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.

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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 SERENITY BLEND 

JEN’S GROUND THE BUSY BRAIN BLEND 

Jens adrenal tonic https://bit.ly/2KuWpve and https://bit.ly/3jFBvqX

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:

  1. 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.