Best Things For Sleep
Tart Cherry Juice: High in antioxidants, proved in a double-blind study versus placebo to increase sleep full duration up to 85 minutes, high ORAC value, reduces muscle soreness and fatigue promote the production of melatonin naturally. Look for the concentrate of this Juice and drink 2 tablespoons mixed with water or Tea 30 minutes to an hour before bed for the best results.
Lemon Balm, Valerian, Lavender combination - (Tincture,
Herbal Tea, Topical): Proved versus a double-blind placebo study to greatly increase sleep efficiency and time causing fewer interruptions. Tincture mix with water 30 minutes to an hour before bed. Tea Steep herbs for 5-10 minutes in hot water drink the same time frame. Topically use around the respiratory systems on the chest, and onto the back of the neck for ultimate relaxation.
Herbal Teas: Used either separately or in some combination to greatly improve the effects of each in a compounding effect. Been linked to helping insomnia and increasing sleep efficiency waking up more rested and restored. Steep herbs in hot water for up to 5 minutes drink 30 minutes to an hour before bed nightly for best results.
Chamomile: an antioxidant source of apigenin which has been linked to aiding insomnia, studies found that people who consumed 270 mg of chamomile extract twice daily for 28 days had 1/3 less night time awakening and fell asleep 15 minutes faster than those who did not consume the extract
Valerian Root: contains a substance known as valerenic acid that is believed to affect GABA receptors in the brain. GABA is a neurotransmitter that sends chemical messages through the brain and nervous system, its role is to reduce the activity of the neurons most associated with fear and anxiety, thus helping to balance one's cortisol levels.
Essential Oils (Ingested, Topical Use, Aromatherapy): Used instead of tea to create an oil tea, make sure the oils are of the purest in nature for ingestion, also used in a combination. Mostly recommend using either a combination or separately topically on the chest and throat area to promote deep restful breathing. Lastly used in a diffuser/humidifier to promote the scents throughout the room for added sleep efficiency.
Lavender oil: Helps increase antioxidant capacity in the body and inhibits oxidative stress.
Valerian oil: Same benefits as above
Sage oil: Antifungal, antimicrobial, antibiotic leading to decreased inflammation in the body allowing for the stress responses to ease and sleep to come more naturally.
Chamomile oil: Same as above
Bergamot oil: Antiseptic, antispasmodic, and
analgesic reducing the pain receptions in the body
reducing the inflammatory impact of pain restoring the body's normal functions. It also reduces anxiety and stress when inhaled.
Rose oil: Studies revealed that those who received rose essential oil experienced a greater
increase in feelings of calm and relaxation, as well as a greater decrease in breathing rate and
blood pressure, compared to those who received the placebo.
Geranium oil: a derivative of the above oil
Ylang Ylang oil: Studies showed that those assigned to the essential oil group with yang ylang
experienced a decrease in blood pressure, as well as in levels of cortisol (a hormone released
during the stress response).
Tart cherries: explained above
Foods And Fruits: Use all of the below in a timely manner at the latest an hour before bedtime, keeping the digestive load low. Do not overeat these items in hopes that more will help more in sleeping, combinations of the below items are helpful but again do not overeat.
Figs: one of the nutritionally densest fruits known, figs contain higher than normal levels of; vitamins c, a, k, b, as well as high levels of alkalizing minerals such as zinc, magnesium, manganese, and zinc. Creating a potent punch of nutrients to aid in balancing the body's normal
Bananas: Contains nutrients that help moderate blood sugar levels, also high in alkalizing minerals and healthy fibers that aid in digestion.
Pineapple: High in Vitamin C a powerful antioxidant, high in manganese and rich in other nutrients that help in fighting off infections and disease in the body. It also aids digestion helpful for aiding in sleep.
Dark Chocolate (Cacao) - Most potent of all sources in antioxidants helping the body fight aging and fatigue. Regulating blood sugar levels, anti-cancerous, anti-aging, known to the Mayans as the food of immortality. These factors inherently reduce any stress response in the body helping regulate out energy either as a pick me up or as a down regulator. Specifically in powder form mix with a nut milk and honey or sweetener of your choice and blend till mixed evenly. Then pour into a pot on the stove to make a nice yummy bedtime chocolatey drink.
Colors: Posters, bed sheets, drapes/curtains,
paints, even colored night lights emitting a low light can promote relaxation and sleep. The list begins
with colors most linked with improved sleeping patterns, to those of lesser significance.
• Blue/Icy Blue/Light Blue
• Gray Blue
• Neutral Green/Natural Green
• Lavender Purple
Healing with Whole Foods by Paul Pitchford
The New Optimum Nutrition Bible by Patrick Holford
The Science of Skinny By Dee McCaffrey
Food of the Gods By Terence Mckenna