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Improve Your SLEEP in 7 Days

Want to fix your health's root causes? Join my community 👉https://www.skool.com/holistic-health... Dr. Sung's Supplement Store👉https://us.fullscript.com/welcome/drj... Here is sample from your Holistic Health Champions educational modules. This is from our sleep module. Improve Your SLEEP in 7 Days Day 1 **Wake up and sleep at a designated time every day Establish a consistent sleep-wake cycle by waking up and going to bed at the same time every day, even on weekends. This helps regulate your body's internal clock. **Avoid all caffeinated drinks and alcohol Caffeine and alcohol can disrupt your sleep, so it's important to avoid them, especially in the hours leading up to bedtime. **Start preparing to eat healthier and plan out your week Focus on incorporating more nutrient-rich foods into your diet and planning your meals in advance to support better sleep and overall health. **Turn off all electronics, including TV, cell phone, tablets, Wifi, 1 hour before bed The blue light emitted by electronic devices can interfere with your body's natural sleep-wake cycle, so it's important to avoid them in the hours leading up to bedtime. **Read a book in low light until you feel drowsy then turn off the lights Reading a physical book in low light can help you relax and prepare your mind for sleep, allowing you to drift off more easily. Day 2 **Same as Day 1 **Start an exercise program Engage in a physical activity like walking, weight training, cardio, HIIT, or a sport like pickleball for at least 30 minutes per day, at least 4 days a week. Exercise during the morning or early afternoon hours to help maintain a healthy sleep-wake cycle. **Lower room temperature to approximately 70 degrees Keep the room temperature cool, around 70 degrees Fahrenheit, to promote better sleep. **Starting thinking about getting the room as dark as possible Day 3 **Same as Days 1 and 2 **Added breathing, meditation, progressive muscle relaxation Incorporate breathing exercises, meditation, and progressive muscle relaxation to further enhance your sleep quality and promote overall well-being. **Implement a diet Choose and start implementing a specific diet plan that may help improve your sleep, such as a AIP diet, Mediterranean diet, or Ketogenic Diet Day 4 **Same as Days 1, 2 and 3 **Journaling before bed Spend a few minutes before going to bed writing down your tasks and plans for the following day. This can help clear your mind and reduce anxiety about forgetting important items. **Write your thoughts, feelings and gratitude Take some time to reflect on your day, express your emotions, and note things you're grateful for. This can promote a sense of well-being and help you wind down before sleep. Reduce light exposure in the room to create an environment conducive to sleep. Day 5 **Same as Days 1, 2, 3, and 4 **Add a food that promotes sleep Tart cherry juice, herbal tea, bananas, and kiwi are all foods that can help promote better sleep due to their natural content of melatonin, tryptophan, and other sleep-enhancing compounds. **For hypoglycemic patients Provide a protein and fat combination, such as a third of an avocado wrapped in organic turkey slice, to help stabilize blood sugar levels and prevent overnight hypoglycemia, which can disrupt sleep. Day 6 **Same as days 1-5 **Consider Mag L-Threonate or Mag Glycinate Magnesium supplements, specifically Mag L-threonate or mag glycinate, can be taken about 1 hour before bedtime to support better sleep quality. Taking the magnesium supplement about an hour before bedtime allows the body to absorb and utilize the magnesium more effectively to promote relaxation and sleep. Magnesium plays a crucial role in regulating the body's sleep-wake cycle, muscle relaxation, and reducing stress levels, all of which contribute to improved sleep quality. Day 7 **Same as days 1-6 Consider as weighted blanket, mouth taping and white noise machine. Day 14 Consider other natural supplements which can enhance sleep.