~ Go to bed at the same time every night!
~ Make sure your bedroom is dark and quiet
~ Avoid anything that will over-activate your mind and block serotonin production before bed (TV, computer, phone, iPad, stressful situations, work projects, etc.)
~ Avoid high fat or high carb meals after 7pm. A small amount of protein and carbs before bed can help promote sleep. Fermented dairy products like Kefir are a good choice. Tart cherry juice can also be helpful as it is a natural source of melatonin.
~ If pets are disruptive during the night, they need to sleep outside your bedroom.
~ Use aromatherapy essential oils before bed: lavender, sandalwood, mandarin, chamomile, and neroli are all good scents for inducing relaxation and sleep. Place a small amount on the back of the neck and just under the navel for best results.
~ Take a warm bath before bed. You may add epsom salts or essential oils to relax muscles and calm the mind.
#3: Eat Fat. One of the greatest hoaxes of our modern society is the perpetuation of the idea that low fat diets are healthy and help you lose weight. Low fat diets are not healthy. Period. Fat, including saturated fat, is absolutely essential for healthy brain function, cellular structure and strength, appetite satiety, hormone balance, and cardiovascular and overall metabolic health. Fat does not cause heart disease... sugar, chemicals high carb and processed foods do. It is the sugar and high carb intake that causes inflammation, pain, high cholesterol, insulin and leptin resistance, obesity, and a vast list of other 'chronic' illnesses that are so prevalent in our society today. Healthy fats include:
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