Do you sleep well?
From 0 to 10, how would you rate your sleep?
Are your nights accompanied by interrupted sleep or insomnia?
Do you have trouble falling asleep?
When we talk about health, poor sleep may increase the risks of heart diseases, heart
failure, high blood pressure, stroke, and diabetes.
Some people even say that it reduces sexual appetite.
Did you know that?
Even knowing how important it is to sleep, many people still can't rest well at night
because they have trouble falling asleep.
Did you know that stress and anxiety are the main causes for poor sleep?
According to experts, most cases of insomnia result from anxiety, worries, fear, or insecurity,
which put our body and mind in a state of alertness and tension.
When you are stressed or anxious, your brain doesnt stop working for a second, which puts
you in a constant state of alert.
Recently, we talked about the benefits of mulungu and how it can be used as a natural
alternative for anxiolytics, antidepressants, and tranquilizers.
If you haven't watched the video yet and want to learn more about it, watch the suggested
video.
Now you will learn the formula of a supplement recommended by some doctors to help your sleep
better.
100 mg lemon balm; 50 mg passionflower;
100 mg mulungu; 500 mg magnesium glycylglycine;
According to the doctors, this phytotherapeutic formula with magnesium can be taken two to
three hours before going to bed.
There are no side-effects recorded.
With this supplement, you will be able to relax naturally, with an effect similar to
the one offered by Bromazepam, Diazepam, and other anxiolytics.
Many of these drugs only make you sedated enough to close your eyes and bring side-effects
like muscle weakness, drowsiness, and mental confusion.
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Besides the supplement, to sleep well and have a restorative sleep, it is important
to:
Create an environment that favors relaxation: Let your body know that it is time to sleep.
Dim the lights in your house, slow down and take a relaxing bath.
Avoid anything that can make you agitated, like video games, TV, or fast-paced songs.
Choose white noises, like running water, wind, classical music, etc.
Even the noises of your air conditioner or fan can help you fall asleep.
The temperature of your room is another thing that can affect your rest.
Studies point out that the ideal temperature for sleeping is between 67 F to 75 F.
Avoid physical exercises before sleeping: Physical activities surely help you rest at
night.
But, when you exercise too close to your bedtime, up to four hours before sleeping, they have
the opposite effect.
Exercising at night stunts muscle relaxation, which, in turn, hinders sleep.
Meditate before sleeping: According to some studies, guided meditation
can help you sleep.
Relaxing and focusing will help you empty your mind and sleep better.
Eat up to 3 hours before going to bed: The quality of your diet directly affects
your sleep.
Focus on real foods with magnesium and other vitamins and minerals that will help produce
tryptophan and melatonin.
Avoid ingesting caffeine before bed.
If you are having trouble falling asleep and having a restful night, add these habits to
your routine.
You can also take the supplement formula to a compounding pharmacy to ensure a good night's
sleep.
If you ever used any of these tips, let us know the results in the comments below.