Sleep Support Tips:

Supplements: Take 1/2 hour before bed

1. Radiance (brand) Tart Cherry Sleep - natural form of melatonin (take double the recommended dose) - clock reset.

2. Magnesium (glycinate) (1 x tablet)

3. Clinicians Sleep support and/or

4. Clinicians REM sleep (x 2 tablets).

5. Nordic Naturals (Omega 3) double the recommended dose

6. Nutralife (brand) Gut heath pre and probiotic.

7. Clinicians Vitamin C (powder).

Blue screens (Phone/computer etc)

1. Avoid 2 hours before you want to go to sleep.

2. Do not have TV/electronic devices bedroom.

Morning - first thing:

1. Sit/walk outside and expose eyeballs to sunlight - no glasses (at least 20 min)

Exercise:

1. Walk in nature at least 15 minutes per day

2. Stop exercising 2 hours before bed.

Temperature:

1. Bedroom must be cool at night.

2. Body temperature must be cool and stay cool during night.

3. Have a warm bath 2 hours before bed.

Water and food:

1. Avoid caffeine (tea, energy drinks, and coffee) - only have coffee until 11am (reduce), only have tea until 3pm.

2. 2.5-3 litres per day of water (ensure that you stop drinking this by 6pm).

3. Reduce sugar intake.

4. Eliminate gluten. Try eating toasted gluten-free bread.

Breathing exercises:

Before sleep and first thing in morning: (10 reps, twice daily am/pm). Do this also anytime to relax and de-stress (develop a helpful daily practice).

1 - repetition

Gentle breath in (to your lower belly, side ribs and back)

Longer breath out

Hold, don't breathe (1, 2 or 3 counts +)

Repeat