"They Say..." that most people do not get enough sleep! Lack of sleep can cause a weakened immune system, a pre-diabetic state, impaired memory, depression, heart disease, constipation, stomach ulcers, and more. Chronic insomnia can make a person 3x greater at risk of dying from any cause. SCARY!!!!
TIPS:
* Keep your room dark! (when you're room is dark, your body can start producing melatonin and serotonin, the sleep hormones!)
* Keep your room cool! (no higher than 70 degrees F for optimum comfort!)
* Avoid electronics one or two hours before bedtime (start to unwind from stress! work and social media can wait till tomorrow!)
* Get a routine
* Go to bed before 11pm
* Take a hot bath or shower before bed (signals your body it's time for bed with the temperature drop)
* Avoid before bed snacks (raises blood sugar and interferes with sleep, if you're hungry opt for a little bit of fruit)
* No Alcohol (prevents your body from falling into the deepest sleep)
* No Caffeine
* Exercise (your body produces serotonin which you need for sleep!)
* Exercise (your body produces serotonin which you need for sleep!)
SUPPLEMENTS:
Bromeline
What: Bromeline comes from the pineapple plant! It's actually used as a meat tenderizer for cooking so it makes sense why it'd be a GREAT muscle relaxer! This can help with bodily inflammation and it can relax you to help you get in the mood for a great night sleep or for pain relief, digestive health and rest for sore muscles!
Product to try: Bluebonnet Super Bromelain 500mg
Dose: 100mg - 500mg
Magnesium, Calcium & Vitamin D3
What: Insomnia may have to do with deficiencies in Calcium and Magnesium or Vitamin D. This supplementcan also help with restless legs which Katie's family had from the side-effects from Ambien. This also strengthens bones!
Product to try: Country Life Liquid Target-Mins Calcium-Magnesium with Vitamin D3 Complex
Dose: 1000mg Calcium, 300-500mg Magnesium, and 400 I.U. Vitamin D3*
*Katie and her husband also take 2000 I.U. of Vitamin D3 each day as well
Melatonin
What: Supports restful sleep! (what your body naturally produces at night)
Product to try: GNC Melatonin 3mg Tablets
Dose: 3mg
Omega Fatty Acids
Omega Fatty Acids
What: Omega-3 fatty acids are considered essential fatty acids: They are necessary for human health but the body can' t make them -- you have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease." -quoted from University of Maryland Medical Center
Product to Try: Fish Oil, Fish or Flax Seed Oil (See Udon's Omega 3-6-9)
Dose: As suggested on product
What: This is the #1 Selling Natural Herbal Sleep Aid. Non habit forming.
Suggested Use: Take one softgel one hour before bedtime and again at bedtime. Best results are achieved by the second or third night.
Who are "They?"
Disclaimer: Katy and Katie are not physicians or nutritionists and do not personally endorse any person’s opinions stated on our blog. Please always consult a physician before embarking on diet changes, medicine changes, taking supplements/vitamins, or starting a fitness routine. And please research for yourself so that you can make your own opinions and conclusions based on the information you find so you can make the best decision for you! God Bless and Good Health! Thank you! -K&K
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