I get this question all the time; “where do I start if I want to feel better?” Whether you have multiple symptoms such as long-term fatigue along with gas, constipation, excess weight and just feeling stuck & feeling lack-luster about everything; ”Where do I start is?” is about right.

You can start to feel better in many ways, but what is important is that you define one goal to begin with. Usually, if I don’t know the person's history, environment and lifestyle, I direct them to focus on sleep. In order to sleep you want to address many areas in your life; nutrition, stress, routines, etc. When asked, I give them a few tips to try immediately and see how it goes.

Why focus on a good night’s sleep? If you address sleep first, you are assisting your body’s naturally ability to heal itself. Pretty cool. While you sleep, your body conducts heavy detox processes and healing & repairing operations. If you cannot sleep well on a routine basis, then these natural healing routines don’t go into effect, exasperating your overall health and outlook on life.

Try the following; Eat lighter at night, nothing heavy and avoid a lot of carbohydrates. Soup, smoothies, cooked veggies and salads are best.  Make sure to include protein, and if you still have sleep issues, try a low-glycemic protein bar before bed.

Though I mentioned to avoid a lot of carbohydrates, that doesn't mean you shouldn't have any.  You may want to experiment to find the right amount for you, but it's not uncommon to need some. Start by including about a ½ cup of rice or quinoa and see how that affects your sleep. The carbs can help your brain feel calmer which supports sleep and can help you start to feel better quickly.

Get yourself into a routine. Go to bed nearly the same time every night – even on weekends – and have the same routine as you head to bed.

Cup of tea with honey to feel betterAt night try a magnesium supplement and maybe a small cup of herbal tea with honey. Not too much liquid or you'll have to get up in the middle of the night.  If you don't want the honey that's fine, but honey has been shown to calm the nervous system.  Experiment always.

I also suggest essential oils to help with sleep. You can buy them anywhere, but I really promote sleep you want a clean oil, one that's not adulterated.  My best recommendation are doTERRA essential oils, because they control the vertical supplies lines and bottling and guarantees purity. The best single oils for sleep are lavender, roman chamomile and frankincense. If you are interested in blends that are specifically designed to promote sleep, email me at services@justinececile.com. If possible diffuse them, but you can also put it on the bottom of your feet. Sounds strange, but that's where you have the largest pores.

In order to get a great night sleep, most of the time, you really need to address several areas in your life. I call this Integrating Essentials. When you focus on the areas of nutrition, physical activity, relationships, removing physical and emotional toxins and learn how to balance or pace your daily activities, you improve all areas of your life and feel much happier In the process.

Once you feel like you're sleeping better, you can move onto the next symptom.

As you look at where you are now and where you want to go, just know that it’s possible.  If I can do it, you can too.  If you want my support, post on my Facebook page, send me messages, or email services@justinececile.com.  Just know that it’s is possible to feel better.  You can be a more confident, functional you, and you don’t have to do it alone.

Share your success stories in the comments below and inspire others to reach their goals.

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