1. Avoid any caffeine, sugar, or stimulants 6 hours before bedtime.
2.Increase Tryptophan rich foods & Avoid greasy/heavy dinner.
Milk, Salmon, Turkey, Chicken, Eggs, Greek Yogurt, Pineapple, Tofu, Oats, Cashew, Raw Nuts And Seeds
Tryptophan is the precursor to serotonin, and serotonin affects mood and sleep quality.
3. Balance Blood sugar Don't skip meals, eat adequate protein & balanced meal.
4. Improve your gut by taking probiotics and prebiotic food & Supplement.
5. Avoid blue light 2 hours prior bedtime/keep room cool & dark.
6. Increase healthy fats - Olive Oil, Walnut, Sunflower Seeds, Avocado, Flax Seeds, Chia Seeds & brazil nuts.
7.Listen to relaxing music, reiki (on youtube), piano, or classical before you sleep.
8.Foods high in Melatonin to help with sleep.
Salmon, Sardines, Milk, Eggs, Goji berries, Mushrooms, Banana, Raw Walnuts, Raw Almonds, Raw Sunflower Seeds, Flaxseed, Rice, Barley, Rolled Oats, Tart Cherries, Asparagus, Tomatoes, Pomegranate, Olives, Grapes, Broccoli, Cucumber, Raw Pistachios.
9.Include more cruciferous vegetables and dark leafy greens which contain more magnesium and help with stress as well as weight loss
Spinach, Broccoli, Kale, Arugula, Cauliflower, Brussel Sprouts, Collard Green, Turnip Green, Romaine Lettuce
-Cruciferous vegetables and dark leafy greens help reduce inflammation and contain fiber which may help wash the toxins out of the system.
10. Increase healthy fats Feta Cheese, Full Fat Yogurt, Extra-Virgin Olive Oil, Walnut, Brazil Nut, Sunflower Seeds, Avocado, Flax Seeds, Chia Seeds Try including flax seeds in your smoothies or shakes. Chia seeds are best soaked in oatmeal or drink it in the morning with room temperature water (after letting it soak in for 20 min) -promotes weight loss.
11. Herbal teas to include -
Chamomile Tea, Lavender Tea, Valerian Root, Passion Flower, Lemon Balm, Hops
*check with your doctor if on any medication
12. Probiotic foods - Kefir, Pickles, Miso, Sour Dough Bread, Kimchi, Sauerkraut, Yogurt, Soft Aged Cheese.
13. Avoid excessive afternoon napping.
14. Try practicing mediation or box breathing - take deep breath count to 4- then hold your breath count to 4 - let go breathe out count to 4. (Repeat this 3 times before you sleep).
15. Try massaging your feet with warm sesame oil.
16. Avoid eating a meal 2 hours before bedtime.
17. Try taking Magnesium Bis-Glycinate and or gaba before bedtime.
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