Get Healthy with Tina

You want to get more sleep, make sure you’re getting enough complex carbohydrates

Often when we are overwhelmed by the demands of work, family and day to day life we often find we don’t get enough sleep or good quality sleep. When we are stressed our body produces cortisol to keep us going, too much stress will elevate our cortisol levels and inhibit our sleep. To reduce your cortisol levels , do not snack during the day, reduce coffee and sweet food intake. Eat a sweet potato with your evening meal. When choosing an evening snack, opt for banana, another top source of serotonin promoting vitamin B6. Help your body naturally produce melatonin by topping salads with oatmeal, walnuts and tart cherries. 30mls of tart cherry juice taken before bed can improve sleep quality. You may also like to sip a tea of chamomile before bed or a relaxing herbal tea blend with sedative herbs.

Sleep

Sleep hygiene

• Have a regular bed time

• Unwind before bed, at least ½ hour before bed free of electronic devices, tv and bright lights/noises

• Don’t eat within 2 hours of going to bed

• Have a daily relaxation or meditation practice, doesn’t have to be done before bed to promote inner peace and calmness.