The Get Connected Newsletter Includes (click any link below and be taken directly to that topic)
Daily Healing Affirmation
Please join us in saying this daily affirmation for Healing and share to others as well Daily Healing Affirmation:
I am a healthy, vital, happy and successful human being! I affirm this day that all tissues and organs in my body are functioning perfectly, and that is the way it is supposed to be.
I am more relaxed than ever because I choose peaceful, loving thoughts and release my fears, worries, and anxieties. Tension is gone because I am creating an atmosphere of ease and confidence. My mind is uncluttered because I have set specific goals and planned action steps for their accomplishment.
I feel better now! Nature uses the food that I eat, the air that I breathe, the water that I drink and the rest I get to rebuild, repair, and revitalize me for the future. Radiant energy flows through me.
I choose to see good, hear good, and do good for myself and all humanity. Happiness is part of my personality. I feel confident and secure, appreciated and loved, and therefore I am totally healthy, happy, and full of abundant life
Tips for Better Sleep Hygiene
- Make sleep a priority. Try to go to bed and wake the same time daily to set a rhythm. Try to set aside 8 hours nightly for sleep.
- Minimize or avoid using computers, tablets, and phones 3 hours before bed time. You can download programs like f.lux or Twilight to reduce the blue light emitted from these devices.
- Try to remove or dim or cover anything that emits light in your room (such as an alarm clock) and NEVER EVER sleep with your phone by your bed.
- If sleep is really an issue purchase True Dark Brand glasses (yellow and red versions) to reduce exposure to blue light while watching TV or if you have to use any devices in the evening.
- Get some NATURAL light daily, ideally first thing in the morning, on your face and eyelids (without sunglasses). This will actually help you to produce more sleep hormones at night. You’re essentially resetting your daily rhythms which will help keep your nightly rhythms healthy.
- In the evening minimize as many lights as possible in your house or use dimmer switches. Even consider lighting candles or using night lights. (You get the idea…minimizing light and especially blue light is VERY important).
- Use a sound machine with white noise if you’re very sensitive to noises and keep your room at a cooler temperature while you sleep.
- Try to exercise daily. If you are doing cardiovascular exercise, try to do this during the day time. ALL exercise (except walking) stimulates cortisol which can make it harder to sleep. Walking is acceptable at night before bed, but any other strenuous exercise or weight training should ideally be done during the day and not before bed.
Sleep and Stress Nutrition
Try to minimize alcohol or sugar before bed. Ideally no sugar or alcohol after dinner time if you aren’t a good sleeper. Alcohol is a sugar and it needs to be detoxified by the liver. You may notice that when you have sugar or alcohol before bed you feel hot or experience insomnia between 1-3 am. Remove ALL afternoon caffeine from coffee and tea to improve sleep.
Magnesium Glycinate:
This mineral is recommended on a nightly basis to help reduce your cortisol levels and calm down your sympathetic nervous system. It also helps to activate your parasympathetic nervous system which allows you to rest, relax, and prepare for bed. Try starting with 200 mg nightly any time between dinner and bedtime. This will not make you sleep or groggy. Some people who have a hard time relaxing in the evening benefit from a magnesium supplement that also contains theanine, passionflower, and valerian root. These are amino acids and herbs that have a natural calming effect without making you groggy. Can be purchased in our office by clicking here
Melatonin:
This hormone is used to help you fall asleep, NOT stay asleep. If you have issues falling asleep, start with 1 mg sublingually and work your way up to 3 mg if needed. Can be purchased in our office by clicking here
GABA Trex:
Designed to decrease anxiousness and stress. This chew-able grape flavored tablet can also be used to help with sleep and provide a calming support. Can be purchased in our office or by clicking here.
Alpha GABA PM
Researched blend of botanicals and 400 mg of L-theanine shown to induce calming brain waves and naturally improve sleep during times of stress. Can be purchased in our office or by clicking here.
Sero Trex
Chewable tablets with ingredients important for mood and reducing stress. Can be purchased in our office or by clicking here.
Kavinace OS
Comprehensive blend of antioxidants shown to improve the onset, duration, and efficiency of sleep while addressing oxidative stress. Can be purchased in office or by clicking here.
Hoppy Easter!
Happy Easter from our Wellness Connection Family to yours! The office will be closed Friday, April 10th in observance of Good Friday and will resume normal hours the Monday after Easter. Be blessed and stay well!