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Sleep Troubles? How to Improve Sleep Naturally

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Do you have trouble falling asleep? Staying asleep? Do you find yourself waking up in the middle of the night? Sleep is one of the most important things we can give our bodies. It helps with…
– ability to concentrate
– mood
– energy levels
– immune function
– natural detoxification
– digestion
– hormonal balance
What can we do naturally when we desire to have this sleep, but just aren’t getting it?

Ways to Improve Your Sleep Naturally
1. Maintain a Regular Sleep Schedule- go to sleep and get up at the same time everyday, including on the weekends

2. Exercise in the Morning- exercise produces endorphins. Endorphins too late in the day could keep you up at night

3. Avoid Caffeine After Noon- caffeine too late in the day could keep you up at night

4. Remove Electronics from the Bedroom- electronics are known to stimulate the brain. Create a sleep environment that is calming by removing the screens

5. Eat Foods Rich in Tryptophan at Supper- tryptophan is an amino acid that encourages the brain to relax. Foods rich in tryptophan include turkey, nuts, seeds, cherry juice

6. Eat Foods Rich in Calcium- if you are calcium deficient, calcium combined with magnesium can help the brain cells utilize tryptophan which then creates melatonin. Goat’s milk kefir is an excellent source of calcium and magnesium. Some other sources of calcium include spinach, kale, okra, collard greens

7. Eat Foods Rich in Magnesium- magnesium is calming and encourages a deeper sleep. Sources include goat’s milk kefir, spinach, pumpkin seeds

8. Passion Flower- the herb, passion flower, is very calming and especially good for those who cannot turn their brains off at night. It is also great for individuals who struggle with anxiety

9. Valerian Root- an herb that has been known to be relaxing. It helps the body increase GABA to calm the nerves

10. Essential Oils- Bergamont and Lavender are two very calming essential oils. They can be taken separately or combined as a sleep blend. The following oils could also be added to the blend: Sandalwood, Frankicense, Mandarin

Having a difficult time sleeping? For more information, contact Balanced Health at 612-812-9121 or email us at