the main purpose of this video is to help you get to sleep fast and sleep deeply through the night and be refreshed in the morning and if you're having any type of ailment sickness inflammation sleep is so important no matter how well you eat if you're not sleeping your body is not going to repair the way it should so let's get started and one of my favorites is Valyrian root tea because it's been used for centuries as a natural sleep a due to its stive effects it helps relax the nervous system as well as slowing
down the neurotransmitters in the brain to help you rest real fast and taking a magnesium supplement or even foods like almonds spinach and bananas which are high in magnesium will actually help you relax those muscles and promote sleep as well and if you had a stressful day and you want to unwind your muscles are tense you got a lot of tension drink some chamomile tea it has calming properties will help relax your mind and body to help you get to sleep very fast and nobody would think that by eating oatmeal before bed can help you
get to sleep but it will because it contains high levels of melatonin and serotonin which plays a significant role to calm those neurotransmitters in your brain and even consuming a spoonful of honey before bed can actually help increase insulin levels and it will help promote the release of those sleep inducing serotonin hormones to get you to relax and fall asleep and drinking some golden milk that's made with turmeric and warm milk the golden milk helps reduce inflammation and helps promote better sleep as the milk has tryp thehan which gets converted to serotonin and then into
melatonin which works with the sleep wake cycle helping you sleep fast and deeply and you might want to try a small amount of almond butter because this can provide a combination of healthy fats and magnesium that will also help in Du sleep and if you're in a mood for something tasty yes a smoothie you can blend together the ingredients of a little banana almond milk and spinach as well as a little bit of nut butter that is a sleep promoting smoothie and if you love taking hot baths take one about 60 to 90 minutes before
you go to bed this will help you fall asleep more quickly the hot water actually helps change your body's core temperature so that you can go to bed with a lower temperature that drop in temperature helps signal the body that it's time to go to bed and you'll sleep much better and there's another great thing you can do it's called progressive muscle relaxation when you lay in bed you'll contract muscles starting within your head your face then work your way down into your neck and then your arms shoulders chest into your pelvic stomach in your
legs and feet you'll kind of work your way down and hold those muscles tight as you you work each area and as you hold it you relax it after about five or six seconds and when you relax it this automate your nervous system to calm it down to relax that tension to help you get to sleep as well and another great technique that works so wonderful is closing your right nostril laying on your left side and fall into as sleep real fast you see when you lay in bed and obviously you want to be relaxed
with the lights off and the right temperature but you lay in bed and you're on your left side and you're closing your right nostril you're going to start breathing just a couple minutes out of your left nostril and that's automatically going to shift your gears your autonomic nervous system into your parasympathetic mode and the parasympathetic mode is going to slow slow your heart rate it's going to slow your breathing down and as you slow your breathing down your blood pressure starts to drop real fast and when it drops you're going to start to feel real
sleepy so you're going to hold that right nostril and keep breathing through your left nostril taking nice long regular breaths and you're going to be shocked High your nervous system response I've been using this for quite some time it's a great Tech technique I think that you're going to love it so I really hope that you enjoyed all these different remedies different ways to help you get to sleep remember sleep is so so important when it comes to Healing our cells allowing our brain to work correctly and our organs tissues and glands to heal every
single moment of Our Lives I really hope that you share this video with those who can benefit your friends and family please leave your comments below and most important make it a great day I'm Dr Alan mandelle
