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How to beat insomnia the natural way
Natural remedies for sleep - How to beat Insomnia -
Tips and tricks
I have suffered on and off for years with this horrible problem that can really drain your life energy so I wanted to share some things that will help you beat this.
The first tip is to go to bed and wake up at the same time each day to develop a routine. Use natured cues like darkness and light to signal your body to prepare to relax
2. Don't do anything in bed except sleep, have sex or maybe read. But definite don't use your bedroom to study, take phone calls or work on your computer or watch tv.
3. Don't eat or drink too much late at night as this gets your digestive system going and stops you having restful sleep. Too much water right before bed can make you have to wake up frequently to urinate.
One exception to this would be a small glass of milk that has calcium to help relax your body or a few almonds which can also help you relax. A couple of hours before bed perhaps a cup of fennel or camomile tea also helps you relax
4. Take a warm bath before bed or get your partner to give you a massage. (Good luck with that) . Use Epsom salts to help detoxify your body.
5. Pay guided sleep meditations or listen to soothing music or natures sounds like the sea lapping against the shore. It helps calm the left brain and stop you thinking too much.
6. Get more exercise during the day to exhaust your body into a relaxed and peaceful state. Office workers have more trouble sleeping than manual labour. However don't do stimulating exercise just before bed as this can be too stimulating.
Doing some yoga or Pilates just before is ok as it relaxes the body
7. Deep breathing exercises. Deep breathing helps you tap into your parasympathetic nervous system which is your rest and digest system and helps you shut down and relax
8. Visualise s happy peaceful place. Whether it's a tropical island or swimming with whales something that makes you feel happy, safe and relaxed.
9. Avoid caffeine drinks and alcohol. Caffeine can stay in your system for hours and can be the cause of you waking off through the night. Alcohol can help you fall asleep but it's not restful sleep and can make you awake often as well.
10. Avoid naps ( I hate this as I love little nana naps but it's true if you nap during the day it can make you less able to sleep at night). Once again it's about routine that's important.
Don't use naps to catch up on sleep also don't use sleepins to catch up on sleep as once again it breaks the routine.
11. Get up earlier also helps you got to sleep better at night.
12. Imagine it's time to get up.
Picture that beautiful time when you wake in the morning so relaxed and warm and you just don't want to get up but have to. Imagine you have to get up and it's cold
...
https://www.youtube.com/watch?v=e4SicslhSJ4
Tips and tricks
I have suffered on and off for years with this horrible problem that can really drain your life energy so I wanted to share some things that will help you beat this.
The first tip is to go to bed and wake up at the same time each day to develop a routine. Use natured cues like darkness and light to signal your body to prepare to relax
2. Don't do anything in bed except sleep, have sex or maybe read. But definite don't use your bedroom to study, take phone calls or work on your computer or watch tv.
3. Don't eat or drink too much late at night as this gets your digestive system going and stops you having restful sleep. Too much water right before bed can make you have to wake up frequently to urinate.
One exception to this would be a small glass of milk that has calcium to help relax your body or a few almonds which can also help you relax. A couple of hours before bed perhaps a cup of fennel or camomile tea also helps you relax
4. Take a warm bath before bed or get your partner to give you a massage. (Good luck with that) . Use Epsom salts to help detoxify your body.
5. Pay guided sleep meditations or listen to soothing music or natures sounds like the sea lapping against the shore. It helps calm the left brain and stop you thinking too much.
6. Get more exercise during the day to exhaust your body into a relaxed and peaceful state. Office workers have more trouble sleeping than manual labour. However don't do stimulating exercise just before bed as this can be too stimulating.
Doing some yoga or Pilates just before is ok as it relaxes the body
7. Deep breathing exercises. Deep breathing helps you tap into your parasympathetic nervous system which is your rest and digest system and helps you shut down and relax
8. Visualise s happy peaceful place. Whether it's a tropical island or swimming with whales something that makes you feel happy, safe and relaxed.
9. Avoid caffeine drinks and alcohol. Caffeine can stay in your system for hours and can be the cause of you waking off through the night. Alcohol can help you fall asleep but it's not restful sleep and can make you awake often as well.
10. Avoid naps ( I hate this as I love little nana naps but it's true if you nap during the day it can make you less able to sleep at night). Once again it's about routine that's important.
Don't use naps to catch up on sleep also don't use sleepins to catch up on sleep as once again it breaks the routine.
11. Get up earlier also helps you got to sleep better at night.
12. Imagine it's time to get up.
Picture that beautiful time when you wake in the morning so relaxed and warm and you just don't want to get up but have to. Imagine you have to get up and it's cold
...
https://www.youtube.com/watch?v=e4SicslhSJ4
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Get The User Manual For Your Specific Genes
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Personalisation of health, nutrition and fitness for your specific genes
For our epigenetics health program all about optimising your fitness, lifestyle, nutrition and mental performance to your particular genes, go to https://www.peakwellness.co.nz/epigenetics
You can also join their free live webinar on epigenetics. https://www.peakwellness.co.nz/epigenetics
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Go to https://runninghotcoaching.com/info44794896 for our online run training coaching.
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If you would like to work with me one to one on anything from your mindset, to head injuries, to biohacking your health, to optimal performance or executive coaching, please book a consultation here: https://shop.lisatamati.com/collections/consultations/products/health-optimisation-mindset-or-executive-coaching-consultation-with-lisa-zoom-phone-or-in-person
Order My Books
My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again, but I used every mindset tool, years
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THREE
three-hip-stretches-for-runners
Our hips get a hard time and need some special love and attention if we want to run at our best. Improve performance and avoid injury.
Run Coach Lisa Tamati shows you three great posterior chain and anterior chain stretches specifically aimed at hips and psoas.
Please subscribe to our youtube channel for great weekly run training tutorials, podcasts with extraordinary achievers, ultra marathon documentaries and much more.
Personalisation of health, nutrition and fitness for your specific genes
For our epigenetics health program all about optimising your fitness, lifestyle, nutrition and mental performance to your particular genes, go to https://www.lisatamati.com/page/epigenetics-and-health-coaching/.
You can also join their free live webinar on epigenetics. https://www.peakwellness.co.nz/epigenetics
Online Coaching for Runners
Go to https://runninghotcoaching.com/info44794896 for our online run training coaching.
One-on-One Health Optimisation Coaching
If you would like to work with me one to one on anything from your mindset, to head injuries, to biohacking your health, to optimal performance or executive coaching, please book a consultation here: https://shop.lisatamati.com/collections/consultations/products/health-optimisation-mindset-or-executive-coaching-consultation-with-lisa-zoom-phone-or-in-person
Order My Books
My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again, but I used every mindset tool, years of research and incredible tenacity to prove them wrong and bring my mother back to full health within 3 years. Get your copy here: http://relentlessbook.lisatamati.com/
For my other two best-selling books Running Hot and Running to Extremes chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books
My Jewellery Collection
For my gorgeous and inspiring sports jewellery collection ‘Fierce’, go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection
...
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activation-exercises-for-runners-for
Runners need to mobilise to stretch and activate the right muscles.
This video coach Neil takes you through some exercises that do just that.
After stretching and mobilising we now need to activate the muscles around the hips and lower back.
Teaching the body to activate the important muscles for running.
Getting stability in the midrift and the core is crucial.
We need balance on both sides of the body, if we have got the glutes doing the job they should and the core doing what it should, that holds the pelvis in the position it should which relieves tension on the lower back.
For more great running training tutorials subscribe to our channel and
TRY our Running Club for FREE on a 7 day FREE TRIAL
Complete holistic running programmes for distances from 5km to ultramarathon and for beginners to advanced runners.
All include Run training sessions, mobility workouts daily, strength workouts specific for runners, nutrition guidance and mindset help
Plus injury prevention series, foundational plans, running drill series and a huge library of videos, articles, podcasts, clean eating recipes and more.
For more information on Lisa Tamati's programs, books and documentaries please visit https://www.lisatamati.com/
For Lisa's online run training coaching go to
https://runninghotcoaching.com/info44794896
Join hundreds of athletes from all over the world and all levels smashing their running goals while staying healthy in mind and body.
Lisa's Epigenetics Testing Program
https://www.peakwellness.co.nz/epigenetics
Get The User Manual For Your Specific Genes
Which foods should you eat, and which ones should you avoid?
When, and how often should you be eating?
What type of exercise does your body respond best to, and when is it best to exercise?
Discover the social interactions that will energize you and uncover your natural gifts and talents.
These are just some of the questions you'll uncover the answers to in the Lisa Tamati Epigenetics Testing Program along with many others.
There's a good reason why epigenetics is being hailed as the "future of personalized health", as it unlocks the user manual you'll wish you'd been born with! No more guesswork.
The program, developed by an international team of independent doctors, researchers, and technology programmers for over 15 years, uses a powerful epigenetics analysis platform informed by 100% evidenced-based medical research.
The platform uses over 500 algorithms and 10,000 data points per user, to analyze body measurement and lifestyle stress data, that can all be captured from the comfort of your own home
For Lisa's Mental Toughness online course visit:
https://www.lisatamati.com/page/mindsetu-mindset-university/
Developmental strength, emotional resilience, leadership skills and a never quit
...
https://www.youtube.com/watch?v=fTZUU3J7Oy4
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