Restful Sleep in Five Simple Steps
Dozens of factors influence the quality of your sleep. Since I get asked many questions about sleep every day, we’re going to stick to some general, but often forgotten, guidelines that I will try and clarify a little.
WARNING: This post is intended for information purposes only and should not be used for diagnosis or treatment. Never stop or replace prescribed medical treatment without your doctor’s approval.
- In the evenings, try to relax; don’t get active! The best time to exercise is as early in the day as possible and while it’s light out. That way, your follow your circadian rhythm (the wake-sleep cycle). A hot bath with a cup of Epsom salts is an excellent way to promote deep restful sleep. The change in temperature between the bath and your bedroom will strongly stimulate your sleep. It’s important your bedroom is as dark as possible and 3‒4 degrees cooler than the rest of your home.
- Magnesium deficiency is more than frequent—actually, we’re talking epidemic. A magnesium deficiency is linked to muscle spasms and neuro-muscular issues. So it’s important to take high-quality magnesium after exercise and at suppertime, even at bedtime. Women should take a daily dose of 1‒2g and men 2‒4g of glycinate, malate or taurate magnesium.
- Melatonin is a hormone that favours a balanced circadian rhythm. It’s a good idea to take a small amount, say 500mcg at suppertime and 500mcg‒1mg at bedtime. Any more though and you may throw off your circadian rhythm more than you help it!
- If you are STRESSSSSSED!!! make a habit of doing your tasks well before bedtime. Don’t wait to go to bed to check your to-do list and planner!
- ATP supplements that will help you get a great night’s sleep:
- Synermag: Women should take 1‒2 capsules after exercise and 1‒2 capsules at suppertime or bedtime; Men should take 1‒2 capsules after exercise and 2‒3 capsules at suppertime or bedtime.
- Optisom: Take 1‒2 capsules at suppertime and 1‒2 capsules 20 minutes before bedtime.
- Stressless: Take 1 capsule as needed during the day, if you are stressed or anxious, and 1 capsule at suppertime or bedtime.
- Adrenergik: Take 2 capsules in the morning and again at noon for those interested in preventing adrenal fatigue. For chronic fatigue, take 1 capsule at noon and 2 in the evening.
WARNING: This post is intended for information purposes only and should not be used for diagnosis or treatment. Never stop or replace prescribed medical treatment without your doctor’s approval.
