As I was asked to address the problem of sleep in my upcoming Conscious Healthy Aging Program, I’ve listed some essential recommendations below. They have been derived from the Design for Health Company as well as my own insights.
Before reviewing them please consider participating in my upcoming program https://app.ruzuku.com/courses/81475/about so you can learn, affirm and apply much more to stay healthy as you age.
Remember, enrolling by Monday January 31st saves you on tuition and you will be granted access to all my self-study Whole Health Courses to engage with at your pace.
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Addressing the Problem of Sleep
Lifestyle Recommendations:
• Participate in a balanced exercise program daily. Avoid exercise late in the day.
• Avoid extra stress and obligations.
• Rule out hormone imbalance/deficiencies, hypothyroidism, hypoglycemia, and weak adrenal function.
• Avoid smoking and alcohol consumption.
• Moderate caffeine-containing products, stimulant-containing herbs, and hypoglycemic conditions.
• Check prescription drugs for side effects. Note that many medications contain caffeine.
• Avoid watching TV and using laptops and electronics 1-2 hours before bedtime. Consider using red lighting at night.
• Consider a warm Epsom salt bath at night.
• Develop a nightly sleep routine that is soothing, such as gentle stretching or yoga 20 minutes before bed.
• Practice stress relieving activities throughout the day, such as deep breathing (HeartMath) and taking breaks.
• Consider writing down all worries/concerns and list of “to-dos” before bed to clear your mind and heart. (Find a Journal that works for you personally I like using the Five-Minute Journal.)
Dietary Tips and Caveats:
• Consume turkey, or a tablespoon of organic nut butter, as they contain tryptophan. Calcium and magnesium at bedtime also have a relaxing effect on the body and can aid sleep.
• Whey protein or other quality protein is essential at every meal to stabilize blood sugar levels.
• Avoid sugar and sweetened products. Replace with stevia or xylitol.
• Avoid taking stimulating nutrients late in the day such as carnitine and B vitamins, as well as pharmaceuticals that stimulate the nervous system.
For our greater health,
Learn more here: https://app.ruzuku.com/courses/81475/about
Dr. Steve
