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Share some of my favorite products for a healthy sleep stack. As always, talk to a doctor before making changes to your health or well-being routine. This message is not medical advice.
Hi friends! How are you doing? I hope you have a wonderful morning. I have an interview with the podcast today and I can’t wait to take a yoga lesson with Liv later.
For today’s post, let’s discuss one of my favorite subjects of all time: Sleep !!
(This is also one of Mazer’s favorite subjects)
If there is one thing that I learned during my own well-being trip, and after having helped hundreds of women to rebalance their bodies, that’s it: You cannot complete the bad sleep. In addition, what you do in the morning and during the day will have an impact on the quality of your sleep!
We all know how terrible it feels to throw and turn all night … and how difficult it is to feel like you the next day. Mood swings, desires, slow training, hormonal imbalances and even intestinal problems can come from poor quality sleep. When I don’t sleep, I have the impression that my whole world came to crash on the ground. Remove my sleep, you remove everything. (I think this is one of the main reasons why postpartum was such a fight for me.)
Over the years, I have tried many approaches to improve my sleep, from meditation to used curtains. Although everyone helps, I found that some key tools systematically make the biggest difference. This is my current healthy sleep stack that I use as part of my night routine.
As always, please check with your doctor before starting new supplements or products, especially if you are under medication or manage a health problem. This is just what works for me and many of my customers.
My healthy sleep stack: what I use for a deep and restful rest
What is in my healthy sleep stack?
1 and 1 Adrenal Balance
Chronic stress is one of the most common sleep disruptors, and most women over 35 are faced with a certain degree, whether they realize it or not. Adrenal is a mixture of targeted adaptogens, including ashwagandha and phosphatidylserine which can help reduce the levels of night cortisol. This can cause deeper rest and more consistent energy during the day. I take 2 capsules after dinner or with my evening magnesium. This product is particularly useful for women who feel wired but tired at night and who find it difficult to fall asleep despite feeling exhausted.
2 Magnesium (Glycinate or l-threonate) + topical spray
Magnesium plays a role in more than 300 biochemical reactions in the body, including muscle relaxation, the function of the nervous system and the regulation of sleep. Unfortunately, many people are deficient due to stress, soil exhaustion and poor absorption. I prefer that full spectrum magnesium Because it is soothing and well absorbed. This helps to calm the body and mind, and I will also double using a topical magnesium (like this).
3 and 3 Low -dose melatonin
Melatonin is a hormone naturally produced by the pineal gland in response to darkness. He points out to the body that it is time to end. I occasionally use a low dose Melatonin supplement (0.5 mg at 3 mg) to support my circadian rhythm, especially during travel or after a night of bad sleep. The key is to use it as a short -term tool and not to count on it every evening, except led by a health care provider. I avoid higher doses, which can lead to a groan the next day. A little helps me sleep deeply when I need it, and I feel like a million dollars the next day.
4. Ricin oil pack
Ricin oil packs have been used for centuries to support detoxification and calm the nervous system. I use a reusable and without woman pack on my abdomen in the evening while I relax. It can promote circulation, detoxification of the liver and stimulating the vagus nerve, which activates the parasympathetic nervous system, our “rest and digest” mode. This simple practice can make a huge difference to help the body move in standby mode. This is my favorite castor oil pack– Use the fitnessa for a discount. I love the Now food branding oil most (fitnessista for 20% reduction); You can also twin it with a Amazon cheap castor oil pack.
(I just put a dark baggy t-shirt on the top)
How to integrate them into a routine
You don’t need to use everything every night and it is important to adjust it according to your needs and your life.
Here is what I do:
After dinner
2 capsules of Adrenal
Optional: mixture of magnesium drinks for additional relaxation, such as Organization
Closure (30–60 minutes before bedtime)
Apply a Castor oil pack during reading or journalization
To use low -dose melatonin only if necessary
Put my blue light locking glasses and use magnesium spray
Bedtime
Delete the Ricin oil package
Lower the lights and avoid screens.
Still struggling with sleep? Look more deeply.
If you do all the right things and you still don’t sleep well, it may be time to look at the deep cause. Hormonal imbalances, nocturnal cortisol, nutrient deficiencies and heavy metals can all have an impact on sleep. Functional laboratory tests such as the stress, mood and metabolism test, mineral and metal tests, and HTMA (mineral analysis of hair tissue) can give you a clear image of what’s going on and where to start.
Understanding the unique imbalances in your body is the first step for lasting sleep, and this is often the missing link when nothing else seems to work.
If you are curious to test or want to explore a personalized plan, send me an e-mail gina@fitnestalista.com the subject tests. I would be delighted to help you discover what holds up your sleep and create a long -term path that works with your real life. It may be so useful to ask someone to assess your daily routine and help you make simple fixes to transform your sleep!
So, be honest, friends: how are your sleep? Do you throw and turn you or are you able to rest a solid night?
I appreciated at least nine solid hours every night this summer, and I lived it until we returned to school madness.
xo
Gina
PS. Download my free healthy sleep control list here!
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