Yunjae Sleepless Nights

By | December 22, 2017

Natural Cures for Insomnia

Hey guys, Axe here from DrAxe . Oneof the most common things I'll hear from my patients, is they'll say, quot; Axe, I can'tsleep.quot; And if you're one of those people that have trouble falling asleep, or strugglewith insomnia, or you wake up during the night, that's very common. In this tutorial I'm goingto go through the exact steps you need to follow to get better quality of sleep andto help you fall asleep fast. Step number one in overcoming sleep deprivationis to change your diet, surprisingly. And, for a lot of people, their diets are keepingthem from falling asleep. Before you go to bed, you need to really drop your carbohydrateconsumption. If you're consuming too many

sugars and carbs, your body is burning those,it's getting warm. And so, lowering that sugar, and grain intake, and carbohydrate intakebefore bed is important. And get some good quality fats before you go to bed. Somethinglike an avocado is a great food to actually help you fall asleep at night, either avocadoor some organic yogurt. So again, avocado and organic yogurt, are the best foods tohelp you naturally fall asleep. The reason they work is those foods are high in magnesiumand potassium. Magnesium and potassium are two crucial nutrients you need to help relaxthe body and to help you fall asleep at night. So remember avocado and yogurt, the top twofoods you can consume just a little bit here

or there in the evening that will help youfall asleep at night. The second step you need to do to overcomeinsomnia is to reduce stress. And for most people, along with diet, this is the big thingthat's keeping you up at night, is your mind starts racing, you keep thinking and you can'tshut your brain off. And there are several reasons for that. One, is you watched TV upuntil the point that you went to bed. That visual stimulus you're watching constantly,especially the blue light, and that doesn't just include the TV screen, it also includesyour computer, your iPad, or your phone. And that light is blue light, which actually tellsyour pineal gland in your brain that it actually

needs to keep running, so it messes with yourcircadian rhythms and cortisol levels. It keeps you from falling asleep at night whenyou were looking at that bright blue light in the computer screens and TV screens. So,about 30 minutes at least, ideally, an hour, but at least 30 minutes before bed, you needto shut off all electronics, and you need to start reading something that helps yourelax. Or start journaling. So you can get out ajournal and start writing things down. You can look at your schedule for the next dayand write that down. But I really recommend reading a novel that you enjoy, reading adevotional, your Bible, or just something

that helps you relax and wind down at least30 minutes before bed. And that's going to help, and in general reducing stress. And if you have something that's really stressingyou out, that's keeping you from sleeping at night, I recommend you start writing downthose things that stress you out. Work on addressing those the best you can, and thenstart scheduling things into the week that you love to do. It is so important. If you'vehad a great day, and you've been happy all day, it actually creates certain hormonesin your body known as endorphins that actually help you fall asleep at night. So actually,having a good mood throughout the day can

help improve your sleep at night. So stepnumber two, shut down the computers and read a book before bed. As well as just add somejoy into your life. Reduce stress; it's very important for falling asleep at night. Step number three, is take quality supplements,especially a magnesium supplement. And taking a magnesium supplement, about 400 to 500mga night before bed, can help you naturally reduce stress, and really improve sleep. Andso I recommend a high quality magnesium chelate or magnesium citrate before bed. So takinga magnesium supplement can help you fall asleep. Also supplements like melatonin can help,or valerian root. But I don't recommend doing

071221 TVXQ Iple Chrismas Greeting Eng Sub

DB5K: Hello, we're DBSK. YH: It's finally the long awaited.Christmas.ALL: Christmas. YH: Yes, it's almost Christmas time. YH: And to be honest, we've been thinking about this. YH: How would you like to spend the dayé JS: Well, I want it to snow. YH: Oh. A white Christmas.JS: Yes, a white Christmas. YH:I don't think a white Christmas would really match Junsu's face.

JS: On white Christmas, I want to have a snowball fight.YJM: Ohh. JS:And put stones in them. YH :Then throw it at Yoochun's face. YH :That's a good idea. JJ: For me, if it's a white Christmas,I want to make a snowman. JJ: I want to make a snowman with all the best features of each member. JJ: And try to make the world's best looking snowman.YH: The one and only, the original snowman. JJ: How about you, Yunhoshi é

YH: For me personally. YH: Well two years ago on Christmas,Changmin decorated a tree by himself. JS: That's right. YH: And I felt sorry. YH: So I think it'd be good if all five of uscould decorate the tree this time. YC: What I remember is that the four of us all saidquot;I feel sorry. I feel sorry.quot; YC: But then we all went out. YC: For me, this year.

YH: Yes, this year. YC:I want to go ice fishing. YC: I'd cut a hole in the ice. YC: And then put Junsu in there. YH: That's a good idea. YH: And then, we'll hang up the fish we caught on the tree. JS: Put them on the treeé YH: Yes, it sounds good.JJ: Yes, it does.

JJ: Changmin. How about you, Changminé CM: Truthfully, for me. CM: If it snows, I want it to melt as soon as it comes down. CM: So that it won't gather up. CM: Because if it does, there will be traffic. YH: Changmin is realistic, as expected. YH: That's a good thought. JS: Realisticé

JJ: What about the water (after the snow melts)é (JYJ PROTESTING 😀 :P) YH: This is where you have to appreciate the other members! GOD I MISS THEM T.T YH: This year will be over soon. YH: If there were any bad memories,we'd like for you to forget and start over. YH: Next year is the year ofé JJ: The year of the rat. JJ: RightéJS: Yes.

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