3 Tips for a restful nights sleep

1.  Golden Milk, Prepare this simple Ayurvedic remedy in the evening.
 
Golden Milk Golden milk, called “haldi (turmeric) ka doodh (milk)” is an Ayurvedic drink and recipe used throughout Asia and India. It is essentially milk (dairy or plant-based) warmed with turmeric, a powerhouse spice with multiple documented health benefits.

Golden milk aids sleep by soothing digestion, fights colds and flu, and lifts low moods. Researchers are cracking the code on why this simple drink is so effective. The turmeric, loaded with a phytochemical called “curcumin,” is the catalyst for golden milk benefits.
Turmeric = Curcumin

Research has confirmed that curcumin, the active component of turmeric, a common spice in Asian and Indian cuisines, supports health in multiple ways.

• Anti-Inflammatory: Curcumin has been shown to reduce the Inflammation which been linked to a broad range of diseases, including cancer, heart disease and Alzheimer’s. A study on rheumatoid arthritis and curcumin showed that the group of patients receiving the nutrient showed much higher improvement of pain and swelling compared to those who did not. The researchers also confirmed that curcumin is safe, with no adverse effects.
• Mood Regulation: Curcumin has also been shown to improve mood — a randomized, controlled trial showed that curcumin “may be used as a safe and effective modality in patients with major depressive disorder.”
• Antioxidant: Curcumin, with its antioxidant properties, helps protect living cells from free-radical damage from processed foods and environmental stressors.

 
Golden Milk Recipe by Dr. Raj Ayurvedic Doctor
1 cup goat or cow milk (vegan option almond or oat milk)
1/2 cup water (boiled)
2 pinch saffron (omit if you don't have this available)
1/2 tsp cardamom
1/4 tsp cinnamon & nutmeg
1 tsp turmeric
Pinch of pepper
 
Place all ingredients in a tea kettle or pot and simmer for 5-7 minutes and enjoy.
 
2. Potato Starch
What the heck is Potato Starch and how does it help me sleep?
 
It’s special type of starch called resistant starch which provides unique and remarkable properties, improving your metabolism and blood sugar while optimizing your gut flora to promote weight loss. More importantly it does wonders for your sleep!

Resistant starch is a kind of starch that is not digested in the small intestine, hence its name. Instead, your gut bacteria processes it, creating beneficial molecules that promote balanced blood sugar and healthy gut flora. In other words, when you eat resistant starch, it “resists” digestion and does not spike blood sugar or insulin.

I have personally found this to be so effective that I use this every night before bed, 2 tablespoons mixed with 2 ounces of water. Don’t worry there is no flavor to it. 😊
To read more about this wonderful prebiotic click below
drhyman.com/blog/2016/03/24/the-starch-that-makes-you-lean-and-healthy/


3. Salt baths
Salt baths are a wonderful way to wind down and soothe the nerves and muscles. I recommend just simple table salt or sea salt for your baths or any salt you have on hand. However you must put at least 6 cups in your bath, even more if you have it. The water should taste like the sea to get the physical and healing benefits from it. Add any essential oils you enjoy to your bath and spend 20 minutes allowing your body and mind unwind.