Turn your MMM's to ZZZ's

Three great ways to get a better night's sleep:

1) Increase your Magnesium

Food Sources

The following foods are good to excellent sources of magnesium;

Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams)

Spinach, boiled: 39% of the RDI in a cup (180 grams)

Swiss chard, boiled: 38% of the RDI in a cup (175 grams)

Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams)

Black beans: 30% of the RDI in a cup (172 grams)

Quinoa, cooked: 33% of the RDI the in a cup (185 grams)

Halibut: 27% of the RDI in 3.5 ounces (100 grams)

Almonds: 25% of the RDI in a quarter cup (24 grams)

Cashews: 25% of the RDI in a quarter cup (30 grams)

Mackerel: 19% of the RDI in 3.5 ounces (100 grams)

Avocado: 15% of the RDI in one medium avocado (200 grams)

Salmon: 9% of the RDI in 3.5 ounces (100 grams)

Supplements

If you have a medical condition, check with your doctor before taking magnesium supplements.

Though these are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.

Supplement forms that are absorbed well include magnesium citrate, glycinate, orotate and carbonate.

2) Meditation

Mindful Meditation

Close your eyes and focus on your breathing. Count to 10 on inhale and exhale. Continue for 2 minutes being fully aware of your breathe. Think of what you are grateful for on your inhale and release all negativity on your exhale.

Guided Meditation

In guided meditation, you listen to another person who leads you through your meditation practice. Guided imagery can also be used for performance. For example, an athlete might imagine herself mastering a technical skill, or an executive might imagine himself confidently delivering a presentation. You can do guided meditation with an individual coach, as a part of a class, or by using a recording.

Meditation and breathing is part of your habit change with CMdonnalee. Start with a few minutes, working up to 15-20 minutes to fully relax your body, mind and spirit.

3) Memo

During your Power Down Hour, start with what is going well. Next, write down what is causing you anxiety. Follow with an action step for what you can do the next day to reduce your worry and increase your gratitude. This will free up your mind and energy to move into deep and restful sleep.