Sharing some of my favorite products for a healthy sleep stack. As always, talk to a doctor before making any changes to your health or well -being. This post is not a medical advice.
Hi friends! What are you doing? I hope you have a wonderful morning. I have a podcast interview today and I look forward to getting a yoga class with LIV later.
For today’s post, let’s discuss one of my favorite topics: Sleep !!
(It is also one of Mazer’s favorite topics)
If there is one thing I have learned with my own wellness trip and after helping hundreds of women balance their bodies, this is: You can’t mislead bad sleep. Also, what you do in the morning and during the day will affect the quality of your sleep!
We all know how terrible it feels like flying and turning all night … and how difficult it is to feel like yourself the next day. Mood changes, cravings, hypotonic workouts, hormone imbalances and even bowel problems can come from poor quality sleep. When I don’t sleep, I feel that my whole world has come to crush the ground. Take my sleep, you get everything. (I think this is one of the greatest reasons why after childbirth was such a match for me.)
Over the years, I have tried many approaches to improve my sleep, from meditation to curtains. While all this helps, I have found that some basic tools make the biggest difference firmly. This is my current stack of healthy sleep I use as part of my night routine.
As always, please contact your doctor before starting new supplements or products, especially if you are in medication or management of a health condition. This is just what works for me and many of my clients.
My healthy stack of sleep: what I use for deep, restorative rest
What is in my healthy sleep stack?
1. Adrenal glands by balance
Chronic stress is one of the most common sleep disturbers and most women over 35 are involved with some degree, whether they realize it or not. Adrenal glands It is a mixture of targeted adjustments, including ashwagandha and phosphatidyloserrin that can help lower the levels of cortisol of the night. This can lead to deeper rest and more consistent energy during the day. I take 2 capsules after dinner or with my evening magnesium. This product is especially useful for women who feel wired but tired at night and find it difficult to sleep despite the fact that they feel exhausted.
2. Magnesium (Sweetener or l-trees) + local spray
Magnesium plays a role in more than 300 biochemical reactions to the body, including muscle relaxation, nervous system function and sleep regulation. Unfortunately, many people are inadequate due to stress, exhaustion of soil and poor absorption. I prefer this full -spectrum magnesium Because it is calming and well absorbed. Helps to calm both the body and the mind, and I will double using a local magnesium (like this).
3. Low dose melatonin
Melatonin is a hormone that is naturally produced by the funeral gland in the dark. It marks the body that it’s time to finish. I occasionally use low dose melatonin supplement (0.5mg to 3mg) to support my circadian rhythm, especially during the journey or after a night of bad sleep. The key is to use it as a short -term tool and not rely on this night unless directed by a healthcare provider. I avoid higher doses, which can lead to a cliff the next day. It helps me to sleep deeply when I need it, and I feel like a million dollars the next day.
4. Castor oil package
Castor oil They have been used for centuries to support detoxification and calm the nervous system. I use a reusable package without indirectly over my belly in the evenings while I finish. It can promote circulation, liver detoxification and stimulate the lung nerve, which activates the parasympathetic nervous system, the “rest and digest” function. This simple practice can make a huge difference by helping the body to shift to sleep mode. This is my favorite pack of castor oil– Use Fitnessista for a discount. I love it Now food brand Castor oil most (Fitnessista for 20% off); You can also combine it with a Cheap Castor Oil Package from Amazon.
(I put a dark t -shirt on top)
How to incorporate them into a routine
You do not need to use everything every night and it is important to adjust it based on your needs and life.
Here I do:
After dinner
2 capsules of Adrenal glands
Optional: Magnesium beverages mixture for extra relaxation, such as Organized gold
(30-60 minutes before bed)
Apply Castor Oil Package while reading or periodic
Use low dose melatonin Only when needed
Put my own blue blockage and use magnesium spray
Bedtime
Remove it Castor oil package
Turn off the lights and avoid screens.
Still struggling with sleep? Look deeper.
If you do all the right things and you are still not sleeping well, it may be time to consider the main cause. Hormone imbalances, high night cortisol, nutrient deficiencies and heavy metals can affect sleep. Functional laboratory tests such as stress test, mood and metabolism, mineral and metal test and HTMA (Analysis of Mineral Hair Tissues) can give you a clear picture of what is happening and where to start.
Understanding the unique imbalances of your body is the first step in sustainable sleep and is often the link that is missing when nothing seems to work.
If you are curious about the test or want to explore a personalized plan, email me to gina@fitnessista.com theme tests. I would love to help you reveal what keeps your sleep back and create a forward path that works with your real life. It may be so useful to have someone to evaluate your daily routine and help you make simple corrections to transform your sleep!
Well, be honest, friends: How do you sleep? Do you fly and turn or are you able to take a steady night rest?
I enjoy at least nine solid hours every night this summer and they live it until we go back to school.
xo
Tiger
PS. Download the free healthy sleep checklist here!
