Sleep Tip Day 21

Let's Talk Sleep Villains and one last sleep hero on our final day focused on sleep and nutrition. What sleep villains disrupt your sleep? Have you found ways to avoid these sleep villains?

Many principles of a balanced and consistent diet go hand-in-hand with general tips for avoiding sleep disruptions related to food and drink:

*Limit caffeine intake, especially in the afternoon or evening when its stimulant effects can keep you up at night.
*Moderate alcohol consumption since it can throw off your sleep cycles even if it makes you sleepy at first. Try to avoid alcohol especially within 4 hours of bedtime.
*Try not to eat too late so that you aren’t still digesting at bedtime and are at less risk of acid reflux. Be especially careful with spicy and fatty foods late in the evening.

Here are some studies on these sleep villians:

Now one last sleep hero for you! We have talked that warm milk can help with sleep, now how about milk with even more sleep supports. if you blend milk with some sleep-enhancing ingredients, it can help induce sleepiness, fight inflammation, and promote a sense of calm and relaxation. Give Dr. Gough's Gold Milk a try! Let us know if you give a try. Do you have a favorite tight time drink?

Ingredients

½ cup cashews
½ cup shredded coconut
3 chopped, pitted dates or 1-2 tbsp maple syrup
1 tbsp turmeric
1½ tsp ground ginger
¼ tsp ground black pepper
1 tsp vanilla
¼ tsp sea salt
water

essential oils: turmeric, vanilla, ginger, and black pepper

Video Tutorial: https://evolvewellnesscollective.heightsplatform.com/courses/power-to-be-challenge-a-thirty-day-vip-experience/lessons/day-7-vip-bonus-copy

My husband wants to get the ingredients to try this. I just don’t have these essential oils

I’m not a fan of milk. I use it in overnight oats or with the protein powder.

My husband wants to get the ingredients to try this. I just don’t have these essential oils

Come visit me; I have all of the essential oils :)

I cannot wait to try this recipe!

Thank you so much!!
What works best for me is not eating after I finish dinner. I learned this from being in t this group.

I do not like milk. I think I will keep some of these tips in mind if sleep becomes more difficult in the future.

I loved watching this video. I try not to eat many dates because I live a ketogenic lifestyle, but I learned from you that the glycemic index is low on dates. I will do more research in to this. I imagine since you used only 2-3 dates in that entire pitcher, that it would not impact me much if at all, drinking just one small glass before bed. 🙏🏻

Can you use Macadamia milk from a carton, instead of making it from raw cashews in the Almond Cow? And it looked like your Turmeric was a powder. What source is that powder?

That drink recipe looks really good. I can't wait to try it!

i am good all week then the weekend hits and well life happens, family get togethers and such. need to be more disciplined on the weekends.

I try to make lunch my big meal and dinner lighter. If I want spicy food It has to be before 2 pm otherwise I will have heartburn I will be trying the above drink, but using regular Vit D milk and the oils. I drink milk a lot at night to help me sleep so will do it with Maple syrup, Turmeric oil, Ginger oil, Black Pepper Oil, Vanilla Oil, a pinch of salt once I get all the oils.

Can you use Macadamia milk from a carton, instead of making it from raw cashews in the Almond Cow? And it looked like your Turmeric was a powder. What source is that powder?

@nancy-gordon you certain could, I haven't tried it with cashew milk but I am sure it would be tasty. For the turmeric you can use any good quality ground turmeric of your choice.

I drink raw cows milk but not warm or a hand full of cashews or macadamia nuts about 30 to 60 min before bed