YOUR DOSE OF SUNDAY WELLNESS

here you’ll find products, recipes & health tips that work for your health, not against it ⚡️ 

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WHAT WE’RE LOVING 👀 

🎧️ Listen This Is Why You’re Not Sleeping Well - and How to Fix It Fast

📽️ Watch Why Sleep Is More Important Than Diet 

Sleep is one of the most important factors for regulating your body and biology, as well as for repairing, healing, regulating mood, brain function, and reducing the risk of heart disease, Alzheimer’s, and cancer.

Did you know that your brain flushes out toxins while you sleep? When you're chronically sleep-deprived (getting less than 7 hours a night), your brain doesn’t get the chance to clear out metabolic waste. Over time, these toxins can build up, leading to mental lapses and cognitive challenges.

It doesn’t stop there. Research shows that getting less than 6 hours of sleep a night can disrupt hormones that control appetite, potentially leading to metabolic syndrome. And with insomnia and poor sleep impacting mental health, the ripple effects touch every aspect of your well-being.

Prioritize quality sleep—it’s not just rest; it’s restoration for your brain and body!

We should all aim for 7-9 hours of high-quality sleep each night.

A diet high in vegetables, protein, and healthy fats, and low in alcohol, sugar, and excess caffeine, can help support better sleep.

💡 Know LFG’s Favorite Ways To Improve Your Sleep 😴 

SLEEP HABITS

Try waking up and going to bed at the same time every day.
Even if you didn’t sleep well the night before, keep waking up at the same time.
This will help you fall asleep the next night and get back on a regular schedule

Practice breathwork and mindfulness before bed.
Journaling, writing gratitude lists, and reading are great ways to calm the mind

Take a warm shower or bath before bed

Try tart cherry extract with water an hour before bed

Avoid screens a few hours before bed
If you must use them, wear blue light-blocking glasses

SLEEP ENVIRONMENT

Make sure your bedroom is cool (65-70°F)

Keep your bedroom dark with blackout curtains or use an eye mask

Ensure your bedroom is quiet. Use earplugs or a sound machine (we love Hatch!)

Keep your phone on airplane mode while you sleep—or even better, out of the bedroom

Switch your bedroom light bulbs to red lights

LIFESTYLE

Don’t drink caffeine past 2 p.m. (even better if you can stop by 12 p.m.!)

Try to stop eating at least 3 hours before bed

Avoid alcohol

Move as much as you can during the day. Aim for 10,000+ steps

Limit or avoid sugar and processed foods. Focus on eating tons of veggies, protein and fat to regulate your blood sugar and energy levels

WHAT WE’RE COOKING 🍴

recipes with 💤 supporting ingredients

🍳 Breakfast

Chocolate Cherry Almond Smoothie 

Blueberry Cherry Smoothie

🥗 Lunch

 Zoodles Topped With Organic Turkey Meatballs And Cilantro Avocado Sauce

Beet Salad

🥘 Dinner

Turkey, Kale & Tahini Dinner Bowls

Salmon Kale Salad

🥜 Snacks

Savory Rosemary Roasted Walnuts

BETTER FOR YOU SLEEP BUYS 💚 

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