Daily Activities to Sleep Better at Night

Catching good sleep is everything. We need a strong foundation of rest for so many reasons: our health, our energy, and our sanity. It can even have effects on our heart, mental, and immune health, too.

Some of us struggle chronically with getting enough sleep, and for many reasons. But before you start asking your doctor for sleeping pills, your body might thank you in the long run for trying one of these more simple and natural activities instead to help you sleep better at night.

Exercise

It may sound odd— but getting a good dose of exercise on the regular could help you sleep better. Some research shows certain types of exercises are especially helpful for getting better sleep at night, especially high intensity ones.

And it goes both ways: if you sleep better, studies similarly show you’ll have more energy to exercise! The ultimate key to both? Just getting started.

Make sure you don’t exercise too late. Workouts within 3 hours prior to sleeping can make you more alert instead, while getting it in earlier may be the perfect thing to tire you out.

Cut Down on Screen Time

It’s a common habit to scroll your feeds or stream content right before bed. You may even do it to help you sleep, too. But this might not be helping you at all!

Studies show too much screen time, especially right before bed, can lead to disturbed and unrestful sleep. If you like binging shows or social media to help you get some shut eye, you may want to limit that amount you do. The blue light effects of your screen might be bringing you more harm than help.

Avoid Caffeine and Alcohol

For many, caffeine is an obvious vice that can really benefit sleep when cut down. But watch out for alcohol, too. Though you might not realize it, alcohol is made up mostly of carbohydrates, which are converted into sugars.

If you drink right before bed, you might wake up with something not unlike a sugar rush! It’s hard to shake the caffeine or alcohol, but at least try to limit its consumption to much earlier in the day: mornings only with coffee, and space alcohol a good number of hours before sleeping.

Try Magnesium

There are tricks and remedies of all kinds for sleep. But one of the health world’s many hidden gems is using the mineral magnesium for sleep.

Research shows magnesium helps the body produce certain neurotransmitters that help us sleep. There are also studies that show restless leg syndrome, a condition that can interfere with sleep, may be caused by magnesium deficiency. Cramping muscles or legs that keep us awake can be helped by magnesium supplements, too.

Good sleep can be a struggle. But it doesn’t have to be— and you don’t always need prescription drugs to help.

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Six Liver Detoxifying Foods

Six Liver Detoxifying Foods - Blog Post Header Banner

Liver detoxing doesn’t have to involve an extreme diet or juice cleanse. A gentler approach can be taken by including more whole foods into your diet which have been known to benefit the liver. Try incorporating the foods listed below for a detoxifying boost!

1. Garlic

Eating garlic helps activate liver detox enzymes. These enzymes break down toxins and help the liver flush them out of your body. It also contains selenium – a mineral known to detoxify the liver.

When it comes to garlic, the fresher, the better. We recommend buying and using fresh garlic whenever possible.

2. Apples

Not only are apples high in fiber and water content, but they also contain pectin, a chemical that helps cleanse and remove toxins from the digestive tract. With fewer toxins to manage, the liver can better cleanse the rest of your body.

When buying apples, opt for organic. Apples have made it on The Environmental Working Group’s (EWG) Dirty Dozen list many years in a row.

Dr Tobias Health Tip: Each year EWG releases an updated dirty dozen list. Keep the Dirty Dozen list in mind when buying produce to avoid harmful pesticides.

3. Berries

Berries are liver-friendly as they’re packed with antioxidants. They contain organic acids believed to help lower blood sugar levels, burn fat, and cleanse the liver.

Raspberries, blackberries, and blueberries are all great for the liver. We recommend wild blueberries over cultivated blueberries as they’re much higher in antioxidant properties.

4. Walnuts

Walnuts are rich in arginine, an amino acid that helps your body flush out toxic byproducts from alcohol and ammonia. Walnuts also contain glutathione and omega-3 fatty acids which support natural liver cleansing.

5. Artichoke

Artichokes are seriously underrated! They contain chemical functions that help the liver neutralize toxins before they reach your brain or heart. Artichokes also stimulate bile flow, which helps carry toxins from the liver out of your body.

Dr Tobias Health Tip: One artichoke contains nearly 25% of your daily recommended fiber intake and 16 essential nutrients including vitamin C, potassium, folic acid, magnesium and more.

6. Milk Thistle

Milk thistle is a flowering herb. Silymarin is the main active ingredient found in milk thistle. It’s both an anti-inflammatory and antioxidant known to support and maintain healthy liver function.

If you’re looking for a more advanced detox method, check out our Liver 21 Day Cleanse. It’s formulated with artichoke, milk thistle, dandelion, antioxidants, and enzymes to help cleanse and repair the liver.

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