Tag: Sleeping Guide

How Changing What You Eat Can Help You Sleep Better

Published on by LeeLeave a comment

Sleep is super important in maintaining the functions of our mind and body. Sleep affects all aspects of health, so it should not surprise us that diet is directly related to our rest. Because some ingredients contain compounds that help you fall asleep, we recommend these foods in your day-to-day.

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These 6 foods that will help you sleep better

https://www.instagram.com/p/CswSR8tNK3m/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA==

Tea with honey

No surprise here, but herbal tea has many properties that promote sleep. Like Ginger tea, Chamomile tea is great for calming the nerves and also helps with stomach pain.

Honey increases insulin in the body, which helps the brain produce melatonin. A few teaspoons of Honey in your tea are a delicious touch to improve your beauty sleep.

Kiwi

Kiwi is rich in antioxidants, anti-inflammatories, and serotonin-producing compounds, it is one of the best fruits for sleep. Try to eat a kiwi an hour before bedtime, and we are sure it will help you sleep. Here we leave you a super simple recipe that will surely be your favorite snack of the afternoon.

@healthytoyou

Kiwi 🥝 con chocolate 🍫 Es muy importante que derritas el chocolate por intervalos de 30 segundos en el microondas o a baño María para que no se te queme ! Metelo al congelador tus kiwis con chocolate mínimo 1 hora y de verdad no vas a querer dejar de hacerlos #fyp #parati #viral #foryou #snacksaludable #snacks #nutricion #snackideas #fy #recetasfaciles #recetasquefuncionan #snackexpress

♬ sonido original – Healthy to you

Cherries

Cherries are a natural source of melatonin, and when consumed regularly, it can help regulate the sleep cycle. Here we leave you a late-night snack that is super easy and fast and will take away the sugar cravings and help you sleep much better.

@fromoliviaskitchen

Chocolate Covered Cherries! 🍒 Make fresh summer cherries even better by coating them in chocolate! This simple 3-ingredient recipe doesn’t require any baking and can be made in just 15 minutes. You won’t be able to stop eating them! They are gluten-free, dairy-free, and vegan. SAVE this post and find the recipe in my bio ❤️ https://oliviaskitchen.com/chocolate-covered-cherries/ . . . #cherryseason #cherrytree #cherry🍒 #chocolatecoveredcherries #chocolatefruit #chocolatelover #chocolatedessert

♬ Cherry – Harry Styles

Oat

It may be one of your breakfast faves, but you may want to try eating a bowl of oatmeal after dark to help you sleep through the night. There are many ways in which you can make your oatmeal taste delicious, Below is a step-by-step recipe so you can prepare your oatmeal without any problem:

https://www.instagram.com/reel/CrORhqRr60a/?utm_source=ig_embed&ig_rid=929c88bc-6ab5-48ad-9194-fd841e025c04

Dark chocolate

Eating a small amount of dark chocolate at night will help you sleep better. Since it contains tryptophan and magnesium, two substances that regulate the production of melatonin, serotonin, and body temperature. Here we leave you a recipe that will help you relax your body and mind.

@organicallyaddison

Healthy peanut butter balls! They feature a creamy peanut butter filling, silky smooth dark chocolate coating and flaky sea salt on top. Yum! #glutenfreevegan #peanutbutterballs #nobakerecipe #chocolatepeanutbutter

♬ Make Your Own Kind Of Music – Mama Cass

Bananas

They are an excellent source of tryptophan, an amino acid that the body converts into serotonin, and melatonin, which are the sleep hormones. In addition, bananas contain magnesium and potassium, which help relax muscles. Here we leave you a recipe for a banana smoothie that is to die for.

@bevsbybeverly

31 days of no alcohol #dryjanuary2022 #smoothierecipe #oatmealtiktok #smoothietok #healthyrecipes

♬ this is what falling in love feels like – JVKE

A Registered Dietician Swears by “The Sleepy Girl Mocktail”–Here’s Why You Should Try It Too

Published on by Lee4 Comments

If you’re struggling to get more shut-eye at night, you’re not alone. According to the Casper-Gallup State of Sleep in America 2022 Report, one in three American adults (about 84 million people) describes their sleep as “fair” or “poor.” It’s no secret that sleep is important, and we’ll try any hacks to make sure we get enough of it. Enter the Sleepy Girl Mocktail. Created to send you into a deep slumber, this buzzy wellness drink has taken over TikTok. But the real question is: does it work? As a wellness expert, I’m always interested in ingredients, so I took a deep dive into the mocktail to see if it can grant you those coveted eight hours of sleep. Keep reading to find out what you need to know before mixing it up for yourself. 

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What is the “Sleepy Girl Mocktail?”

Maybe you’ve already seen the viral video, but if you haven’t, I’ve got you covered. Created by TikToker Gracie Norton, she shares that combining tart cherry juice and magnesium is a “match made in heaven for good sleep.” Here’s how to make the mocktail: Combine one teaspoon of Moon Juice’s Magnesium-Om and a cup of Lakewood Organic Tart Cherry Juice in a glass, then froth them together with a handheld frother, such as this one. Transfer the mixture to a wine glass filled with ice and top it off with a splash of Lemon Lime OLIPOP. The result is a great-tasting, fizzy drink that aids in sleep.

@iamdaisydraper

Have you tried the sleepy girl mocktail yet?? Check out @gracie_norton recipe and try it for yourself! All you need is tart cherry juice, magnesium glycinate in powdered form or magnesium drops, and a mixer (olipop is amazing). 🍒 #sleepygirl #sleepygirlmocktail #naturalhealth #sleepaid #insomnia #magnesiumdeficiency #magnesiumglycinate #magnesiumdeficiency #wellnesstok #wellnesstips

♬ Fake ID X Walking On A Dream Carter Walsh Remix – CarterWalsh
@wellandgood

Our new favorite nighttime beverage! Thanks @Gracie Norton for the inspo! #iamwellandgood #sleepygirlmocktail #sleeptok #healthydrinks

♬ original sound – 🤒

Will it help you get better sleep?

Short answer: Maybe. Magnesium can help activate neurotransmitters that aid in relaxing your body for a good night’s rest. Additionally, some research has shown that magnesium may help reduce insomnia in older adults. When it comes to using a magnesium supplement for your own Sleepy Girl Mocktail, make sure you’re choosing the right kind. There are different types of magnesium, which have different side effects. Magnesium glycinate can aid in sleep, whereas magnesium oxide is used as a stool softener, so it’s best to opt for magnesium glycinate if your goal is better to sleep. 

@happystronghealthy.rd

Lets talk about why a dietitian loves this trend, why you absolutely should use @drinkolipop over any other bev, the science to consider and other tips to help that #hotgirlsleep #sciencetalk #sleepygirlmocktail #sleepygirl

♬ original sound – Jenna W | No Stress Dietitian

Tart cherries contain two sleep-inducing components: tryptophan and melatonin. Tryptophan is an amino acid that helps the body produce the hormone melatonin, and melatonin is secreted in the body when it is time to transition to sleep. Additionally, tryptophan enables the production of serotonin, which allows us to relax. Bottom line: Cherry juice is a great choice for a nightcap.

@ryleygordonx

@gracie_norton youre on to something here 🍹💤💜 #sleepygirlmocktail #mocktails #mocktailrecipes #sleepremedies

♬ original sound – Ryley Gordon

While OLIPOP doesn’t have any additional benefits for sleep, it does include a great nutrient profile with nine grams of prebiotic fiber, making it a great choice for digestive health. It also comes in a ton of great flavors and adds a little fizz and fun to the mocktail.

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Final thoughts 

There are a few things to keep in mind before implementing the Sleepy Girl Mocktail into your regular nighttime routine. As with all health and wellness trends, it is not one-size-fits-all. What works for some may not work for everyone. And if you do struggle with trouble sleeping, please consult your physician before beginning any supplements. 

@sierra_cooley

Replying to @kitcatcait update on the sleepy girl mocktail!🤍 #sleepygirl #mocktails #mocktailrecipe

♬ original sound – sierra cooley

From a health standpoint, there’s certainly nothing wrong with combining the three ingredients for an evening drink, especially since there is research to back up its sleep-inducing benefits. That said, 8 oz. of tart cherry juice contains a large amount of sugar, so choose a juice that is pure tart cherry juice and be mindful of how much you pour into your glass. To avoid having a sugar spike before bed, consider drinking the mocktail for 1-2 hours before falling asleep. This will also help prevent having to get up to use the bathroom while you’re getting that much-desired Zzzs.

@anaandbuttercup

TRY IT I KID YOU NOT I WAS OUT 😴 Also i have tried it multiple nights & there’s def a difference on nights i don’t drink it #magnesiumbenefits #cherrytartjuice #sleepygirlmocktail #mocktailwithbenefits #mocktail #momtok #magnesiumglycinatebenefits

♬ So it goes x Miss Americana – 🪩
@kellygracemae

sleepy girl mocktail but does it count if i also take nyquil?

♬ original sound – kelly
@fahrenemara

Does it actually work or was it 11pm?? Idk. #sleepygirlmocktail

♬ original sound – Fahren

Give it a try and see how it can benefit your health and well-being. Sweet dreams!

FEELING ANXIOUS? This Hack Can Help You Calm Down Fast

Published on by Lee1 Comment

For quick anxiety relief, look to … your freezer? Y’all know we love a good hack here at BeautyLeeBar, so when our FYP served us a video about “vagus nerve icing” to quell anxiety in record time, we had to look into it.

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As it turns out, there’s something to it.

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First, let’s turn to the longest cranial nerve in the body—the vagus nerve. It runs from the brain to the abdomen, carrying signals from the brain to organs and organs to the brain. It regulates important body functions like heart rate, respiratory rate, and digestion, plus some reflexes like swallowing and vomiting.

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The vagus nerve plays a crucial role in the parasympathetic nervous system (PNS). A quick refresher on the nervous system: The PNS is responsible for “rest and digest,” and the sympathetic nervous system (SNS) takes care of “fight or flight.” When activated, the vagus nerve tells the body to calm the eff down by slowing the heart rate and lowering blood pressure. (Tbh, that’s the only time we’re okay with being told to calm down.)

@therapywithsarah

#stitch with @jessekatches one of my favorite methods to stop a panic attack! You can also dunk your face into a cold bowl of ice water. #panicattack #panicattacks #panicattacksupport #anxiety #anxietytips #anxietyfacts #anxietysupport #therapy #mentalhealth

♬ Love You So – The King Khan & BBQ Show

Studies have suggested that stimulating the vagus nerve with a cold can help regulate the nervous system and lower heart rate.

Cooling hard-boiled eggs in a glass bowl with cold water and ice cubes.

Vagus nerve icing is popular on TikTok, thanks to a video by Frankie Simmons, who relies on this hack when she can’t fall back asleep. “I swear, when I found this, an hour and a half of trying to calm myself down to get back to sleep when I woke up at 4 am turned into 15 minutes,” she says in the video.

@heyfrankiesimmons

happy icing! #internetbigsister #polyvagaltheory #vagusnerve #anxietyrelief #healingjourney #nervoussystemhealth #selfcareroutine

♬ original sound – 🇵🇸☀️Frankie 🌳🇵🇸

It’s not just a TikTok thing, however. Cold temperature is also used as a distress tolerance skill in dialectical behavior therapy (DBT). Distress tolerance = being able to handle tough emotions without becoming overwhelmed. It’s a short-term coping strategy that can quickly reduce the intensity of emotions.

@myvitalside

Ice your vagus nerve for self-care 🫶🏻! #polyvagaltheory #nervoussystemregulation #nervoussystemhealing #adrenalfatigue #anxietyhelper

♬ Visages – Sarah Coponat
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Ways to activate the vagus nerve with a cold:

  • Splashing cold water onto your face
  • Holding your breath and submerging your face in a bowl of cold water
  • Holding a soft ice pack over your eyes
  • Drinking ice-cold water
  • Taking a cold shower
@insightpsych

7 ways to activate the vagus nerve and reduce anxiety #vagusnerve #anxiety #anxietytips #anxietyrelief #therapytiktok #tiktoktherapist #anxietycheck

♬ original sound – Harry Potter Story’s!!
@simonecsaunders

#therapytok #nervoussystem #vagusnervestimulation

♬ original sound – Bionation