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How To Improve Your Sleep

Have you heard of the expression “Sleep Like A Baby?” How is the quality of your sleep? Are you sleeping in excess of 8 hours daily and still struggling to wake up or wake up exhausted? Our body repairs itself whilst we are asleep which is why it is important to improve your sleep to minimise longer term term decline in our overall health.



Poor quality of sleep or lack of quality sleep can take a serious toll on our daytime energy, productivity, emotional balance and even your weight.  Sleep is vital and not having sufficient quality sleep can completely undermine your health, even if you eat well and exercise regularly. We also age more quickly if we do not have sufficient sleep. Conversely, getting sufficient sleep has far-reaching benefits, including improved immunity and energy, enhanced athletic performance and decreased levels of inflammation.



Adults normally require seven to eight hours of deep sleep.  Research has found that many suffer from insomnia, which means you are regularly having problems sleeping. You may have sought help from medical doctors, chiropractors, ayurvedic medicine, Chinese medicine and even acupuncture. The solutions you have been searching for can often be found in your daily routine.



One of the most simple things you can do is to get your liver working and your pancreas working so that you get better sleep.  What we found excellent in the evening before you go to bed, is to get a lime. In the UK, you can now buy four to five limes for £1. The lime should be fresh and shiny. Put the lime on a flat surface such as a wooden board and use the palm of your hand to roll the lime until it becomes soft. You then cut the lime into half with a sharp knife. Squeeze the lime juice into a mug of hot water. You may add a teaspoon of raw honey. You then sip this about half an hour to an hour before bedtime.



What this does is it calms your brain down, makes you relax and that will help you to achieve great sleep. When you achieve at least seven hours of good sleep using limes, or a combination of limes and other ingredients such as raw honey, this combination will calm your body down, get your brain working and you will sleep so much better.



One of the best things for deep sleep is about an hour before asleep, have a shower. Then get into a bath and put about half a kilo of Epsom salts in the bath, and then soak yourself up to your neck for about half an hour. Very, very relaxing, and very conducive to good sleep. When you finish it, flush it out, do not have a shower. Just dry off with a clean towel and get into bed and just relax. You will find you will have a very good night of sleep.





You may also use a diffuser by your bed or in your bedroom. Use essential oils such as lavender oil to help you relax.



A night light will also help, however it is best that the bedroom be as dark as possible so draw the curtains or shut the blinds. Melatonin is a naturally occurring hormone controlled by light exposure and this helps regulate your sleep and wake cycle. Your brain secretes more melatonin when it is dark, making you sleepy and secretes less when it is light, making you more alert.





Ensure your room is quiet, so ideally, do not have electrical equipment such as televisions in your bedroom. Put your electronic devices in a separate room or if you prefer to have it in the bedroom, keep these as far away from the bed as possible. Consider covering up electronics that emit light.

Do also keep a glass or bottle of water by your bedside so that you have this handy should you wake up in the middle of the night to use the toilet or feel thirsty. This will save you from getting out of your bedroom to get some water and interrupt your sleep further. Remember, our bodies are approximately 60% water, so we need to replenish the water after going to the toilet.



Drinking Camomile tea before bedtime is another way to get a good night of sleep or even during the day, should you be working a night shift. Camomile has properties that may aid sleep and digestion. It contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and insomnia or chronic inability to sleep.




Do you remember being sung lullabies when you were younger or doing the same for the younger generation?


These calming music helps us to relax so you can also try playing such music softly in your bedroom throughout your time sleeping, be in during the daytime or at night.


Magnesium also helps calm our bodies and we personally use and recommend a supplement called Magnecal D from Usana Health Sciences, which contains a mixture of Magnesium, Calcium and Vitamin D because these three ingredients work best together.


Surveys show that most people are generally consuming more calcium now than in recent decades. However, overall calcium consumption is still falling a bit short of optimal dietary amounts. Majority of people fall significantly far below adequate intakes of magnesium or Vitamin D.

Consuming more calcium than magnesium creates an imbalance that could negatively impact your long-term health. Vitamin D is another nutrient that continues to show benefits up to as much as 125 mcg per day. Studies have repeatedly been shown that calcium is most beneficial when taken with vitamin D and magnesium.

Fortunately, supplementing these abovementioned key nutrients is easy and, it is one of the best ways to reach more ideal levels that most of us fall short of.  You may use the link below to apply for your own Usana membership so that you can benefit from Potency Guaranteed supplements at the lowest membership prices.


Click here to order Usana’s Magnecal D


Last but not least, do stop any concerns or work at least an hour before bedtime. We all have the same 24 hours each day and when we have done our best, we need to be grateful and satisfied with our accomplishments that day. Worrying unnecessarily about what tomorrow may be like is unfruitful and will only affect your quality of sleep. Tell yourself ” I have done my best, and I now deserve a good rest.”


We also have a powerful natural remedy called Lemon Verbena, which will help you relax and sleep. Do watch our short video below to learn more.



If you have Psoriasis or any skin irritations, the tips in our short videos may also help.



If you are still stressed before bedtime, try the following deep breathing exercise to help you calm down and sleep.


  • Lay down in bed
  • Close your eyes
  • Play some soft calm music if desired
  • Put one hand on your chest and the other on your belly button area
  • Take a deep breath in through your nose
  • Exhale through your mouth pushing as much air out as comfortable
  • Repeat till you are calmer and fall asleep



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