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WHY I STOPPED WEARING BRAS
I was provided a Helix mattress in exchange for writing this post. All thoughts and opinions are my own. My old mattress was on its last legs and I was frequently waking up in the night to adjust my sleeping position. I was also often waking up in the morning with a sore back, shoulders or hips. Here are a few reasons why I love Helix: I love climbing into bed more than ever. It gets delivered in a box. It takes just a few minutes to set up. Their beds are customizable based on your sleep preferences. You can even personalize the bed to have two different sides if you and your partner have different preferences. My husband and I are about the same so we got the Blended Mattress but they also have a Dual Comfort Mattress, which is pretty cool! The bed came really quickly after I placed the order. We were sleeping on our new mattress in no time. They have a night guarantee with zero hassle returns. They offer free U. Honestly, I loved the process of receiving and setting up our Helix mattress. It was so easy. Gone are the days of massive, hard to handle mattresses. Click here to purchase. I really love this topic so this is my second post on creating a great nights sleep. I would recommend reading the first post, Sleep Well: Tips for Better Sleep, in particular, my tips for creating a healthy evening sleep routine. A good evening sleep routine is key to setting yourself up for quality sleep. When it comes to sleep, quality is just as important as quantity. The quality of sleep is everything. Thriving is feeling your best in every area of your life, and having the energy needed to go after the best version yourself everyday. Memory processing happens during deep sleep. During deep sleep, short-term memories are moved to long-term storage. We tend to make poor choices, setting ourselves up for failure. The fastest way better performance to is to optimize your sleep to get better rest. Human growth hormone is secreted while we sleep and it plays a big roll in healing, recovery and muscle growth. Sleep is the magic key to getting the results you want from your workout and nutrition plan. Exercise helps up sleep. We already talked about how willpower and resolve is compromised, making you more likely to reach for unhealthy foods. Additionally, we have a harder time dealing with insulin and this affects our blood sugar levels, leaving us even more wiped out than before. Hunger hormones like ghrelin are boosted and leptin, a hormone that signals fullness, is suppressed. We have a hard time handling criticism and find it difficult to find the positive in any given situation or experience joy at all. All of these factors make it difficult to cultivate healthy relationships. Sleep deprivation also hinders our ability to experience positive emotions, even after achievements and other sucesses. The Lizard Brain There are 3 parts of the brain. The amgydala, often called the lizard brain, reptilian brain or primitive brain, the limbic, or emotional brain and the prefrontal cortex, or the part that makes us human. The prefrontal cortex is where we make decision and can think externally to control thoughts and emotions. Because of this, selfishness increases with sleep deprivation. We may start arguing with our partners over the simplest things. What to Wear to to Bed Thermoregulation is also important for our quality of sleep. The best bet for what to wear to sleep? Another bonus of sleeping naked? Skin-to-skin contact releases oxytocin, a potent anti-stress hormone. Well, we now know that high-levels of melatonin and serotonin are found in the gut. This is why eating well is not only important for sleep but also for our mental health. In addition to serotonin, the gut has been found to contain times the melatonin than the pineal glad in the brain and furthermore, the inter-endocrine cells can actually produce melatonin themselves. What happens in the gut profoundly influences our brain and overall health. Taking care of the gut microbiome should be a health priority. If you experience symptoms such as bloating, gas, stomach pain, are overweigh or have a puffy stomach, then you may have some work to do to heal your gut. Here are a few steps you can take to promote the diversity of healthy flora in the gut. First of all, you want to avoid things that are actually killing good gut bacteria, this includes things like: Chlorine is an antibiotic, kills the bad guys and the good guys along with them, slowly wiping out your micro biome and reducing flora diversity. Agricultural chemicals, pesticides etc. Invest in organic foods, follow the dirty dozen and clean 15 lists. Secondly, you want to encourage good gut bacteria to flourish. You can do this by: Try sauerkraut, kimchi, kombucha, kefir, homemade coconut yogurt, aim for 5 servings a week. Feed them real food. Nourish gut bacteria by eating a range of whole foods the body recognizes. Digestion works in accordance with our circadian rhythm, helping to regulate appetite and metabolism. For example, our digestion slows at night so we can sleep without nightly bathroom trips. This is why sticking to a sleep schedule and eating well throughout the day is so important when it comes to optimizing sleep. Good Sleep Nutrients There are a a number of important nutrients we need to optimize sleep. It may be helpful to add a few supplements to fill in the gaps but food first is always the best choice when it comes to getting these important sleep nutrients into your diet. Get it from food first. Try camu camu berry, alma berry, bell peppers, green leafy veggies, kiwi, strawberries, citrus fruits, papaya. Bioavailable calcium can be found in kale, mustard greens, sea veggies, sesame seeds. Eat bananas moderate due to high-sugar content , green leafy vegetables, potatoes, dulse, avocado, criminal mushrooms. Selenium deficiencies may play a role in sleep abnormalities. Plant-based sources included brazil nuts, sunflower seeds and cremini mushrooms. Plant-based sources included sweet potatoes, chia seeds, hemp seeds, bananas, pumpkin seeds and almonds. Plant-based sources include chia seeds, pumpkin seeds, hemp seeds, walnuts and flax seeds. Important in modulating the stress response and helping to relax the nervous system. Plant-based sources include bananas, cashews, peanut butter, almonds, avocados, tomatoes, spinach, sweet potatoes and sea veggies such as kelp and dulse. First of all, a sleep sanctuary is just what it sounds like: It should be a space where you can wind down, spend quality time with your partner, and of course, rest and rejuvenate with good quality sleep. We are creatures of habit and our environment plays a role in determining those habits. You want to your bedroom to be an environment that promotes good sleep habits. Here are a few ways you can create a sleep sanctuary: Phones out, TV out, laptop out, digital alarm clock out, get those EMF-emitting devices out of the bedroom. To take this to the next step, turn off your WiFit at night too. First of all, melatonin can be suppressed by too much electronic use and bright lights before bed. I would recommend setting a standard of no electronic use after 8 or 9 pm, depending on when you go to bed. I go to bed around 9 pm, so electronics get powered down at 8 pm. Allowing electronics in the bedroom can also tempt us to bring work to bed with us. This can effect our sleep and our relationships. Keep your work out of the bedroom and focus creating your perfect sleep sanctuary away from the stress of everyday life. Light of all types can confuse the body into producing daytime hormones when we should be producing melatonin. The blacker you can keep your bedroom, the better. Think cool, calming colours and simple, welcoming decor that makes you feel relaxed and at home. I recommend keeping a snake plants and English Ivy in the bedroom for their excellent air-filtering properties. Keep it clean with good airflow. Keeping the windows open and a fan going can help circulate air. Helix uses high-grade materials that do not contain harmful chemicals, heavy metals, or high impact of air quality.
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