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Crash Course in ZZZZZ’s


Sleep is the most underrated booster of health! A poor night's sleep can not only affect your performance in both work and play, but it can also send your blood sugar levels into a downward spiral. Research is also mounting that chronic insomnia can lead to dementia and obesity. I think we can all agree that sleep is important, but how can we achieve it? Here are some tips below to help you get the best night’s sleep:


Create a Sleep Ritual

Just like anything else, when you’re trying to accomplish something worthwhile you must have a plan. Start dimming the lights two hours before bed as this helps your body start the production of melatonin. Ideally, there would be no screen time during those two hours, but if that’s not possible then invest in blue light blocking glasses and wear them at least one hour before bed. Wearing these FDA registered glasses will allow you to use your phone, tablets, computer and e-readers freely without disrupting your sleep. You can check them out here: https://www.swanwicksleep.com
 

Sleep Naked with a Room Temperature of 65 Degrees 

Sleeping naked allows our core temperature to lower so that cortisol levels drop at night. Making less cortisol at night means making more during the day when you can put it to good use. Cortisol and testosterone come from the same raw materials so if you make too much cortisol you’re limiting your testosterone production. And let’s face it men, if you have low T then chances are you’re sleeping alone so it won’t matter!


Don’t Forget Your Shrooms!  

No, I’m not talking about the magic kind. Reishi, the mushroom of immortality, has been known to have the greatest health benefits. A Reishi Elixir is perfect before bed as it has grounding and relaxing effects on the body, in addition to it’s anti-inflammatory properties. My favorite Reishi Elixir comes from Four Sigmatic which can be added to iced tea or chamomile tea before bed. 


Sleep in a Blacked-Out Room

The darker the room is two hours before you sleep the greater the amount of serotonin your body will produce. This means no alarm clock and no television. Besides, bedrooms are for sex and sleep. If you use your cell phone as an alarm then simply put it on airplane mode to cut out the EMF’s as the alarm will still work. Once the light hits the skin, it inhibits melatonin production-- even the small dot on the bottom of your TV screen is enough to have this effect. If you need light in the bathroom I suggest the illumibowl, it’s a nightlight for your toilet bowl. https://www.illumibowl.com 

Create a Grateful Journal

Being grateful and appreciative creates a sense of peace which will help you sleep better. Studies show that the thoughts you have 20 minutes before you sleep will have a direct impact on the quality of your sleep. Before you retire for the night, ask yourself three questions: How did I help others today. How did others help me? What am I grateful for? You’ll find it easier to calm that "monkey mind". Remember, don’t believe everything you think, and what you appreciate keeps appreciating.


Yvonne Kohsel is a Clinical & Culinary Nutritionist who’s mission is to have her clients fall in love with the journey of transformation making healthy eating and fitness an irresistible habit. To contact Yvonne: ykohsel@gmail.com 

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30 Apr 2018


By Yvonne Kohsel
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