We’ve heard it for decades now and the truth is still clear: sleep is incredibly important. Whether you are young or old (or anywhere in between), skipping out on sleep can cause a number of health issues you should really watch out for. Your precious Z’s are linked to anything from hypertension to stress to poor heart and brain health.
With sleep deprivation on the rise due to things like stress or screen time, many are looking for solutions to not just improve the quality of their sleep, but also to fall asleep in the first place. It’s not surprising when you consider how many of us are looking at our phones, computer screens, or TVs for hours right before we go to bed. Because of the blue light these electronics emit, screen time before bed essentially tells our brains that it is still daylight outside, which prevents it from releasing melatonin – the hormone that makes us sleepy.
It’s best to stop using your phone or screens a couple of hours before bed. If you really need to, get a blue blocker app that will cut the blue light from your screen so your brain knows what time it really is.
So, are you getting enough sleep?
The following are some of the most common symptoms of sleep disorders:
Depression and anxiety
Tiredness in the morning
Waking up too early
Getting enough sleep can boost your health in many ways:
It improves your immune system
It boosts mental well-being and good concentration
It increases sex drive and fertility
It creates better moods during the day
Now that you know how important sleep is, let’s look at another effective tool for helping you get to sleep while you work on improving your sleep hygiene in other ways.
Before you grab a sleeping pill, which is typically not a good idea unless you’ve been through many natural and lifestyle changes first and still couldn’t get anything to work (this includes doing things like emotional work as well), try out this fantastic tea recipe that tastes great and works well.
The ingredients are simple, so you most likely already have them in your home, and it takes only minutes to prepare.
1 banana (organic)
A dash of cinnamon
1 small pot of water
Cut the ends of the banana and add it to a pot of boiling water. Leave for 10 minutes, then pour the water through a colander into a tea cup. Add cinnamon to spice up your taste and you are good to enjoy!
This banana cinnamon tea should be consumed an hour before you go to sleep.
A big part of sleep is being well nourished and also welcoming relaxation. Bananas contain high amounts of vitamin C, fiber, potassium, and magnesium, and all of these minerals help nourish your body and encourage your muscles to relax, so the rest of the work is just about allowing yourself and your mind to quiet down. When you add cinnamon to the mix, not only are you making things taste great, but you are also adding another relaxation (and circulation and digestive) powerhouse into the mix.
Further Notes On Sleep
An interesting study looked at sleep and cardiovascular events such as heart attack and stroke. During 10-15 years of follow-up, short sleepers (less than 6 hours) had a 23% higher risk of coronary artery disease compared to normal sleepers (more than 7 hours), even after adjustment for all other possible factors. Short sleepers with poor sleep quality had a 79% higher risk of heart disease when compared to normal sleepers with good sleep quality. On a side note, sleeping longer than 9 hours provided no benefit. Data from 1964 found those people who slept 7-8 hours had the lowest chance of dying over a 3-year follow-up.
A study in 2006 demonstrated that poor sleep doubles the risk of hypertension. This study even corrected for other factors, such as the fact that poor sleepers may be more stressed, or are more likely to be smokers. A similar article from 2013 found middle-age nurses had a higher risk of hypertension when they had poor sleep patterns.
11 pounds in 22 days?
Is it REALLY possible to lose 11 lbs. of fat in 22 days? Actually yes… BUT only when you’re a level 4 fat burner. Unfortunately, most people are stuck as level 1 fat burners. So, how do you become a level 4 fat burner to lose up to 11 lbs. in 22 days? Simply eat these foods daily:
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
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Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
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Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.