Unlock the power of sleep, the pathway to your vibrant living

You have the power to conquer healthy eating, maintain daily activity, and be dedicated to your supplements...

But nothing revitalizes your well-being and appearance quite like a solid night's sleep!

I understand the challenge of juggling a busy schedule while aiming for better sleep.

Let me stress just how vital quality sleep truly is.

Without sufficient rest, even the strongest cup of coffee can't bring you back to life.

The National Sleep Foundation underscores the significance of 7-9 hours of nightly sleep for good reason. Without it, you may experience:

• Memory issues

• Reduced concentration

• Elevated blood pressure

• Stubborn weight gain

• Weakened immune system

• Higher cortisol and moody
  
  

And that's not all; inadequate sleep disrupts your body's internal balance, affecting your gut health and skin!

Sleep is when your body undergoes repair and rejuvenation. During this critical time, your defense system clears out toxins, repairs cellular damage, and replaces old cells with new ones.

That's why a good night's sleep leaves you looking refreshed, youthful, and radiant!

As winter approaches, embrace the opportunity to nurture your body and mind with some much-needed shut-eye.

The first step is to focus on sleep hygiene.

Creating an environment and daily routines that promote consistent, restful sleep is essential, as advised by Dr. Kellyann.

Here are some tips for better sleep from Dr. Kellyann to help you transition from a busy day to a peaceful night:

• Set a regular bedtime: Stick to the same bedtime each night to regulate your circadian rhythm and minimize restlessness.

• Take Epsom salt baths: Epsom salt, rich in magnesium, is a natural "sleep aid." Adding a bit of lavender oil to your bathwater can further enhance relaxation.

• Eat a lighter dinner: Avoid large meals close to bedtime, as they can disrupt sleep and contribute to weight gain. Mindful food intake prevents high blood sugar levels that might lead to early waking.

• Wind down with a massage: A gentle massage releases "relaxation hormones" and helps alleviate stress. Concentrate on massaging areas where stress tends to accumulate, such as your ankles, jaw, and neck.

And most importantly...

• Sip on some bone broth: Surprisingly, bone broth can be your ally in achieving a good night's sleep. Enriched with calming magnesium and glycine—an amino acid that promotes relaxation—bone broth aids in regulating blood sugar and promoting sound sleep.

Remember: Regardless of life's busyness or the allure of tempting TV shows, prioritize getting sufficient rest.

I guarantee that once you consistently obtain 7 hours of restorative sleep every night (without exceptions!), you'll wake up prepared to seize the day, without needing that snooze button.

What foods help you sleep better? 

Turkey helps better sleep with its high tryptophan content. Tryptophan promotes serotonin production, inducing relaxation, and can be converted into melatonin, regulating sleep-wake cycles. Improved melatonin levels enhance sleep quality. 
 
Turkey Bone Broth with Astragalus for Stress Relief
Anti-Inflammatory, Turkey Egg soup

Fatty fish, like salmon and tuna, improve better sleep due to their high omega-3 fatty acid content. Omega-3s can increase serotonin production, promoting relaxation and better sleep quality. Additionally, they help regulate the sleep-wake cycle, leading to improved restfulness and overall sleep duration. 
 
Steamed Salmon, Quinoa and Veggie

Here are some plant based food list for vegetarian to promote a goodnight sleep:

• Chickpeas and lentils for their tryptophan content.
• Whole grains, such as brown rice and oats, to enhance serotonin levels.
• Leafy greens like spinach for calcium and magnesium.
• Hummus promotes better sleep due to its key ingredients. Chickpeas contain tryptophan, a precursor to serotonin, inducing relaxation. Tahini, made from sesame seeds, provides magnesium, which supports muscle relaxation and sleep regulation. Together, these components contribute to improved sleep quality and overall restfulness.

Rejuvenating "YIN" four season Spirit Beauty Soup

Incorporating these foods into a balanced diet can contribute to better sleep for vegetarians.