Lavender by your pillow

How to get a restful sleep

To get a restful sleep we need to follow a ritual of eating the right food and creating a right atmosphere to fall sleep. It is achievable, and is easy to follow a healthy routine to get sleep and stay sleep without using any over the counter help.

What we eat, how we unwind, and where we sleep effects how fast we fall sleep and stay sleep.

Two hours before you tuck yourself under the covers snack on food that will help your brain to produce hormones that will relax your thoughts and calm your nervous system. A healthy balance of hormones are the key to a good night’s sleep. Serotonin and melatonin need to work in harmony to keep the body balanced.

How Serotonin and melatonin work in our body:

Serotonin is the energizing happy hormone that increases positivity and relaxation. It helps us get out of bed and look forward to our day.

Melatonin is produced after the dark. When the environment around us is turned to night time. Making it extremely important to start our sleep ritual by turning the lights low and keeping our bedroom windows covered with curtains, blocking any light from entering the room.

😴 Enjoy snacking on food that can help: (2hours before bed )

Bananas

Peanut butter on wheat

Cottage cheese

Oatmeal

Almonds

Dark chocolate

Warm milk

😴 Create a relaxing surroundings:

Using natural essentials oil:

Rose, vanilla, sandalwood, Jasmine scents can relax our thoughts, helping us feel sleepy.

Reading & Avoiding electronics :

Enjoying a good book can relax our mind.

Blocking natural light:

Helps the increase of melatonin levels, telling our body it is night time, time to relax.

To keep our body and mind healthy we need to sleep. Our body needs at least 7-8 hours of sleep for a healthy strong immune system and a bright mind.

For a detailed list on meals and ways of relaxing please use the link below for “ How to asleep better” video.

Yogurt with drizzle of honey, or toast peanut butter topped with slices of peaches

Snacking before bed, Good or Bad?

Snacking before bed is Good. There is nothing wrong with having a snack before we go to bed. It is easy to stay up late finishing a project or cleaning up before bed, and as you get ready for bed you realize the last time you ate was dinner, many hours ago. Nothing is worst than going to bed with a grumbling stomach.

4 important facts about snacking before bedtime.

1- It should be only a snack

2- Choose a snack that won’t keep you up.

3- Snack we pick should be light on the stomach and low on fat content.

4- No sugary, caffeinated, or spicy food.

Any snack with complex carbs and protein will release amino acids into our body that could actually help us sleep better at night.

Here is a list of 10 snacks :

1- Peanut butter

2- Pistachios

3- Greek yogurt

4- Cottage cheese

5- Popcorn

6- White Meat Turkey

7- High fiber cereal

8- fruits

9- whole wheat cracker

10- dates & nut butter

For more information on staying healthy, sleeping soundly please check our YouTube channel.

 

We earn a modest commission if you use the link and purchase the product.

Peanut butter https://amzn.to/2HkC0H3

Pistachios https://amzn.to/2H3SzaN

Dates https://amzn.to/37lGpVk

Nut Butter https://amzn.to/3m4dp8P