Sleep studies have shown that between 30% – 48% of older adults suffer from sleep insomnia. In this episode, Jen shares her tips to prepare yourself for a great night’s sleep.
Did you enjoy the podcast today? Please let me know by leaving a review on Apple Podcasts. Every month I draw one lucky reviewer to have a free one-hour consultation with me. Also, remember to subscribe wherever you’re tuning in from so that you always catch the next episode.
SHOWNOTES
Let’s talk sleep
- Sleep rhythm – try going to bed at about the same time each night
- Avoid stimulants a few hours before bed like tea, coffee,
- Alcohol may help you to go to sleep and wake you 1-3 in liver time for a pee
- Get off your device -2 hours before bed
- Journal – Brain dump the thoughts before going to sleep
- Tap into adaptogens –
- Make the room dark and your vibe for sleeping – remove clutter
- Exercise – even an evening walk after dinner to help chill
- Yoga, qi gong, etc for relaxing exercise
Trouble going to sleep is low calcium
Aromatherapy – flowery oils help you fall asleep – lavender, rose, jasmine, ylang ylang etc
Increase Calcium-rich foods
- Calcium rich foods that are easy. I love sesame seeds and cinnamon
- Dairy
- Canned fish with bones
- Tofu – firm one
- Squash
- Edamame
- Almonds
- Leafy greens
Kiwifruit for enzymes
Trouble staying asleep is low magnesium
Magnesium is the first mineral we burn up when we are stressed.
First sign of adrenal tiredness is broken sleep, particularly between 2-4am
Foods rich in magnesium – these are all about 10% of daily needed
- Seeds like Pumpkin, chia
- Nuts – almonds, pecans, walnuts cashews
- Blackbeans
- Edamame
- Potato with the skin onBrown rice
Aromatherapy for broken sleep
– Wood and root oils help you stay asleep. Sandalwood, vetiver, cedarwood, frankincense
References:
JEN’S GROUND THE BUSY BRAIN BLEND
Jens adrenal tonics can be found here
Dr Alice Mackinnon – guided meditation https://youtu.be/JhZtEK0ewUU
Dr Alice Mackinnon – Yoga Nidra – Guided Relaxation https://www.youtube.com/watch?v=cTtUDhRICRw
Dr Alice Mackinnon – Qigong at work or home https://www.youtube.com/watch?v=mmSAfEMJ5uU
Healthy Life Hacks
The Healthy Life Hacks I want to share with you today are:
- Live from prevention and prep your room and routine and diet.
Did you enjoy the podcast today? Please let me know by leaving a review on Apple Podcasts. Every month I draw one lucky reviewer to have a free one-hour consultation with me. Also, remember to subscribe wherever you’re tuning in from so that you always catch the next episode.
Are you looking for more great resources? Get a free copy of my Feed Your Body ebook here and be sure to explore my blog while you are there.
