Fast, easy at-home cures for rest­less sleep

These strate­gies are proven to re­set en­ergy-reg­u­lat­ing glands to help you breeze through the busy-busy-busy

First For Women - - Contents -

DE­LIV­ERS MEN­TAL FO­CUS: This spicy scent

All the hus­tle and bus­tle of the hol­i­days can dis­rupt the brain re­gion that reg­u­lates hor­mone-pro­duc­ing glands (the hy­po­thal­a­mus). And that triples your risk of feel­ing scat­tered and spent. The fast fix: Take six slow in­hales of frank­in­cense es­sen­tial oil. Ac­cord­ing to re­search in the jour­nal Plant

Phys­i­ol­ogy and Bio­chem­istry, aro­matic com­pounds in the oil soothe a stressed brain to help you feel 45% more en­er­gized and fo­cused in just 60 sec­onds.

BOOSTS MOOD: Sooth­ing tunes

We usu­ally crank up fast-paced, up­beat mu­sic when we need a hit of happy, but Cana­dian re­searchers sug­gest do­ing the op­po­site for an even big­ger boost. Their study re­vealed that en­joy­ing one hour of sooth­ing back­ground mu­sic daily— tunes with a tempo of 60 beats per minute or less; Mozart and Bach are great fits—can el­e­vate mood and en­ergy by 55% in 72 hours. Turns out, calm­ing mu­sic prompts the brain to re­lease sero­tonin—a hor­mone that lifts mood and prods the thy­roid to in­crease the pro­duc­tion of en­er­giz­ing hor­mones.

DEEP­ENS SLEEP: Cit­rus snacks

Day­time sun­light prompts the brain’s pineal gland to re­lease sleepin­duc­ing mela­tonin at night—but Novem­ber’s dreary skies can hin­der mela­tonin pro­duc­tion, in­creas­ing the risk of in­som­nia, fa­tigue and blah moods, says Nor­man E. Rosen­thal, M.D., au­thor of Su­per Mind. To add 25 min­utes to your nightly slum­ber—and boost your next-day en­ergy and hap­pi­ness by 60%— snack on an or­ange, tan­ger­ine or other cit­rus fruit 30 min­utes be­fore bed. Bri­tish re­searchers say the tasty trea­sures are packed with nu­tri­ents that help switch on mela­tonin pro­duc­tion in the pineal gland.

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