FOR THIS TEST (ITS NORMALLY $45) 3. Tart cherries or tart cherry juice &/or Oatmeal Both Tart cherries (Montmorency) and oats actually contain a natural form of melatonin that can help you to naturally get sleepy and more easily fall asleep. A side benefit is that tart cherry and oats also contain powerful antioxidants that fight joint pain, and other inflammation related problems. Some of these foods will sound good, and others maybe not so much. The goal here is to gently introduce melatonin into your diet to promote rest and better quality sleep. Also some of these foods are higher in calories, glycemic index, and other nutrients that you may need to evaluate the pros & cons of for dinner or a snack before bed. Here’s a short list of other foods that promote sleep by increasing the production of melatonin: Walnuts, Almonds, Cheese and crackers, Lettuce, Pretzels, Tuna, Rice, Cereal, Chamomile Tea, Passionfruit Tea, Honey, Kale, Shrimp 4. DON’T overdose on melatonin supplements (most contain TOO MUCH) You can overdose on melatonin supplements. Most melatonin supplements come in either 3-5 mg doses. However anything more than 1 mg might be too high of a dose, which can disrupt your sleep cycle the following day, making it hard to wake up in the morning, and harder to fall asleep the following night, disrupting your overall sleep cycle. The proper maintenance dose (1-3 months) seems to be 1 mg, and up to 2-4 mg therapeutically (1-4 weeks) 5. Night time teas: Try “night time teas” that have relaxing qualities such as chamomile tea, mint tea, lemongrass tea, or all of them mixed. A side benefit of chamomile tea, and another reason that I try to include it in my weekly night tea repertoire is that chamomile tea contains unique phytonutrients that can help fight estrogenic overload from all of the xenoestrogens that we are exposed to from chemicals, pesticides, etc. in today’s chemical laden world. If you still have troubles falling asleep even after implementing all of these tips, make sure to pay attention to fixing any hormonal issues you might have, including any possible adrenal fatigue, since being overly stressed out during the day can cause imbalances in your natural cortisol cycle which can make you more awake at night and more tired in the morning (obviously the opposite of what you want). Last but definitely not least, and actually most important and effective! Eliminate any stressors from your life that you can! Remember that most of life’s challenges are issues of the heart, so prayer and faith in God are the best “medicine”! Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. Here’s one more reason to pay attention to this advice and make sure to do everything possible to get better sleep… Did you know that a lack of sleep can actually make you GAIN weight? A proper hormone balance is very important not only for losing fat, but keeping it off, and lack of sleep (including restless sleep, going to bed or getting up too early/late, and any other types of sleep deprivation), can throw your body’s hormones out of balance. This means that regardless of how much you exercise or what type of diet you go on, you will still struggle to lose your unwanted fat, especially from your stomach! For a Personalized Plan Of Care, contact Dan Prater ND @ 219-613-1161 or email@example.com For more information on specific programs to address your blood pressure, contact Dan Prater, ND on 219.613.1161 or via email. Shop Now — At Our Healthy Medicine Shoppe! Ordering is simple with our online dispensary, and the products will be shipped directly to your home or work within a few days. The Fullscript Dispensary includes over 2000 products all USP/GMP and 3rd party tested. No service, information, product available from 21st Century Total Wellness, LLC should be misconstrued as medical advice prescribing, diagnosing,or intervention for any medical condition. All information available from our website, brochures, and other collateral material are offered as educational material for your review.