Good morning,

How has your week been?

As from next Monday the fitness timetable is changing slightly as mentioned in my previous newsletter. Yoga is changing venue and time and Pilates on a Wednesday is changing venue. See timetable below.

Last week I mentioned one of my favourite topics was sleep as I do struggle and posted information about natural sleep remedies: lifestyle changes, today it is….

Foods to prevent insomnia
Pumpkin seeds - pumpkin seeds are a great source of magnesium which serves to calm the body down. Magnesium helps to relieve the stress that can keep us up all night. Just 1 oz. of pumpkin seeds has 151 mg of magnesium, making it one of the most magnesium-rich foods out there.

Sesame seeds - Sesame seeds are rich in trytophan but they're also high in carbohydrates with a medium protein content, perfect for before bedtime.

Brown rice - Whole unrefined grains like brown rice have a calming effect on the mind. They soothe the nervous system so that the mind stops moving a mile a minute and you can fall asleep. Also consider oats for a similar effect.

Spinach - chlorophyll-rich foods like spinach help you get to sleep. Spinach, like pumpkin seeds, is also loaded with magnesium, which calms and de-stresses the entire body.

Foods that promote insomnia
Refined carbohydrates - these drain the body of vitamin B, which the body needs to release serotonin. When the body can't get enough serotonin, tension, fear, and depression can keep you up all night.

Alcohol - while many of us drink to relax the body and mind, the fact of the matter is that wine, beer, and spirits can keep you up at night. This is especially true if you drink more than one. While alcohol can make you tired in the short run, you're likely to awaken in the middle of the night.

Chocolate - chocolate can elevate your energy levels with bioactive compounds like tyramine and phenylethylamine. Chocolate also contains sugar which wakes you up as well as the other obvious culprit, caffeine.

Would love your thoughts. 😀

Have a good weekend.❤️

Paula xx