Sleep Well and Sparkle
Julie Silver • September 10, 2018
Let sleep be your medicine...
As the saying goes 'Sleep (as well as laughter) is the best medicine.
A good night's sleep is so important to health as it helps to cleanse and repair vital organs in the body. It has an impact on physical, mental and emotional health as well as weight management and the ageing process.
- I recommend getting out in the daylight (even if the sun isn’t out) between 6.30am - 9am for at least 2 – 10 minutes, preferably 30 minutes if possible, and also sometime later in the day/afternoon if you can. This helps the Circadian Rhythm, which is the biological clock responsible for releasing hormones and chemicals in the body throughout the day, including serotonin. as well as the sleep hormone melatonin. If you aren't able to get out, open your curtains when it's light and maybe look into getting a light box if possible (look at contraindications before purchasing). You could also visualise getting out into daylight as the mind doesn't know if something is imagined or real.
- Drinking enough water can help keep you hydrated and clear toxins. Dehydration causes you to feel stressed and a build up of toxins can cause physical and mental health issues. I recommend having a glass/mug of water (warmed and not cold) first thing in the morning as it helps to flush out toxins that have accumulated as your body is cleansed overnight. Use your judgement how much to drink (when you are thirsty) as drinking too much water is not recommended. Having a cup of warmed water half an hour before eating will line the stomach to encourage optimum stomach acid production and bile flow. Drinking any closer to your meal can dilute your digestive enzymes. Wait until at least an hour after eating to have more water. If you’re thirsty after a meal then have a few sips of water or a small amount of herbal tea would be fine. Zerowater is a water jug filter I use that is very reasonably priced for the quality as it takes out impurities. They sell water jug filters/dispensers and additional filters that all have gravity-fed filtration system with a premium five-stage ion exchange removing virtually all total dissolved solids (TDS). You can order one via The Natural Dispensary (see details below or contact me on julie@juliesilver.co.uk if you'd like me to send you a discount code).
- Keep your blood sugar balanced by eating regular whole food meals that contain good quality protein, complex carbohydrate and fibre. Notice if sugar, caffeine, artificial ingredients affect your blood sugar and sleep. Eating carbohydrates/sugars on their own or at the start of a meal can cause a more rapid spike of your blood sugar, so it's recommended to eat fibre, protein and fats as well. Drinking a glass of water with a spoonful of natural vinegar, eating vegetables first and carbohydrates last, doing some light exercise after a meal, such as a walk, housework, calf lifts etc. can be very beneficial in balancing blood sugar. If possible have your last meal of the day 3-4 hours before you go to bed, otherwise your body will be focusing on digesting your food rather then preparing itself for sleep and healing during the night.
- For at least an hour before bed stop using electrical equipment and before you go to sleep turn off or unplug anything electrical in your sleeping area; such as mobile phone, computer, TV etc. If you can't do this then use blue light blocking glasses - see below.
- Artificial blue light blocks the production of melatonin so you will find it a lot more difficult to get to sleep if you've been looking at any screens; TV/computer/mobile phone etc, especially in the evening. When on your phone or the computer during the day I recommend wearing daytime blue light blocking glasses and in the evening from 8pm to wear the amber or red tinted blue light blocking glasses. Dim lighting in the evening or use a blue light blocking lamp. A great quality and very effective product range can be bought from Block Blue Light. CLICK HERE for details. You can get 15% discount if you quote code - Sparkle15.
- Do some movement, such as shaking the body, tapping the body, exercise that you enjoy during the day such as walking, Tai Chi/Qi Gong, Yoga etc and if possible get out in the fresh air. Avoid strenuous exercise later in the evening. Some very gentle exercise would be fine though.
- Anything that helps you to reduce stress and feel calmer will be beneficial such as walking in nature, regular massage & healing.
- Reduce or avoid caffeine if this affects your sleep. There are many herbal teas and an alternative coffee such as
Dandelion Root coffee by
Aquasol, available from shops such as The Natural Dispensery (see details below). There are some healthy brands of Rooibos tea, such as original, green, vanilla, earl grey. They are naturally caffeine-free, low in tannin, containing antioxidants and some polyphenols. These are available in supermarkets, health shops and online.
- Make sure your room is very dark as this helps the production of melatonin which not only promotes sleep, it also improves the immune system. Black out lining or blinds would be beneficial although I would also recommend wearing an eye mask; opt for a natural material such as silk or a padded one that is comfortable and blocks the most light.
- Wearing some ear plugs can also be beneficial as noises cause the release of cortisol. I like the World's Finest Natural Earplugs which are the most effective and natural ones I've found.
- Keep your room temperature cool - between 60 and 67 degrees Fahrenheit.
- Choose wool bedding (pillow and duvet) as this helps to regulate temperature more than other materials. It can keep skin dry and comfortable and maintains warmth in winter and coolness in the summer.
- Before bed listen to Alphamusic, an effective tool to cope with stress and anxiety as well as other conditions. John Levine established the pattern of sound that predictably invites the brain to settle into alpha state. This is a calmer state than the excitable peaks and troughs, known as beta, which contribute to feelings of anxiety. He has recorded various titles although the Amber and Orange Grove Siesta specifically help with insomnia. He does have a YouTube channel called relaxing alpha music. You can listen to other calming music that helps you to reduce stress and induce sleep.
- Instead of using an EMF clock or mobile phone as an alarm clock, have a silent sweep clock or a digital battery one (which you can buy quite cheaply on the internet) by your bedside. It's also best not to use the snooze button and get up when your alarm goes off.
- Do some relaxing exercises before you go to sleep such as tensing and relaxing your muscles. Noticing the energy in your body will help you get out of your head and eliminate worry. Practice visualisations, breathing into the abdomen, meditation, self hypnosis, press on acupressure points recommended for sleep.
- Anything that helps to detoxify the body can help with sleep, such as cutting out foods that are processed or causing you any health issues.
- Bio Normalizer, a pure and natural Fermented Green Papaya Enzyme product, that has reported to improve the quality of sleep, as well as the immune system, reducing stress. This is due to its ability to support gut health, liver function, which also helps with diabetes menopause and hormonal balance etc. The tablets are more potent in the UK and are more cost effective than the powders. They come in 540 tablet bags and smaller sizes. To get a 10% discount quote code JulieS10. CLICK HERE to see more details and order via the website or email me: julie@juliesilver.co.uk and I'll send you more information.
- Magnesium is very beneficial to help with sleep and also for digestive, gut issues, cravings, heart, sleep, energy, bone health as well as utilising energy and is a relaxant too. Magnesium is lacking in the soils and is depleted when drinking caffeine, alcohol, consuming soda and foods such as processed meats that contain phosphoric acid. Sweating during sports, as well as consumption of aluminum through aluminum cookware, baked goods, baking powder, and deodorant. See my favourite Magnesium supplements below:
MAG365 is an effective and bio-available powdered Magnesium citrate, which is classed as ionic as it is bio-available (much more easily absorbed by the body). I'd suggest to start taking a very low dosage and building up slowly. If you get loose bowels then reduce dosage. They have a Bone Formula called BF and includes Vitamin D, K2, B6, Zinc, Boron and Vitamin C. I would recommend you get the natural varieties rather than the sweetened ones.
Magnesium Glycinate is recommended if you're looking for one to help you relax and sleep better, especially if you have a tendency for having loose bowels. Magnesium L-Threonate is also beneficial and helps to get through the blood brain barrier.
A transdermal magnesium oil (more like a brine) can be rubbed into the skin. This bypasses the digestion and is absorbed directly into the skin. BetterYou have several varieties and it can be used as a bath/foot soak or with the Magnesium Flakes.
Nano Magnesium Water by The Health Factory is also very easily absorbed (available from The Natural Dispensary - see details below).
- Vitamin D, which is classed as a hormone rather than a vitamin, is suggested for better sleep. It’s recommended to take Vitamin D3 with K2 as it helps to get any dislodged calcium into the bones, protect the heart and brain and may act as a cancer protection. It also helps with blood clotting too. I prefer the ones based in oil such as Nutri Advanced D3 Drops with K2,or other brands which can be bought from The Natural Dispensary.
- Before you go to bed write down anything on your mind that is causing you any worry or concern and things you have to get done the next day. Keep in another room so your mind will be freer to sleep rather than dwell on what you have to get done.
- Nose breathing is so beneficial for improving sleep as well as many other health conditions. Read more about it on the internet and there are so many YouTube videos with more information.
- Massage promotes the increase and release of oxytocin, the love and bonding hormone which helps to lower excess cortisol (the stress hormone which can lead to burnout etc.). It can reduce pain, tension, fatigue, muscle soreness and inflammation. Also improve energy, circulation, immune function, sleep and help to eliminate excess toxins, balance hormones, calm the nervous system etc.
- The hours before midnight are supposedly worth double so if you can be in bed by 10pm that will be more conducive to a good night's sleep. This also falls in line with your internal circadian biological clock. You're more likely to get into a better sleep at this time as waiting until after 11pm may give you an energy boost making it difficult to nod off.
- If you have a poor night's sleep or just want more energy and to feel healthier then listen while lying down to a Yoga Nidra relaxation session (you can get many on YouTube and Insight Timer app) or you can find a class, which is sometimes part of a physical yoga class. It is said each 15 minutes is equivalent to a 1 hour sleep.
You can buy The Health Factory Nano Magnesium, MAG365 magnesium products, D3/K3, as well as many natural health supplements and health products from Natural Dispensary - www.naturaldispensary.co.uk Complete the online registration form, putting Julie Silver in the box which asks for the name of the Practitioner who referred you. Type in the name of the product or brand in the search bar. You will need to register to see the prices and order. Postage is free if you spend £40 or more.
Disclaimer: This information is not intended as a substitute for any medical advice and you should consult a health professional if you have any symptoms that may require diagnosis or medical attention. I cannot be held responsible for any loss, claim or damage from any suggestions made in the session, on this information email or on my website.
More tips to sleep well and live a healthier lifestyle, get nutrition advice that is right for you, also vegan recipes and ideas to inspire and empower you in my book Food Awakening - Nutrition for NOW which is available to buy in paperback. If you want to buy a signed copy please email me: julie@juliesilver.co.uk I can email you the first part of the book on PDF for free.
If you would like specific recommendations to help you personally or find out about my corporate wellness programmes covering topics such as sleep, stress management, gut health, immunity, mindfulness, movement, food tastings and suggestions that are gluten-free, dairy-free, refined sugar-free etc. please feel free to get in touch to discuss and find out how I can help.
By the way, I may have other discount codes and shop recommendations so please get in touch so I can message you these directly.
Sending you love & sparkly wellness wishes,
Julie xxx
Vitality Fairy™ & Author of Food Awakening - Nutrition for NOW
Healthy Ways for Healthy Teeth
Improving health on every level
"Rebound exercise is the most efficient and effective exercise yet devised my man" NASA - The Space Agency I got my first rebounder in my late twenties and thought it was great, however, it didn't last long as it was one of the cheaper ones. I then bought a more expensive one and spent about 5 minutes a day on it as part of my exercise programme. I recently came across the bellicon when I was visiting a friend. I had a go on it and absolutely loved it. I found it to be a much better and enjoyable experience to the one I had. I decided to get one for myself and have not regretted it. Instead of just going on it about 5 minutes daily, I'm now drawn like a magnet to going on the bellicon. I am now bouncing on it for longer periods several times a day. It's custom made to your requirements and the strength is usually dependent on your weight and state of health. You get to choose the colour you like, whether you want support bars, folding legs, carry case etc. One of the reasons that the bellicon rebounder is very different to other rebounders is that it has a special bungee system which allows you to stretch perfectly and evenly so your muscles have enough time to flex, so there is no shock for your joints, back etc. The reason I love rebounding is that it's such good fun and I can listen to music, watch TV/YouTube videos etc at the same time. I've always recommended rebounding as I heard that spending 10 minutes on the rebounder is equivalent to a 30 minute jog without the skeletal stress. The information I read about the rebounder really empowers me to bounce daily, which doesn't take much effort as I can do it in the comfort of my own home so don't have to go out in cold/rainy weather, drive anywhere or wear anything specific. Here are some of the benefits of the bellicon rebounder: It is joint and back friendly with low impact Helps lymphatic drainage and detoxing It can strengthen your heart and build lung capacity Great pelvic floor and inner muscle training Strengthening bones (against osteoporosis) Helping to balance and lose excess weight Activates the metabolism Benefits the immune system and can help healing of many illnesses Helps to de-stress, relax and invigorate the body Improves balance and coordination The most fun and effective exercise in the least amount of time Highest quality (made in Germany) Quiet bounce Customizable with over 400.000+ possibilities It's a onetime investment that lasts many many years etc. It's a great investment and can be used by the whole family at home. It can also be used in the workplace and a gym etc too. You can read more about the bellicon rebounder on their website . There are many YouTube videos showing the benefits. Wishing you love & sparkly wellness wishes, Julie xxx Vitality Fairy™ & Author of Food Awakening - Nutrition for NOW Ambassador for World Health Innovation Summit #WHIS
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