Holistic Nutrition 4 Health's Dispensary

Immune Health – Cold and Flu Support copy

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Optimal Sleep

Optimal Sleep resource 1

If you struggle with falling asleep, staying asleep, or lack of deep/restorative sleep, I highly recommend trying these supplements. I also recommend avoid eating anything 2-3 hours before bed and to avoid any activity, TV show, or electronic device that is stimulating (ex: balancing your checkbook, action movie/show, social media). 1. Inositol: take on teaspoon mixed in water in the morning. Helps with relaxation and deep sleep 2. Magnesium glycinate: 200-300mg taken one hour before bed. Helps you fall asleep faster, reduce wakening, and increases melatonin naturally (see attached handout for more info on magnesium). 3. Glycine: one scoop (3 grams) an hour before bed. Can be mixed in hot or cold, has a slight sweet taste. I like to put it in my tea. Helps lower body temperature, fall asleep faster, and improves quality of sleep. Not on the list but can also be helpful: L-theanine: 200-400mg taken in the evening. Can help with focus and sleep.