We all could use a little restful sleep, yet many of us rarely take time to make getting a full night’s rest a priority.

Finding A Night Of Sound Sleep

Getting a good night’s rest promotes a robust adrenal system and reduces stress. Different generations have handled sleep time in their way. The truth is we didn’t know how vital sleeping was for our health, aging, and mental state until recently. For a time, it was a badge of honor to be able to function on little sleep. But were we really functioning?

We know better now. Productivity happens best in healthy people who get restful sleep.

Making Your Sleep More Restful

Here’s a quick 5 step protocol to ensure you rest well every night.

1. 1. Don’t Eat 4 hours before bed. Most studies say 3 hours before bed though recently new research suggests the longer, you’re fasting period the better. To learn more about this, look into Intermittent Fasting.
   2. Take a Walk. Or exercise every day in some way. It doesn’t matter if you walk in the morning or later in the day. Doing something to improve circulation has been found to help you relax.
   3. Come Mediate. It doesn’t take long to calm your mind, even a busy mind. Most people think they have to have a ‘blank’ mind. All you need is to calm the run-away-train of thoughts. To do this, focus on your breathing. When a thought about the laundry, the rebellious teenager in your kitchen, or the pile of paperwork on your desk walks across the stage of awareness notice, it’s there and tell ‘it’ goodbye for now.

1. Make the bedroom sacred. Don’t use your bedroom for TV time or even reading time. It’s for sleep and intimacy. It’s that place you take pleasure in a deep dream state or sharing your passion with that particular person.
   If your only private place in your home is the bedroom, try to add a comfy chair or something else to sit in while you read or watch TV. Take the TV out of the bedroom and back into the family room.

   Getting A Little Help From Nature

2. Supplements To Support Restful Sleep, I want to share six products that can be used to promote better rest and less stress in your life.
   1. 5-Hydroxytrophtophan 5-HTP increases serotonin levels to promote restful sleep, manage stress, and decrease sugar cravings
   2. PharaGaba- GABA’s natural calming effect on the brain has led to countless claims about the use of GABA supplements to reduce stress. Too much stress is linked to poor sleep, a weaker immune system, and a higher risk of depression, among other things.
   3. Magnesium Bisglycinate—The ‘Bis’ means instead of one glycinateamino acid (like in magnesium glycinate), there are two glycine amino acids.  Bisglycinate has twice the protection from stomach acids and gets into the gut in a more organic form than with a regular glycine.
   4. Recovery Pro is s a blend of alpha-lactalbumin, natural-source GABA, and magnesium bisglycinate. If you want to have fewer supplements to take this is a great tasting
      Chocolate-flavored powder that mixes easily in water and tastes great hot or cold.
   5. Melatonin-5 By Thorne supports restful sleep, helps balance circadian rhythms, and provides benefit for shift workers, those with jet lag, and individuals with an age-related decrease in melatonin.
      

      Forward With Restful Sleep

      However, I often prefer to use a timed-release formula that contains 6.5 gms of Melatonin the supports a 6.5-hour sleep cycle minimum.

   6. Remora Plus is a must along with the other formulas. Relora Plus blends two botanicals used in the practice of Traditional Chinese Medicine for over 1,500 years and six B vitamins. It supports restful sleep and balances cortisol and DHEA levels.

Restful sleep doesn’t begin with your head hitting the pillow for most people. We live busy lives full of stress and drama. The goal of sleeping is to regenerate and be ready for the next day. That starts the day before when you wake up.

To learn more about how to support restful sleep contact our office or email us!