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Fitness for Body, Mind and Spirit

GreenNote Life

Fitness for the body, mind & spirit

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Thoughtful Thursday…4 tips to help with insomnia...

GreenNote Fitness Newletter

Welcome to Thoughtful Thursday. This GreenNote Fitness newsletter mindfully gathers and distills useful information that is supportive to our journey. It is my mission to educate, inspire, and propel you into action that moves you towards your goals and life of purpose. Take control of your journey today.


Staring at the clock it’s 2:00 AM and wide awake. But I have to get up in 3 HOURS! There is a big day ahead, lots of meetings and family obligations. Just let me sleep! Maybe you are a long time suffer. In your 20’s and 30’s you remember sleeping like a champ! Now middle-age is greeting you with difficulty with falling or staying asleep. No one wants to say, “I suffer from insomnia”. Even the word insomnia sounds menacing. Sleep is so very important. Two types of insomnia include: acute insomnia where the duration is brief and is usually due to immediate life circumstances; and chronic insomnia where it occurs at least three nights per week and lasts at least three months. Acute insomnia will usually resolve itself after the stressful life event is over and it certainly can be mitigated with stress relief and management techniques. However, chronic insomnia can be a little bit harder to treat and may require deeper investigation. Let’s say you have your nutrition dialed in and you are getting adequate Vitamin D, omega-3’s, fruit and fiber and you aren’t eating a huge meal close to bedtime. And let’s say you aren’t doing a hard workout in the morning, instead saving that for later in the day. Further, you are getting exposure to natural light during the day and are turning off blue-light devices 1-2 hours before bed i.e. television, tablets, phones. If you are doing all of these things and you are still experiencing sleeping issues then you will want to look at the following four tips to combat insomnia and get the sleep you deserve and need. Tip #1.) Address Mineral Imbalances Often mineral imbalances are associated with pounding in the ears or rapid heart rate when trying to fall asleep. To replenish minerals, nourish the adrenals, and restore proper circulation to promote sleep, try 1-2 tsp of mineral-rich sea salt on restless nights. You can mix with a little bit of water. Tip #2.) Manage Stress This tip should be of no surprise. There are multiple ways to lower mental and physical stress. Some options include meditation, yoga, journaling, reading, and massage. Finding the right technique for you is important. Regardless of your sleep quality, everyone on the planet should incorporate a daily practice for lowering stress. Tip #3.) Test and Treat for Parasites Parasites can actually affect the central nervous system, block normal sleep functions, and produce toxins in the body that cause restlessness and shakiness. It’s been shown that many parasites are most active at night, especially around 3:00 to 4:00 AM, so waking around this time can be a sign of parasite infection. Check with your health care provider if you suspect you suffer from this. Tip #4.) Alternative Treatments There are some treatments that fly under the radar in our Western culture. Acupuncture and acupressure are methods that are meridian-based energy therapies that can provide astonishing relief from physical-emotional issues that can be preventing sound sleep. If you are suffering from insomnia, ensure you are nourishing your body with proper foods, exercise, and limiting blue-light exposure in the evening. After those areas are addressed and you still can’t get to sleep or get back to sleep, try the tips listed above and get the sleep you deserve and need. Enjoy your journey, Lisa Schaffer GreenNote Fitness You wouldn’t happen to know just one person that would benefit from this information? Please forward it to them! Did you miss last week’s newsletter on 5 tips for beating jet lag……? P.S. Check out my Facebook page for inspiration. P.P.S. Discover GreenNote Fitness recommendations for books, podcasts, and more on body, mind, and spirit.

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