In this video, we will talk about sleep enhancers. We've covered a lot of them already. In the course of this program, however, some of them that we haven't noticed, we will cover in this video. First of all, calcium. Calcium is a good, good remedy for relaxation. So calcium can affect our sleep cycle.

And according to European neurology journal, calcium levels are at their highest during our Yeah, carcinomas are the highest during our REM sleep periods. And so people who don't quite get into REM sleep, they tend to have low calcium levels. Basically, they have calcium deficiency. So if you ever find yourself that you can't get to REM stage, you don't dream and stuff like this. You might be having costume deficiency So calcium is a very important element for us to our brain to tap our brain cells to to use tryptophan to create melatonin, basically, which you already know that melatonin helps us sleep. So basically having enough calcium in the body helps us have more melatonin which in turn helps us sleep better.

So make sure you're you check your calcium levels in the blood and make sure you everyday eat foods that are cost average. Also, another thing is magnesium. Magnesium is so important judging, so it relates to our sleep as well. So, magnesium is some magnesium is a muscle relaxant. And magnesium goes hand in hand with calcium. So studies have shown that higher magnesium levels can Help him to use a deeper sleep and especially when it's taken together with calcium for better absorption.

So research from the biochemistry and neurophysiology units at the University of Geneva, Geneva, US Department of Psychiatry, they showed that higher levels of magnesium actually helped provide better, more consistent sleep since magnesium and calcium taken nutrients. So yeah, so it helps to make sure in addition to taking calcium you take magnesium as well and find foods that help you have that cost and magnesium absorption and intake. For example, if you do have dairy foods have cultured dairy like yogurt, and also put like spinach, pumpkin seeds, even a dark dark chocolate without sugar, but be mindful of chocolate because chocolate cow bean Natural has caffeine so be mindful if you know that it has deep structure. Don't have chocolate in the evening habit with lunch or breakfast after breakfast or as a snack but make sure it's not doesn't have the sugar contents attack that dark rich chocolate.

You might consider a good night's sleep is the banana with some almonds. Or you know, has breast crackers with almond butter or oatmeal. Yeah, anything that's made with oatmeal of oats with honey and dark cherries and how you can have cranberries. Well if you do need to can have turkey so anything like work was like that. And you can have also when you do have milk, some people like the one meal tonight if you can swap cow's milk for You know, for example, coconut milk or almond milk, you can prepare milk at home yourself, it's fairly easy. You can put some turmeric and then the dash of cinnamon also helps them you know, adding more nutrients to your to your drinks, to dyes and Kalamata and passionflower.

For guarantee also really good. If you can find cherry juice cherry juice helps us to get that natural melatonin and calcium and magnesium. So another factor. Another thing that can help us with sleep is essential oils, essential oils, helps help us relax and there was a study done and published in complementary therapies in clinical practice. They've done this particular study on cancer patients, and they gave them this aroma support period of 13 weeks and they asked them to use the state asleep and the founder All the participants they use and 94% reported use their own mistakes was 92% reported that they would they would have improved sleep. So, basically and this people also decided that they want to continue using essential when the question was that goes to sleep are those data bergamot oil, lavender oil, sandalwood, frankincense, Mandarin, obviously, Kamala, in other words different it can take further research on oils but if you find some even basic ones such as such as lavender and chamomile, they help with sleeping also.

Okay passionflower passionflower is a calming and restful remedy for good night's sleep. So passionflower has many many benefits including common and in thinks it affects. So, you know, when we have anxiety, obviously we touched on that previously in previous week is because, you know, our brain cannot, you know, turn off the brand is calling and going about the future and things like that. So when we can't fall asleep, so what personal power control provides the common effect that we need to stop that vicious circle of thought. So, obviously, you can use the thankful, you know, method but also, in addition to that you can help yourself by calming nervous system by drinking passion, clarity, and clinical trials have shown that Ashley flower can reduce anxiety as effectively as the prescribed drug known as the benzodiazepine. oxus Pam basically prescription medication It's obviously it's been shown as effective is that particular specialties or contains this ingredient So you see, taking that passion flower tea will help you sleep will help you relax that nervous system and, and shut off the chatter in your mind.

So passionflower is known as one of the most powerful anti anxiety, natural sleep aids which doesn't have any you know side effects that other prescription medications or give us another very, very helpful thing you can do is to use some John's Sanchez port helps us to sleep just because it helps us with lower state depression. So those people who tend to you know, have some depression and as we mentioned previously, this Sanchez was helps us to alleviate the symptoms of depression and help us to basically calm us down and, and have a good night's sleep. So there are particular two chemicals from the sun and just what they are high performing and at high performance. These are these two chemicals found in contrast what they act as little messengers in the brain that drive mood and work as powerful anti depressants. You see, when people have insomnia, that they they report that they don't have a good night's sleep, but also, this is the whole loop.

People with insomnia have a much higher risk of becoming depressed. Another parameter you can use is malaria. Malaria is a herbal extract. And basically as no one for it's, you know, managing anxiety and insomnia properly. However, you know taking that supplements is can be very strong for some people. So even taking the next step I can feel a bit drowsy.

So what you can do instead of taking polaron supplements to prepare a whole color is very potent in nature. So you can buy a Valerian tea or tea that contains malaria, which is very subtle and you won't even smell it because malaria has that really strong smell. So when you tell when you to have considerable air and as your sleep I consider just having it in Cebu. Very, very subtle, because you see people were taken an area they sometimes he uses for a period of six or so months. Sometimes people might have a lot of headache or having like a hangover like so. Sometimes in some studies, some studies indicate a Valera in pest thinking for a period of time have to choose per sample.

If you use a Valera night before and next day you need to, you know, have a day where you where you need to, you know, have a lot of thinking and come up with lots of decisions. So don't don't take her in that night. There are best we have just a very small entrepreneur, that doesn't affect us. Another good family to consider is GABA. GABA is a time of Fabrice GABA is gamma aminobutyric acid is amino acid. That is that is anti anxiety.

You know probably has antiviral properties. So GABA, GABA, GABA, GA Ba, that's how spelt is the major inhibitor inhibitor neurotransmitter in our central nervous system. So our body uses GABA to dampen nerve activity in our brain, which leads to feeling of calmness and relaxation. So GABA is neurotransmitter, an absence of sleeping on the skin. So you can, you can get GABA as a supplement. And so But you see, when people have anxiety and depression, it's best to use fairly low doses of GABA, because it's been shown that it can trigger more anxiety or depression.

So however, I believe that small dose is good for some time, so don't go and get a huge dog and I think that the higher the dog's value sleep, you can order this without prescription as a very, very low dose. And you can order that this on you know Find online, I find that some of my clients go to AI hub, calm and order them. So GABA is what people had to GABA. They reports honestly faster and have better quality sleep and they tend to sleep longer. Now also reports of like feeling more energized in the morning. You may ask me can I get GABA through the diet?

Foods don't contain GABA, however, foods that contain glutamate or glutamic acid, they help us produce GABA from glutamate, so if you eat foods rich in glutamate that will help you to make GABA levels yourself in the in the body. So those foods that are naturally high in glutamate or glutamic acid. They include protein rich grass fed meats, pasteurized eggs, poultry, grow grass fed cheeses and wild caught fish, along with sea vegetables, grab tomatoes and mushrooms. In addition to that, you can it cannot have take also in just everyday fermented vegetables and kefir. They also because they reached beneficial bacteria, and having this bacteria in your gut, it's been shown that helps us make more GABA in our brain. So, for instance, in a probiotic that is Lactobacillus rhamnosus was found to have effect on GABA levels in central brain region, and it basically lowers our stress levels and lowers our cortisol levels and reduce anxiety and depression related behaviors.

So if you start having fermented foods, also, having fermented foods is great, but also You can have every night before you go to bed, have a probiotic as a supplement and every morning on empty stomach have another probiotic. That should be your daily routine forever, every day take probiotic. Also no deficiency in vitamin B can actually lead to diminished GABA synthesis. So basically your body will not use GABA will not produce component use it. So be sure to get foods that have B vitamins in it. For example, wild salmon, or organic grass fed beef and pasteurized chicken and chickpeas.

Obviously if you're a meat eater, you can have that you know grass fed beef and wild salmon but if you are vegan, vegetarian, you can find basics and different in other foods. Also, you know, drinking green See is the is the is a great way to get you know, a better night's sleep not just before bed because Be mindful because it has caffeine but during green drinking green tea sometimes during the day because they say contains l theanine which is amino acid that crosses your blood brain barrier and have psychoactive properties you know seeing and increases levels of GABA and also serotonin, dopamine and an alpha brainwave activity and it will may reduce mental and physical stress and produce a feeling of relaxation. Also all along it is also been known to increase production of GABA in our in our diet. And you see, or if you include all these things in your diet, you will the body your body will start to recover its natural rhythm and its natural function And will recover your sleep so long with this the important importance of having exercise sex regular exercise Q and Sonia just do an exercise can actually extend some and you see regular exercise can help with production of Kava in your in your brain.

So another thing you can do to help us sleep is take a hot hot shower. What it does, when we have a hot shower hot bath, it increases our body temperature rapidly when we get out of box abruptly drops our body temperature which signals surprised that your body is ready for sleep. Make sure every day you get some grounding. So grounding is basically we can do one way is so put your bare feet on the bed. You know, bear grass, or, you know, just earthing earthen ground is pretty much similar thing or you can walk bare feet on the beach, you can, you know, swim in the ocean, you can you know how to tree you can do a few things that you can do grounding, but it's very important every night before you go to bed or sometime in the evening, you need to do some grounding some earthing, if you just go outside and just sit on the grass of bare, bare feet, touching the grass, or stand in the grass or walk, that will help you to, to get those negative ions from the earth, to to ionize your body and you can, you know, get rid of the positive ions that we collect during the day and will help you sleep.

Very great exercise for sleeping is to yoga, yoga. Relax your entire body. And you know, yoga is the practice focusing on deep breathing and calming your mind and you know release physical tension. So when you have commercial deep breathing and movement, it activates our parasympathetic nervous system, which helps us counteract the stress and put us into state of relaxation. And yoga helps us with healing helps of many, many functions in the body, including including getting a great night's sleep. So, yoga practices of our story to our body, and he helps us to feel inside and out, heal body, mind and in and even ourselves.

It encourages relaxation around the eyes and additional soothing to the nervous system. So it relaxes basically our entire top body. When it comes to sleeping, make sure your bedroom is sleep friendly when it comes to bedroom collars. A research survey conducted by travelers has shown us that people who slept in the Blue Room had the best night's sleep and slept for longer. Also, colors such as green, pale yellow and silver. also helps people sleep so be mindful of your bedroom colors needs to be rather cold.

You know those that are not warm colors basically. And you're quite pale. Nothing too bright. No, you know bright reds, oranges and yellows. And it's all caused me to be pale gold, silver, blue, you know pale green, very pale, yellow, nothing too bright. No red colors in the bedroom because red.

Come on. aggravated nervous system. Also, yesterday the lights in the bedroom need to be cold. They you know the interior but but the lighting there, you know needs to be warm basically no fluorescent lights and no bright lights basically deemed gold, warm lights and adventure. Be sure to have your bedroom uncluttered and make sure you you basically open a windows and doors in your bedroom every single day. Don't have stale air in the bedroom and expect to sleep well.

No matter what the weather is cold too cold. You need to air that picture. You need to let the fresh air into the truck and get the toxins out. If you measure smells, it's got toxins to get them out for you to use. Just stop and make sure they're not just circling the dust around the kitchen just have the window for a while but even open a window just before you go to sleep for an hour, half an hour. If that's enough if you feel that you better put up fresh air and that will help you sleep.

Make sure your bedroom is not covered in dust, dust or better vacuum your floors. I find that a lot of people are allergic to dust mites that that can affect the sleep and make sure your carpets a dust free. If you have a carpet in the bedroom, it makes sure you don't have dust and make sure your bedroom doesn't have you know clothes lie around and you dump your washing there and things like that. Make sure it's clutter free. It's dust free and you know it's clean doesn't hurt. You know old food or drinks or, you know rubbish being full of rubbish, or you know, dirty basket of clothes and things like that.

Remove everything prevention. betterment needs to be very minimal items in there. Don't have old books in there don't have things in there in my bedroom. I don't even have my clothes. I don't have a closet in my bedroom. Everything's outside the bedroom.

Very, very minimal items. Make sure when you live in bed, you feeling comfortable enough to call them not too hot. Sometimes people say that. wearing pajamas help them sleep. So make sure you find pajamas comfortable. It's made of cotton on bamboo.

So make sure they are comfortable. They're not too tight. They're not too heavy and they're very low. And dipping it's wet winter pajamas, you can have long sleeves and long pants, summer pajamas, short, short pants short sleeve, makes sure the material that it's made with is as natural material without any synthetic thought, because you don't want to be sleeping uncomfortable putana my helplessly stomach tight around the waist is not tight around the legs or nice. It's uncomfortable because that will will inhibit your sleeping. Deep breathing has shown to help us sleep sleep.

So you've learned how to do the ground operating, which is a deep breathing exercise so you can start not again I think you have to do the ground breathing every single nightline bed and you've got the sleep methods already got a lot of things they cannot escape method so keep adding them to your Christmas routine and sleep Every night