Améliorez votre routine du coucher : Bienvenue à Enhanced Collagen™ Sleep

Il est deux heures du matin et votre esprit tourne à la vitesse de l'éclair - les idées surgissent, votre prochain repas et votre prochain voyage sont en cours de préparation ; et vous vous dites en regardant votre plafond sombre et obscur... quand cela va-t-il se terminer ? Est-ce que je vais m'endormir un jour ? Vous y êtes déjà allé ? Pareil. Ce sont de loin les nuits les plus frustrantes et les plus stressantes que j'ai jamais passées - quand mon corps est super endormi mais que mon esprit se sent comme un coureur de route. Après plusieurs semaines, je me suis finalement rendu compte que je devrais probablement envisager de créer une routine nocturne paisible quelques heures avant de dormir, afin d'aider mon esprit à se calmer et à ne pas être brisé par sa connexion avec mon corps. Maintenant, après avoir enfin essayé deux ou trois choses, voici ma routine nocturne pour me préparer à un sommeil paisible : Mode nuit au téléphone L'une des choses que j'ai découvertes, c'est le mode nuit de mon téléphone. 22h30, c'est le moment où il se met en marche pour moi. Bien que je ne m'y tienne pas toujours, je le fais autant que possible pour m'aider à suivre le temps. Bien que je ne pense pas que je m'y fierais à 100 %, voici comment il m'aide au-delà de son objectif premier. Il me rappelle surtout de commencer à effectuer des tâches plus légères, ou à lire un peu. Peut-être un peu de navigation aussi, si je veux. Par exemple, si je dois me laver les cheveux, je m'assure de prévoir du temps pour cela. Préparer une boisson relaxante Vous m'avez probablement vu essayer beaucoup de boissons aux champignons, de thés et d'élixirs le soir pour me calmer, soutenir mon système immunitaire, etc. Honnêtement, j'adore changer de produit et essayer différentes choses pour voir comment elles agissent sur mon corps et m'aident... ou non. Mais même si j'en change, je me suis toujours tenue à la poudre de magnésium, et plus particulièrement au citrate de magnésium. L'une des choses qui est apparue au cours de mes recherches pour un meilleur sommeil est la poudre de citrate de magnésium. Après avoir lu ses bienfaits, j'ai décidé de l'essayer - parce que pourquoi ne pas faire de la nourriture et des compléments un go-to, plutôt que des pilules folles et des choses dont vous n'avez pas vraiment besoin dans votre corps ? Depuis lors, j'ai découvert une différence étonnante ! J'ai eu un sommeil de meilleure qualité et plus profond, ainsi qu'une meilleure récupération musculaire après avoir pris de la poudre de magnésium. Je sais que cela aide aussi au métabolisme et à une meilleure digestion ! Alors soit je l'ai tel quel, parce que ce goût de pastèque et de citron vert est tellement... délicieux ! Mais parfois, j'y ajoute des herbes ou des fleurs comme le basilic sacré, la lavande ou le romarin, qui aident aussi à favoriser le sommeil ! C'est un complément de base pour moi ; je m'assure même qu'ils voyagent avec moi. Les douches chaudes Aah, des douches chaudes. Elles sont incroyablement relaxantes. Imaginez : vous vous détendez et vous buvez un peu de magnésium dans votre boisson de nuit. Environ 15 à 20 minutes plus tard, vous prenez une douche et vous laissez l'eau chaude monter en température et détendre votre corps encore plus. Pour moi, c'est le paradis à l'état pur. Le magnésium est excellent pour détendre vos muscles et les aider à bien fonctionner, surtout après une séance d'entraînement. Et à ce stade, quand il s'agit de prendre une douche (ou un bain), il constitue la combinaison parfaite. Un conseil de pro : adoptez cette routine d'exfoliation sous la douche. Après la douche, appliquez une lotion corporelle en massant sur votre corps. Vous accumulez détente après détente. C'est la meilleure chose à faire avant de se coucher. Essayez-le ! Musique de méditation/sons de la nature Une musique différente affecte tout le monde différemment. Souvent, la nuit, je me balance et me détends en écoutant des artistes comme Sabrina Claudio, Siir, Alina Baraz, Tasha Angela, The Internet, etc. Cela me fait vibrer de façon sensuelle, d'amour et de soin de soi. Mais quand je me couche, c'est le moment d'écouter les sons de la pluie ou de la musique de méditation pour aller au plus profond de la terre de détente et de rêve. J'avais l'habitude d'écouter une application pleine de sons de la nature qui était personnalisable jusqu'à la force avec laquelle vous vouliez que la pluie tombe (cette application n'est plus disponible). Aujourd'hui, j'arrive généralement à en trouver de bons pour la pluie ou la musique de méditation sur i-tunes ou youtube à la place ! C'est donc tout pour ma routine nocturne en un mot ! Ces quelques trucs sont essentiels pour me détendre et bien dormir. Et enfin, pour la boisson au magnésium, voici comment vous pouvez la préparer. 1,5 c. à café Poudre de citrate de magnésium apaisante 75 ml d'eau chaude Ajoutez de l'eau, glacée ou chaude, à vous de choisir Des herbes comme le basilic, le romarin ou des fleurs comme la lavande ou la passiflore Mélanger la poudre de magnésium à de l'eau chaude jusqu'à ce qu'elle soit complètement incorporée. Ajouter le reste de l'eau et les herbes/fleurs. Mélangez bien et profitez d'une soirée relaxante.

When it comes to sleep, it is not only important that you are getting enough, but it is also important that are you getting good quality sleep. Sleep is important for physiological reactions all throughout the body, such as hormone regulation, mediating mood, and healing and supporting our immune system. Basically, if your sleep is off, everything will be out of balance. In North America, it is more common than ever for individuals to be sleep deprived. This may be due to many different factors. It really comes down to the health, environments and lifestyles of the individual experiencing sleep issues. There are some common practices that can help improve the quality of a person’s sleep. Below are what I find to be most important when working towards a healthy sleep regime.   1. Blue Light Blocking In today’s society, we are surrounded by blue light; both natural sources such as the sun, as well as unnatural sources like LED lights. Backlit devices (blue light) is artificial light that surrounds us in our homes and is on all screens including smartphones, TV’s, tablets and computer monitors. Staring at these screens into the evening hours can be disruptive to our hormones that play a role in helping us fall asleep. Melatonin is an important hormone involved in helping us to fall asleep and stay asleep. Melatonin is produced in a small part of the brain called the pineal gland. The production of this hormone is stimulated by our natural circadian rhythm regulated by the setting of the sun.  When it gets dim out, melatonin is produced making us feel sleepy. If instead we are staring at and surrounded by bright lights come sunset, our melatonin production is inhibited, and we struggle with falling asleep.   Consider the below modifications to help keep your melatonin regulation optimal: No screen time two hours before bed. Depending on current habits, this may be something you take small steps to work towards. Start small such as 30 minutes and work your way up to two hours. Unless you have the latest iPhone that automatically is programmed with a blue light filter, you can download an app called f.lux for all of your screen devices. This blue light concept is not new, and there are programs and apps available to filter the blue light from your screens. Consider putting a few red lightbulbs in lamps around your home. When the sun begins to set, turn off the main lights and switch on the red lamps instead. Putting salt lamps near the bed or in the bathroom for those middle of the night trips is a calming way to see your surroundings without stimulating yourself too much in the night with blue light. Another option to block blue light is to buy blue light blocking glasses. You can purchase those on Amazon or at your local department store. You can purchase some orange safety glasses and wear them in the evening hours. The shade of the glasses will block blue light. You may look funny, but trust me, your sleep health is worth it! 2. Make your room sleep-friendly Blackout your room. This means putting up blackout blinds and place a towel in front of the door where light might shine in. There is a ton of research on the adverse effects of even a small amount of light exposure while you are asleep. Light exposure in the middle of the night may make for a groggy morning. Do your best to make your sleeping accommodations as dark as possible. Keep your room simple. You should use your room for sleeping and cuddling only! Try and avoid studying or doing work-related tasks in your bedroom. Keep your bedroom free of clutter. Leave the technology out of the bedroom. 3. Create healthy habits that will enhance your sleep quality Practice going to bed and waking up at the same time every morning. When you are trying this keep in mind that if you are not falling asleep after 30 minutes, it is best to get out of bed and go back when you are ready to sleep. However, if you get up and out of bed, remember your blue blight blockers! When you wake up in the morning, expose yourself to natural light. Head outside for an early morning walk. Exposing yourself to early morning light for as little as 20 minutes will help regulate your natural circadian rhythm. Eat your last meal at least 3 hours before bedtime. This is important because digesting food takes a lot of energy. If you eat close to bedtime, your body’s energy will go towards digesting and absorbing food instead of other actions such as efficiently producing hormones that help you with sleep. Meditate before bed. Try and slow down your mind in the evening. If meditation is not your jam, try reading a book or magazine. Sleep is important! When we are not sleeping properly we will notice it! Weight gain, negative mood changes, and weakened immunity are just some examples of the many problems we encounter with poor sleep quality. The above lists are suggestions that may help to improve your sleep, starting with incorporating one or two small things into your daily routine is a step in the right direction for improved sleep quality. Depending on each individual, there are many ways to help improve sleep quality including supplementing with vitamins, minerals and herbs. If you struggle with sleep it is best to talk to your Naturopathic Doctor to find a health regime that best suits your unique needs. Sleep well, be happy, be healthy! Amy is a certified nutritionist with over 7 years of experience working in the health and fitness industry. She is currently in her third year as a Naturopathic Medical Student and has a special interest in gut and brain health. Find her on Instagram: @amy_kwilson

Let’s get real: the way your morning goes will determine the rest of your day. Those 1-2 hours after you wake up are crucial to having a fantastic day… or not. And the key to get the most out of your day is by focusing on keeping your mind, body and soul in check. Because here’s the thing… when this trifecta works in harmony, then you FEEL GOOD all day! That’s exactly why, today I’m sharing with you my top 3 morning rituals that not only help me keep this balance every single day, but that will also add a pinch of health and positive vibes to the rest of your day. (Psst... it take less than 20 minutes!) MORNING ELIXIR FOR YOUR BODY One simple thing you can do for a daily health boost is having ½ cup warm water ? + the fresh juice of one lemon ? + ¼ tsp Serenity (for a lovely lavender and mint touch). This mix of ingredients, aside from tasting amazing (if morning had a flavour, this would be it!), works in synergy offering a wide range of health benefits such as: Promoting a healthy digestion while boosting your metabolic rate (that's how fast your body burns calories) Enhancing detoxification of the liver Supporting your immune system Promoting healthier bones thanks to the vitamin D3 in Serenity And the cherry on the cake: it alkalizes your body, thanks to the combination of the vitamin C found in the lemon and the magnesium bisglycinate found in Serenity. The more alkaline your body is, the less prone it is to disease. Cool, huh? This morning elixir is literally like a powerhouse of health in one little shot…and you can have it every day on an empty stomach. Just make sure to use a stainless steel straw to protect your teeth's enamel! 5 MINUTES OF GRATITUDE FOR YOUR SOUL Starting your day appreciating all the good in your life can have a tremendous effect on the outcome of your day and, literally, your life. In fact, it has been proven that by writing 3 things you are grateful for 21 days straight, you can increase your optimism, willpower and calm, which eventually leads to a happier and healthier life. Right now, life has slowed down a bit, so why not start a daily 5 minute gratitude journal with the 3 (or more) things you are most grateful for? SUPERCHARGE YOUR COFFEE FOR YOUR MIND Coffee is an elixir by itself. I mean, having a cup of freshly brewed coffee in the morning has a certain magic that’s kind of indescribable, right? But what if I tell you that you can add even more magic to your morning brew, based on what your body and mind need? Check this out: ✨THE GLOW-GETTER If you’re looking to give your immune system some support, while also achieving healthier, glowing skin… then supercharge your coffee with 1 tsp of GLOW tremella mushroom powder. Aside from being an adaptogen (meaning it's great for supporting your body through periods of stress), tremella has a water-retaining effect that makes your skin look more hydrated, plumped and healthy! BONUS: add 1 tsp of raw cocoa powder and ¼ cup oat milk when you feel like having a treat, it’s like heaven in a cup. 📈THE PRODUCTIVITY BOOSTER Maybe you have a big project due that needs your full concentration, and working from home has your mind all over the place. Well, I have great news: MEMORY lion's mane powder is about to become your BFF. The brain boosting effect of this particular type of mushroom is enhanced when combined with caffeine! So supercharge your coffee with 1 tsp of MEMORY and get ready to be super productive! ☯️THE YIN TO YOUR YANG Some days, you just need to sit back and take time to re-balance your mind and body. What a better way to do so than by adding the King of mushrooms, aka Reishi, to your morning coffee? Reishi has earned its title because it helps to re-balance many body systems. In addition, Reishi strengthens your immune system and helps you sleep better, while reducing stress levels. So go ahead, add 1 tsp of BALANCE to your morning cup of joe and get ready to feel the zen vibes all day long.   Remember that by having a solid routine, healthy habits come as a second nature because your brain works on autopilot. So why don’t take this resting time to focus on the health of your mind, body and soul?