{"id":111902,"date":"2020-06-17T11:04:06","date_gmt":"2020-06-17T15:04:06","guid":{"rendered":"https:\/\/madisoncountycourier.com\/?p=111902"},"modified":"2020-06-16T22:14:21","modified_gmt":"2020-06-17T02:14:21","slug":"three-simple-tips-to-unwind-after-a-stressful-day","status":"publish","type":"post","link":"https:\/\/madisoncountycourier.com\/?p=111902","title":{"rendered":"Three simple tips to unwind after a stressful day"},"content":{"rendered":"\n
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Recommendations for unplugging, sleepytime beverages and restful activities from a registered dietitian and American Dairy Association North East<\/h4>\n\n\n\n

After a long day, it is imperative that people take time to unwind at night. A combination of restful activities and sleepytime beverages can help you get your Z\u2019s.<\/p>\n\n\n\n

\u201cConstant movement and stimulation cause stress on the body, leading to inflammation, digestive issues, and anxiety,\u201d says registered dietitian Mandy Enright. \u201cIt makes getting a good night\u2019s sleep more difficult.\u201d<\/p>\n\n\n\n

Enright, who is also a fitness trainer and yoga instructor, says that three keys to helping you unwind at the end of the day if you\u2019re both wired and tired all at the same time include unplugging, finding restful and relaxing activities you can do before bed, and eating food that puts you in a sleepy mood.<\/p>\n\n\n\n

1. Unplug and recharge<\/p>\n\n\n\n

To help ease your mind at the end of the night, set your cell phone aside and give both your device and your body ample time to recharge. \u201cSet a cut-off on your day when you are no longer available and stick to the plan,\u201d advises Enright. It\u2019s also imperative that you stop using your device at least one hour before bedtime because the blue lights from screens can cause brain stimulation, making it harder to fall asleep.<\/p>\n\n\n\n

2. Restful and relaxing activities<\/p>\n\n\n\n

At the end of the day, it\u2019s time to find something that will take you away from your daily obligations and help you relax. Whether it\u2019s meditation and yoga, listing to calming music while taking a warm bath, or reading a book, Enright says \u201ctaking time to unwind at the end of the day not only helps you have a good night\u2019s sleep, it allows you to be your best the next day.\u201d<\/p>\n\n\n\n

3. Eat foods to put you in a sleepy mood<\/p>\n\n\n\n

There are a handful of foods that aid our bodies in producing and releasing natural hormones that make us feel sleepy. Top\u00a0on that list is tryptophan, an amino acid that helps produce the sleep hormones serotonin and melatonin.<\/p>\n\n\n\n

\u201cProtein-rich foods are high in tryptophan, and the carbohydrates are needed to help unlock that tryptophan,\u201d says Enright. Enjoying high-protein foods such as dairy, poultry, beans, legumes, nuts and seeds at dinner and before bedtime can help take you into a world of Zen. Caffeine-free drinks like chamomile tea are also a good bet.<\/p>\n\n\n\n

Enright\u2019s favorite beverage that helps her relax at night is\u00a0moon milk<\/a>, which is one of the oldest natural remedies for sleeplessness. Moon milk is basically milk served warm. And while that sometimes is enough to do the trick, you can create your own elevated version of this classic beverage by incorporating your favorite herbs, spices, powders and whatever else you think might help you get some well-deserved shut eye.<\/p>\n\n\n\n

Popular flavor combinations include:<\/p>\n\n\n\n