How precious is your sleep! There is where you Heal, Regenerate and Repair. Have you lost your sleep rhythm? Ask yourself these questions:

  1. Are you a morning person or a night person? Your sleep will be better if you practice the principles below. It will help you switch your sleep-wake rhythm.

  2. Do you have more energy at night or in the morning? Answer should be the same as question 1.

  3. Did you do a saliva cortisol test? If yes, did it show more cortisol at night or in the morning? If you have high cortisol at night, practice the principles in the article below.

  4. Have you ever worked a graveyard any time in your life? Answer should be the same as question 3.

  5. When does your internal clock think you should be going to sleep? Answer should be the same as question 3.

    The Importance of Healthy Daily Routines!

    In the morning:

    • Open Your Windows and Let the Sun Enter your room

    • High Intensity Interval Training (HIIT). Don’t let the name intimidate you. I like simple! The following is simple! Of course, you can go more intense if you want! Do this soon after you wake up (up to 20 min total work out). Love this! Do this 3x PER DAY, 15 Repititions each time.

    During the day:

    • Wear Blue-light blocking glasses (bbg’s) inside where I can't get natural light (using orange glasses).

    • Use F.lux during the day and Android's built-in blue-reducing filter.

    • Exercise as above doing HIIT. It is better to do it out in sun if you can but it is not imperative.

    • Get Some Sun

      • Huge, Huge, Huge. Get your Vitamin D! It helps prevent EVERY disease!

      • At high-noon, go out into the sun and get the Dminder App (download on the Google Play Store or App Store). The app will help you regarding when and how much time you need in the sun (based on how dark your skin is).

      • Go out as naked (socially acceptable) as possible, and without makeup.

      Before bed:

      • (Supplementation) Designs for Health products like Trimag night and PharmaGaba can help with the following: For those with tendency to have difficulty relaxing or have a racing mind. Call our office for details.

      • (Supplementation) Formula 303: For those with Body tension, Muscle pain, Knots in muscle.

      • (Supplementation) Magnesium. This is For Everybody! Our society has a Crazy Epidemic Amount of Magesium Deficiency. There are many types of Magnesium out there. Don’t waste your money on the wrong type! We have several types of Highly absorbable Magnesium. I recommend the ReMag Liquid Magnesium during the day. Follow instructions on the bottle. I found this to be the best absorbable Magnesium.

      • Wear Blue-light blocking glasses (Ex. DEWALT Laser Level Enhancement Glasses, Red) after sunset. Put up Red Light Bulbs only to light up the home. Available at Home Depot.

      • Use F.lux at night and use Twilight (download on the Google Play Store) on your phone along with Android's built-in blue light reducing filter. To reduce blue light on Apple devices: go to Settings > Display & Brightness > toggle the Night Shift setting to Manually ON.

      • Limiting your exposure to light after sunset.

      • Take a Hot shower (You can wear your BBGs in the shower as well).

      • Watch the sunset.

      • Avoid electronic screens.