Remember to continue the other items we started: (Day 1) LongLife Vitality Supplements, Zendocrine Capsules, (Day 2) a drop of lemon or grapefruit in a glass of water and Curbing Cravings Tea, (Day 3) evening detox bath, (Day 4) Morning Liver Flush drink, (Day 5) De-Stress time, (Day 6) Using Geranium and a nice Foot Soak, (Day 7) adding TerraZyme & Rosemary Essential Oil to help support our digestive system, (Day 8) Remove sugar from snacks, (Day 9) Remove gluten, (Day10) GX Assist gel caps, (Day 11) Use detox lotion, (Day 12) Using skin smoothing oil, (Day 13) Change up the Apple Cider Drink from Day 1, (Day 14) adding more whole food into our diet, (Day 15 & 16) adding more low carb recipes, (Day 17) how oils work, (Day 18) source of oils, (Day 19) add another whole food recipe, (Day 20) exchange GX Assist gel caps for PB Assist gel caps.

Today, we need to spend some time talking about your sleep habits.  Your body need sleep to heal and remove toxins.  Below are recommendations for helping you to get the sleep you need.  Give them a try and see which one helps you the most in getting the sleep you need.

THREE HOURS BEFORE BED:

• Minimize “screen time” before bed – Blue light from your mobile screens sends a signal to brain to wake up, and makes it difficult for us to sleep at night. So if you have difficulty sleeping, this is one thing you will definitely want to fix on all screens you use – computer, iPad, etc). Check out my next point…
• Use Apps that help to get rid of the Blue Light if you have to use a Computer or Phone – Some iPhones are set up with the Nightshift App so that 3 hours before bed it will automatically switch to change the lighting on the screen and eliminate the Blue Light. There are applications, for example called Flux, that do the same thing. I highly recommend taking a few minutes to set this up as it. 

AN HOUR BEFORE BED:

• Diffuse some essential oils in bedroom – I use either Sleepy Blend or just Lavender in the diffuser next to my bed and turn it on. My bedroom smells amazing by the time I come back for bed.
• Turn on my bedside lamp – While I’m in the bedroom, I turn on my bedside soft white lamp. It’s not overly bright so it’s perfect for bedside reading and creating an environment for peace and calm before bed. I also have a small water fountain that I turn on to provide inviting relaxing sounds.
• My night-cap drink – I also drink a glass of water to help eliminate any caffeine I may have in my system which could have come from the cho. I have personally found this to help me.

IN BED

• I spray a little Linen Spray on my pillow – Nothing beats crawling into a freshly made bed with clean sheets, except crawling into a freshly made bed with clean sheets AND our Lavender Linen Spray. 🙂
• I set my iPhone on Airplane mode – I set my iPhone to Airplane mode and plug it on the other side of the room so it’s not blasting signals through my body all night. Plus I don’t want it near my brain all night. It helps me avoid the temptation of scrolling through Facebook, checking emails or anything like that. I find this helps! I can’t cite any specific research but I choose not to take the chance.
• Write in my Gratitude journal – I have found reminding myself of the great things in my life is worthwhile thing to do right before bed. I keep my journal right beside my bed. I think back to the day and write a few things that I am thankful for. (ie. my health, my family, my friends, our customers, my Bulldog Noble, anything really!) 🙂
• Reading – I like to do a little reading right before bed as it helps me calm the mind even more. I honestly don’t get very far every night but I have found even just reading for 5 minutes helps me sleep well.
• Black out the bedroom – Finally, before bed I I turn off all the lights off so my bedroom is completely blacked out. I don’t want any light in the bedroom at all as my understanding is that it won’t help me sleep.