Last week I talked about the evils of cortisol and how to combat it. (If you missed it email me and I will send it to you) Sleep plays a huge roll in managing cortisol levels. I recommend that you get at least 8 hours of sleep per night. For some of us this may come easy but, for most of we are not so lucky. Here is a list of ways you can use to get yourself started on a long nights sleep. Don't fight falling asleep. The ironic truth is that the harder you try to sleep, the more likely you are to remain awake. Instead of tossing in bed for hours, pining for sleep, fretting over how exhausted you'll be, forget about it. Read a book, listen to calming music, relax and trust that sleep will come.

Make your room sleep-friendly. Close the door; turn out the lights; block out sound. If it's impossible to make your room dark, wear a sleep mask. If sound drifts in from the outside, try turning your radio on, setting the dial between two stations. Strangely enough many find that the low hissing or white noise blocks out background noise.

Give yourself reason to yawn. The activity you pick when you're settling into bed should be really boring. Reading a long book, slow music, CSPAN anything you find to lull you to sleep. Stay away from action thrillers or scary movies they will only exacerbate your restlessness.

Get some exercise, preferably four to six hours before bedtime. Aerobic exercises, such as lively walking in the later afternoon or early evening, revs up your body temperature and metabolism, setting them up for a corresponding drop at bedtime that leads to sleepiness. But, don't exercise within an hour or two of bedtime as this will keep you up.

Get wet. A hot, steamy bath two or three hours before bedtime is the most delightfully relaxing activity.

I shouldn't have to tell you to watch caffeine. Realize, however, that it's uplifting effects can last eight to ten hours and longer in some susceptible people. Don't drink coffee, tea, cola, cocoa or eat chocolate after noon.

Stay away from fatty, fried, and spicy foods. They can wreak havoc on sleep as well.

Use a Mantra. A Mantra is a sacred word or sequence of word that is used in meditation. Tell yourself something positive like: "I am open and receptive to all that is good". Repeat to yourself silently. The repetition will bring your breathing, blood pressure and energy levels down and help you drift off.

Above all slide into bed, get comfortable and focus on long deep breaths and before you know it you will be off to never never land.

Have you missed out on one of our newsletter? Please go to our Newsletter Archives and you can read all our past issues.

Thank all of you for your patronage. Have an excellent day.


Thom King
President
thom.king@steviva.com
Steviva Brands, Inc.

Sugar Free Low Carb Amazing Brownie Fudge Pie
Serves: 8
Carbs Per Serving: 4.4 g
Prep Time:<30 minutes
Skill Level: Medium

Ingredients:
1 cup Steviva Brand Stevia Blend
2 eggs
1/2 cup (1 stick) soft butter
1/2 cup soy protein powder
3 tablespoons cocoa
1 teaspoon vanilla extract
2 teaspoons instant coffee crystals
2/3 cup chopped walnuts
whipped cream

Directions:
In a mixing bowl, combine all ingredients except for nuts and whipped cream. Beat for several minutes or until smooth.
When blended, stir in nuts and pour mixture into greased or non-stick 9-inch pie pan.
Depending on thickness or thinness, baking time may take anywhere from 15-30 minutes; less if spread thin and more if thick. Keep an eye on it and remove when pie is fully baked accordingly.
Remove from oven top with chopped walnuts then let cool. Light foaming on top is normal and will settle.
Slice into individual sections. Add a dollop of whipped cream sweetened with Steviva Brand Stevia Blend to each serving. Tasty!

Try All Natural Steviva Brand Stevia Blend and Steviva Brand Stevia Powder!

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