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Sleep Well

Rest assured, we’ve got you covered

BY Tracy Duhs
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When was the last time you woke up feeling rested, rejuvenated and ready to conquer your day without the help of a caffeine stimulant? Current research is suggesting that lack of sleep may be linked with accelerated aging, weight gain, memory loss, breast cancer, prostate cancer, inflammation and impaired immune system. Do I have your attention?

Sleep disorders are an epidemic that is rising exponentially. Are you one of the unfortunate individuals plagued with sleep deficit? Do you ever find yourself unable to fall asleep? Waking up in the middle of the night and can’t get back to sleep? Tossing and turning?

Fortunately, there are some simple changes you can start today that will provide a lifetime of dividends in the sleep department.

Trouble Falling Asleep? Could be related to congestion in the gallbladder or liver. ACTION: Limit fatty food intake and alcohol consumption before bedtime. BOTANICAL RECOMMENDATION: D-Limonene: a unique fat emulsifier that can help clear cholesterol in the gallbladder and aid liver detoxification enzymes. The calming properties of this citrus extract help mitigate anxiety and may assist in aiding sleep. Supplementing fat-laden meals with d-limonene can promote the breakdown and optimal utilization of fats.

Interrupted Sleep? According to Dr. Robert J. Marshall, PhD, owner of Premier Research Labs, individuals need a minimum of five consecutive hours spent horizontally without interruption. The adrenals are producing adrenaline in the middle of the night, and if you have to get up to urinate (or just want to grab a midnight snack!), you may actually be running on half adrenaline the next day. ACTION: Drink less water after 6 pm to prevent

having to get up in the middle of the night to urinate. BOTANICAL RECOMMENDATION: Ultra Pollen by Premier Research Labs. This is a botanical blend of multiple pollen extracts from flower blossoms. This product can help support urinary tract performance, assist in a healthy menopause transition, as well as promote normal prostate function. Available at graceandparker.com for $24.

Trouble Calming Down? Many of my clients suffer from an overactive mind around bedtime. Here are some helpful ways to calm your nervous system before going to sleep:

1. Have a nightly routine.

2. Read a book for pleasure.

3. Turn off all electronic devices two hours before bedtime.

4. Rub chamomile essential oil on the soles of your feet and along your spine.

5. Instead of sleeping pills or alcohol, try supplements or herbs with a
    calming effect a half hour to an hour before bedtime. Magnesium
    (300-500 mg) can be helpful. Or try the following amino acids:
    l-theanine (100-500 mg), 5-HTP (50-100 mg), taurine or GABA.

6. Herbal teas, like lemon balm, chamomile, passion flower and valerian root, can also help.

7. Eliminate caffeine completely from your daily regimen. Long-term, repeated doses of caffeine simply weaken your adrenals, making them less able to respond adequately.

8. Wear an eye mask to block out light.

9. Wear ear plugs to reduce ambient noise.

As you wind down the day, remember to treat yourself kindly. And sweet dreams …  Ρ

[ For more Information, visit Tracy’s Blog at tracyduhs.com
Tracy Duhs is a Wellness Coach at The Sanctuary Wellness Experience. thesanctuarySD.com | 619.861.8351 ]