Updated: Feb 23, 2021
Sleep is CRITICAL for overall health, especially gut health. Take a peek inside at Jenna's nightly routine. *Disclaimer: It doesn't always look this good. This is what I strive for each night!* If we're keepin' fit real, I do this about 4 times a week, but 6/7 would be ideal!
One key to great sleep is a strong nightly routine. Now we're not talking a face mask while sitting in a bath drinking a glass of wine. We're talking a 20-30 minute routine to wind your mind & body down before sleep.
This is my secret to relaxing before sleep:
Magnesium: Before I do anything, I take my Oxy-Powder supplement. I also highly recommend getting an ample amount of magnesium in your diet from foods like pumpkin seeds, almonds, spinach, cashews, avocados, potatoes & more. We take supplements for an added boost.
We are partners with Global Healing, a supplement company that we trust. We both take "Oxy-Powder," ozonated magnesium oxides that can help with constipation and cramping, Although everyone is different, I've noticed a drastic decrease in cramping around my time of the month. If you do your research, and/or consult your medical practitioner and decide you want to give it a shot, you can use our code "jillandjenna" for 15% off!
You may have heard of Melatonin, but magnesium along with zinc, is needed to make the conversion from serotonin to melatonin. Magnesium gets depleted under long term stress, so practicing stress management is absolutely recommended!
Tea: Jill and I both love winding down the night with a cup of hot tea. We love warm liquid to soothe the gut as well as consuming calming herbs to get us in a ~zen~ state. Here are some calming nighttime herbs:
This one is probably the hardest to do, but I'm going to guess that the majority of your calls, texts and especially your social media scrolling can wait until the next day. I constantly need to remind myself of this! I strive to turn off electronics an hour before bed.
Skincare is most definitely not my area of expertise, but I look for what are considered "cleaner" products. So I've been using Farmacy lately, and I'm a massive fan. My skin looks more hydrated than ever (even in the winter)!
Oral Health: A healthy microbiome relies on the health of your mouth.
Free from artificial flavors
Free from endocrine disruptors
I recommend checking out Ask the Dentist's site as he explains the importance of oral health and the body. He also shares ample amounts of resources & oral health products. That is where I was introduced to my tooth-care products!
Dry Brushing: Supporting your body's lymphatic system is something that you may have never heard of, but it is imperative to your gut and overall health. We can get into more detail surrounding the studies & resources, but we do suggest buying yourself a dry brush. Manual lymphatic drainage should be implemented into your routine, like it is mine!
Lotion: I'll admit, I need to get better at this, especially during the winter. I overlook this sometimes, but there's nothing like some hydrated skin. We are lucky enough to be affiliates with Nécessaire, a personal care company whose products are free of the following: synthetic fragrance, parabens, sulfates, sulfites, silicones, and dyes. Check out their website!
This is so important to us because there are so many lotions that smell great, but have a lot of concerning ingredients in them.
Blue Light Blockers: Blue light has been a hot topic for the past couple of years. As many of you probably know, there are different colors of light on the spectrum. However, blue light is deemed the most intrusive ray. Blue light can suppress melatonin, so I find it important to wear blue light "blockers" aka glasses 1-2 hours before bed. Jill and I love Quay because they're cute, but we recommend you do your own research for brands that work for you.
Read: A great way to get tired MINUS the blue light is reading a book in bed! Great for the soul & a lot less stimulating than a phone screen. If you have a lot of trouble falling asleep, I highly recommend you try reading rather than scrolling your phone or watching tv!
Here are a couple of my favorites at the moment:
The Four Agreements by Don Miguel Ruiz
The Fifth Vital by Mike Majlak
Stillness Speaks by Ekhart Tolle
Deep Breathing: Something I try to do right before I go to sleep is taking a few deep breaths. This helps me calm down and relieve any bit of stress I'm holding onto. 4-7-8, *Breathe in for four seconds, hold for 7 and breathe out for 8*
I hope this can help you start a nightly routine, as I believe it is key to good sleep!
Nutritional Therapy Association. (2020). Sleep Stress and Movement [PDF document]. Retrieved from: https://www.nutritionaltherapy.com