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Getting a restful sleep

Updated: Oct 3, 2019

A good night's sleep is just as important for your health as regular exercise and a healthy diet; improving memory, promoting weight loss and uplifting your mood. Here are some helpful tips to get more Zzzz's.

Set a bedtime and wake schedule and stick to it - even on the weekends.

Practice a bedtime ritual:

  • Listening to relaxing music

  • Reading a book

  • Take a hot bath

  • Meditation

  • Listening to a Sleep story - I recommend the Calm app

Exercise during the day regularly, but at least 3 hours before bedtime.

Reduce blue light exposure after the sun goes down. So put away your phones, laptops and turn off your tv 2 hours before heading to bed.

Wind down, reduce stress, worries, doubts and anxiety. Manage your worries by writing them down to deal with the next day. Prayer and giving thanks every evening before bed is an excellent way to reduce stress and worry. Stay tuned for future blogs on ways to reduce anxiety and worry.

Practice Tai chi (meditation in motion) as part of your bedtime ritual. This not only reduces stress, but also improves flexibility and balance. I am just now trying this for myself, so I will provide more feedback in the near future on my results. I am beginning with a couple of YouTube videos:

Useful apps I am enjoying:

  • 7 minute chi - for Tai Chi

  • Breethe - for meditation and to reduce anxiety/stress

  • Calm - for mediation and I love their sleep stories

Suggested Supplements


Magnesium Glycinate - Magnesium optimizes vitamin D in the body and is a natural muscle relaxant

Tranq - is great for reducing anxiety and worry

I have personally selected the highest pharmaceutical grade supplements at a reasonable price and grouped them together with suggested dosing to make starting a regimen very easy and cost effective.

Click on the link below to view Montagne Apothecary’s Fullscript dispensary!

For a limited time, I am offering 10% off all supplements!

Be sure and check out the “Practitioner Categories” under the Catalog section, where I have hand selected a group of my favorite supplements designed for a specific need. You can create an account to select and add items to your cart.

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