The magic formula for a healthier you â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â â
[Alternate text] [Alternate text]( [SHOP]( [Alternate text]( [BLOG]( Hello Friend, If there is one health goal you should focus on this year, itâs to improve your sleep hygiene. More and more studies prove how sleep is fundamental to our wellbeing and longevity. Every organ and system in our body depends on sleep. When we are sleep deprived, it throws all our systems off. While we sleep, so much magic happens. Our body gets to recover, regenerate, and rejuvenate. Want to regulate your appetite? Look and feel younger? Boost your mood? Have more focus? Get more quality sleep. The good news is, small changes can make a huge difference in optimizing your sleep. Here are 6 tips to help ensure a restful and recharging nightâs sleep. - Get more sunlight. Studies suggest that without a good dose of daily sun exposure, we do not produce optimal levels of melatonin. Aim to get at least 15-30 minutes of sunlight. Alternatively, if thereâs not enough natural light, use a light box. A good nightâs sleep may have more to do with what we do when our eyes are open, than when theyâre shut. - Establish a caffeine and alcohol curfew. The half-life of caffeine is 5-6 hours. That means, 6 hours after your morning cup of coffee, your body has only processed half of the caffeine. So, if you have a cup at 8am, by 8pm a full 25% of the caffeine is still stimulating your nervous system. So aim to have a caffeine curfew of 2pm. And, while alcohol may help you feel tired and more relaxed, it interferes with your sleep cycle (REM sleep) and prevents the deep, recharging levels of sleep you need to make memories. Limit alcohol to 1-2 servings no more than a few times per week at least 2 hours before bedtime. - Turn off your screens 1-2 hours before bedtime. Any artificial light in your home can interfere with your bodyâs melatonin production (that includes ambient lighting), but electronic screens are among the biggest offenders. That means anything that emanates blue light, i.e. TVs, computer screens, tablets, and smartphones. Give your eyes and your brain time to wind down. And if your phone is near you and powered on, it still can stimulate you. I suggest removing it from your bedroom. - Create a nightly ritual that helps you feel more relaxed and triggers your mind that it's time to get ready for rest. Try to do this every night around the same time. Aim to fall asleep by 10 pm to maximize quality sleep. Drink something warm (not hot and no caffeine), like herbal tea or even some warm lemon water. Warm, soothing sensations like a shower or bath help calm your vagus nerve, which runs from your brain, down through the back of your throat and into your abdomen (your gut is the #1 place where you produce melatonin). Dim the lights throughout your home, particularly in your bedroom. Massage your feet with a tennis ball. Read a bookâpreferably something light, funny, and entertaining. Meditate. Try deep breathing. - Count backwards. If you notice your mind focusing on the news of the day, the to-do list of tomorrow, or anything other than sleepy thoughts, try counting down 5⦠4⦠3⦠2⦠1. The act of counting backwards interrupts your spiraling thoughts and draws focus to your prefrontal cortex. It gives you immediate control of what you think of next. If starting from 5 doesnât work, try 10 or 20. Let your brain know that you're now in control and youâre going to use this space to redirect your thoughts and replace them with something positive. - Lastly, consider a natural, non-habit forming sleep supplement. Melatonin is a great standby to help reset your sleep cycle and remind your brain that itâs time for bed. Melatonin is the bodyâs most powerful detoxification and rejuvenation agent. L-theanine is an amino acid found in green tea. Itâs the reason why green tea has such a soothing, calming effect, despite the caffeine content. And it does a great job of helping to quiet the mind and turn off the âbrain chatterâ that keeps you up at night. An extract of an Asian flower, Apocynum venetum, has been used in traditional Chinese medicine for ages. Today you can find it in a purified, standardized extract called Venetron®. In a case study, Venetron® not only helped people get deeper, more recharging sleep, but it helped reduce the number of times they woke up at night. You can easily get these soothing herbs and nutrients in [Newport Natural Healthâs Sleep Solution Plus.]( You spend 1/3 of your life sleeping. Make it the best most restorative part of your life. [Try Sleep Solution Plus for yourself.]( Hereâs to more restful sleep in 2021! Yours in Health and Wellness, [Alternate text]( [Image] Lily Moran President & Publisher
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