Sleep & Energy Guide

HORMONAL BALANCE & MENSTRUAL HEALTH

Heal

INSOMNIA

Still Sleepy

Before You Read This Guide...

Sleep is a blessing because so many underprivileged people have to sacrifice sleep to make ends meet or go without sleep because they don't have a safe place to sleep.

Even if you consider yourself to be a person who benefits from living a privileged lifestyle, abnormal sleeping patterns will still feel like a curse on your mind, body and emotions. Abnormal sleep patterns that are hormone-related are normally due to three reasons: no longer producing enough stress and sex hormones, nutritional deficiencies or male sex hormones are too elevated.

This guide will teach you about the foods you should eat more of, foods you need to eat in moderation and the nutrients that have a direct effect on your sleep and energy levels. Whether you're struggling to sleep for 7-8 hours a day or you're still exhausted after sleeping for more than 8 hours, this guide can help you heal it naturally. I recommend that you check in with your physcian to see if it’s safe for you to make the recommended dietary changes and use the recommended supplements.

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Still Tired After 8 Hours of Sleep The adrenal glands are small glands that sit at the top of each one of your

Maca root is an adaptogen that

kidneys. They produce stress hormones

helps to keep the adrenal glands

like cortisol and adrenaline. They also

in a balanced state so they

produce sex hormones such as estrogen, progesterone, testosterone and DHEA. The adrenal glands can begin to malfunction due to certain foods that we eat and/or prolonged periods of stress. This imbalance within the adrenal glands can easily lead to a hormonal imbalance because the adrenal glands no longer have the ability to produce an adequate amount of stress and sex hormones. Reducing your processed food intake down to one meal per day takes unnecessary stress off of your adrenal glands. Minimizing your alcohol and caffeine consumption also helps the adrenal glands recover.

produce a balanced amount of hormones. It can be purchased in a powder, pill or liquid from. Its recommended that you start off consuming half of a teaspoon for the first 3 weeks and then graduate to 1 teaspoon per day.

Reduce it down to 2-3 times per week after taking it for 3 months. so that your body does not become immune to it's positive effects. Since maca root also promotes hormonal balance in the body, its normal to notice a difference in your menstrual cycle for the first 3 months.

Making these dietary changes can help

Supplement Recommendations:

you recover within 3 weeks to a few

Maca powder

months, depending on the severity of

Maca capsules

the adrenal fatigue.

Maca liquid drops

02

Nutritional Deficiencies is one of the top causes of Insomnia

Magnesium is the mineral that is responsible for keeping the body calm and relaxed during stressful situations, which prevents the adrenal glands from being overworked. Low magnesium levels make it harder for your stress hormones to stabilize during calm moments like sleeping, which leads to insomnia. The recommended daily intake of magnesium for people who menstruate is 320 milligrams. If they are pregnant they will need about 360 milligrams.

It’s best to stay within this recommended range because too much magnesium could have an adverse effect on your health.

Since it's hard to get enough magnesium daily from food alone, this is a magnesium supplement that I like to use.

03

High Testosterone Elevated male sex hormones like testosterone can also play a role in insomnia. Inflammatory foods, nutritional deficiencies and unstable blood sugar levels can cause abnormally high male sex hormone levels that prevent the mind and body from calming down at night.

I recommend you read this Testosterone Guide to learn how to reduce the amount of testosterone in your body naturally.

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