Fall Asleep — and Stay Asleep! — With Mg-Zyme™
11 Tips for Better Sleep!
We know sleep loss is linked to many common health problems. But how much sleep will help us avoid those? Eight hours appears to be the minimum we should strive for. Here are some key tips for good sleep:
1. STICK TO A SLEEP SCHEDULE. We should go to bed and wake up at about the same time each day. Unfortunately, sleeping late on weekends doesn’t make up for poor sleep during the week. 2. DON’T EXERCISE TOO LATE IN THE DAY. We should try to exercise for at least 30 minutes on most days. But try to time it no later than 2–3 hours before bed. 3. AVOID CAFFEINE OR ANY HERBAL STIMULANTS. Consuming caffeinated drinks like colas, coffee, and teas (nonherbal) in the afternoon can have an effect on your sleep. 4. AVOID ALCOHOLIC DRINKS BEFORE BED. The presence of alcohol in the body can reduce your REM sleep, keeping you in the lighter stages of sleep. 5. AVOID LARGE MEALS AND BEVERAGES LATE AT NIGHT. A light snack is okay, but a heavy meal can cause digestive issues and interfere with sleep. Drinking too many fluids can cause you to wake frequently to urinate. 6. AVOID MEDICINES/SUPPLEMENTS THAT DELAY OR DISRUPT YOUR SLEEP (WHERE POSSIBLE). Some commonly prescribed medications and over-the-counter herbal medicines can disrupt sleep patterns. If you have trouble sleeping, speak to your doctor or pharmacist to see if drugs you’re taking may be contributing. 7. DON’T NAP AFTER 3 P.M. Taking a nap too late in the day can make it hard to fall asleep at night. 8. LEAVE TIME TO RELAX. To help you unwind, schedule your days so you have time to relax before bed. 9. TAKE A HOT BATH BEFORE BED. The drop in body temperature after a bath may help you feel sleepy, and the bath can help you slow down before bed. 10. HAVE A DARK, COOL (TEMPERATURE), GADGET-FREE BEDROOM. We sleep better at night when the room is cooler. Phones and computers can also be a problem due to the blue light they emit. The light suppresses the secretion of melatonin, which normally increases in the evening to induce sleep. 11. AVOID A MAGNESIUM DEFICIENCY. I take 400–800 mg (4–6 caps) of Mg-Zyme from Biotics, and it has improved my quality of sleep dramatically.
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FESTIVE Apple Cider
Inspired by BoulderLocavore.com
Ingredients
• 1 lemon
• 2 tsp allspice berries
• 1 gallon pure apple cider
• 1 inch fresh ginger, thinly sliced
• 1 large orange, thinly sliced crosswise
• 2 tbsp honey
• 2 tsp whole cloves
• 3 cinnamon sticks
Directions
1. Using a paring knife, shave the lemon peel off in curls. Reserve the curls and save the lemon for use in a different recipe. 2. In a large slow cooker, combine the lemon peel with all other ingredients. Cook on low for 3–4 hours.
3. If desired, use a sieve to strain the spices. Serve and enjoy!
DRSLADIC.COM
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