Sleep 10 Steps for Better Sleep Understand That Sleep Is Important Lack of sleep is the fastest way to age the human body. Poor sleep destroys the mind and body and can affect our hormones, health and even the way we look. One of the most powerful ways to enhance your performance in almost anything you do in life is to get a good night’s sleep. Create A Regular Schedule Aim for 7-8 hours each night. Plan your sleep and try to go to bed and wake up at the same time each night. Get Sunlight Sunlight stimulates the pineal gland which regulates our sleep hormone called melatonin. This hormone is essential in helping the body relax. During the day melatonin levels are low but as nighttime approaches and darkness sets in melatonin levels rise preparing our bodies for sleep. Create An Amazing Sleep Environment Make the room completely dark and limit stimulating blue light such as TVs, iphones, computers, etc. Our bodies associate this type of light with day time which can suppress melatonin.Make the room quiet or add white noise like a fan or noise machine. Decrease temperature in the room. Ideal sleeping temperature is 65 degrees F. Cooler temperatures can help the body slow down and relax. Focus On Your Diaphragmatic breathing or belly breathing stimulates the vagus nerve helping to lower blood pressure, slow down heart rate and relax the mind and body. While laying in bed, focus on breathing with the belly versus the chest by inhaling through the nose letting the belly fill with air. Breathe out through the nose letting the belly deflate with air and repeat. Stay Hydrated Water helps with digestion, metabolism and is essential for keeping us healthy from the inside out. Water also helps to balance pH and maintain mineral stores. Replenish Minerals Minerals help to restore pH balance and help to decrease inflammation and pain. Replenish pH by adding calming minerals like magnesium. Magnesium rich foods include: is one of the highest sources of magnesium but must beabsorbed through the skin. Add Healthy Fats Healthy omega 3 fats like cod liver oil, flaxseeds, and chia seeds all play a role in relaxation along with hormonal balance and brain health all of which contribute to a great night’s sleep. Reduce Stress Stress can affect our sleep and hormonal balance. Move Daily Regular exercise has a way of burning up added stress and energy allowing for a calming effect post exercise. We spend a third of our life sleeping. Why not do it right? Rest Eat Move Our Favorite Ingredient For Better Sleep NEW YEAR’S RESOLUTION: SLEEP BETTER, FEEL BETTER BY BOOSTING YOUR BODY’S MAGNESIUM LEVELS Wellness Guru Who Works with Fortune 100 Companies Suggests Soaking in Epsom Salt, Tweaking Your Diet and Taking Small Steps that Make a Big Difference Dec. X, 2014— Considering New Year’s resolutions to improve your health? A wellness guru who works with Fortune 100 CEOs and their companies says many people need more magnesium to help increase energy and improveproductivity. “We’re talking about health and performance and energy and stamina,” says , a nationally recognized speakerand author who helps implement health programs for companies and has led more than 20,000 personal training sessions. Magnesium helps keep your body healthy and regulates blood sugar levels, blood pressure and muscle and nerve function, according to the .Doctors have warned, however, that a growing number of people have . Johnson, the founder and CEO of ,says you can boost your magnesium level by soaking in Epsom salt, which is actually magnesium sulfate and can be absorbed through the skin. He also recommends eating foods rich in magnesium, such as greens, nuts, seeds and cacao nibs. Here are a few of his specific tips: Add three cups of to your bath and soak once or twice a week for 10 minutes. For busy people or frequent travelers, he suggests adding 3 cups of Epsom salt to a foot soak or even creating a mini-soak – which he does when he stays in hotels – byputting Epsom salt in the shower and draping a wash cloth over the drain. “All I want them to do is start thinking of ,” Johnson says. “People try it, and they say, ‘It’s magical.’They’re sleeping through the night for the first time in 15 years. Their muscles feel better, they sleep better.That’s because they’re getting magnesium in your body. And it’s pretty inexpensive.” The reason Epsom salt helps you sleep is because magnesium is an “anti-stress mineral” that relaxes your muscles, improves your digestion, balances your blood pressure and gives you more energy, according to and a member of the nonprofit Nutritional Magnesium Association's medical advisory board. Johnson also recommends . That includes: Eating greens that are high in chlorophyll, including kale, spinach, broccoli and wheatgrass. Adding a tablespoon of cacao nibs to oatmeal. Snacking on raisins or white figs. Mixing flaxseed with organic pomegranate juice or add it to a smoothie. Too often, people with pain takemedicine, treat symptoms instead of the source of discomfort, Johnson says. “There are sources of magnesium that are so simple and easy to find,” Johnson says, “and people don’t know about them.” About Chris Johnson Chris Johnson is America’s Peak Performance Coach with over 30 years’ experience in the health and fitness industry. As the founder and CEO of On Target Living, Chris travels around the world speaking and training people to live a healthier lifestyle “One Step at a Time”! Chris holds a Master’s Degree in Exercise Physiology, certifications from ACSM, NASM, ACE, CNHP, and is a faculty member of A4M, teaching physicians and health professionals around the world his REST/EAT/MOVE training program. Chris is a change leader in health and fitness--”nobody makes a greater impact in a person’s health than this guy”! His clients include Fortune 500 companies all over the world. To learn more, please visit . Epsom salt —actually magnesium sulfate —is one of the most versatilehousehold products, with uses ranging from creating at-home spa treatments to soothing achy muscles to helping start or improve gardens. It’s been used therapeutically for hundreds of years, and it’s gaining a new generation of fans looking for a safe, economical alternative in a sea of expensive, over-the-counter remedies. Epsom salt is easy to use, easy to find in your local pharmacy or grocery store and it costs about the same per use as a cup of coffee. For more information, please visit either , , or contact Peter Smolowitz, 704-916-6163, .
