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Chronic disease affects half of all Americans and accounts for 84 percent of our
$3.8 trillion health care bill. This would be depressing except for one simple
fact: Most of these chronic illnesses are lifestyle-related diseases. That means
theyre preventable, treatable and often even reversible through changes in
lifestyle factors like diet, exercise, and stress.
More specifically, the food we eat (or dont eat) is the single biggest driver of
chronic illness everything from heart disease to diabetes, cancer to
dementia, arthritis to autoimmunity, and more.

Simply put, food can cause disease, but it also can cure disease.

Thats what the Padillas learned when they did The 10-Day Detox Diet (which
they continued for 40 days) and moved on to The Blood Sugar Solution. After
seven days Daniel Padilla was out of pain after suffering for 15 years on 15
different medications. After 40 days he was off his meds and felt amazing. And
after one year he and his wife, Rebecca, had lost over 160 pounds.
Daniel didnt need one diet for his rheumatoid arthritis, another for his high
blood pressure, and yet another for his migraines. He simply needed real food
anti-inflammatory food, detoxifying food, blood-sugar-balancing food, in
other words, The 10-Day Detox Diet.

Detox Shake
Make a clean shake using unsweetened almond, rice or coconut milk. Tip: Add
in a healthy serving of avocado or almond butter. For extra flavor add in fresh
or frozen organic berries or a dash of stevia.

The Detox Diet
Prepare a hearty solid meal from the Detox Diet. Get the most out of it by
including dark greens, healthy fats, and quality protein.

The Detox Diet
Prepare a hearty solid meal from the Detox Diet. Focus on a slightly lighter
meal for dinner. Entree-sized salads are great. See our meal plan for

Foods to include and exclude during
your Clean Detox
The Detox Diet is the foundation of the entire Clean Detox. Its a set dietary list
designed to avoid the major foods that cause allergies, sensitivities, and
digestive problems.
Here is a quick snapshot of the major foods youll eat and not eat on the Clean


How The 10-Day Detox Diet Can Help
How do you reduce inflammation? Start with the food you eat. A major source
of inflammation is processed food, including sugar, flour and low-quality
vegetable oils. Gluten, dairy, grains, and beans are often a trigger for
autoimmunity. Clearing out all these foods for 10 days (and longer if it is
helping) can help reset your system.
The 10-Day Detox Diet is naturally anti-inflammatory because it removes these
foods and increases all of the wonderful anti-inflammatory nutrients found in
so many whole foods.
The 10-Day Detox Diet will help you dial down inflammation and provide a
solid foundation for healing from autoimmunity. Simply by cooking from the
recipes in my cookbook and following The 10-Day Detox Diet program, you will
address most of the below 15 Steps to Reverse Autoimmune Disease. Here are
the principles I use to get to the root of autoimmunity:

15 Steps to Reverse Autoimmune Disease

1. Cut out the flour and sugar because these are inflammatory foods.
2. Get rid of the gluten. We know gluten can be a trigger for autoimmune
disease and can contribute to a leaky gut.
3. Eat the right fats. Increase your intake of anti-inflammatory foods rich in
omega-3 fats, including cold water fish, grass-fed beef, walnuts, chia seeds, flax
seeds and hemp seeds.
4. Eat the rainbow. Choose a variety of colorful non-starchy vegetables and
berries every day. These foods are packed with phytonutrients.
5. Check for hidden food allergens with food sensitivity testing. The 10-Day
Detox Diet is designed to eliminate most food allergens.
6. Steer clear of non-organic soy. Some people with autoimmune conditions
feel better removing soy. Others can moderately tolerate whole forms of soy
like tempeh or tofu. You may want to experiment with soy to see how it affects
you. Always opt for non-GMO soy.

7. Keep your intake of nightshades (tomato, eggplant, peppers, etc.) low to

moderate in order to lessen the potential for an autoimmune reaction.
8. Take supplements (see WHAT TO TAKE: Supplements below for exactly
which products to take) to help boost levels of omega-3 fatty acids, vitamin D,
vitamin C, zinc, magnesium, probiotics, curcumin, and antioxidants all of
which are instrumental in calming down an overactive immune system.
9. Exercise is a natural anti-inflammatory. Move your body regularly and
appropriately for your physiology.
10. Manage your stress. Practice deep relaxation through yoga, breathwork,
biofeedback, or massage because stress worsens the immune response.
11. Check for hidden infections like yeast, viruses, bacteria, and Lyme with the
help of a doctor and treat them.
12. Get checked for heavy metal toxicity. Mercury and other metals can trigger
13. Fix your gut by working with a Functional Medicine practitioner.
14. Tell your doctor about Functional Medicine, encourage him or her to get
trained, or buy them a Textbook of Functional Medicine as a holiday present.
Go to www.functionalmedicine.org for more information.
15. See my guide on How to Work With Your Doctor To Get What You Need to
learn what tests you need and how to get them.

Remember, our bodies are not defective. You can thrive and be healthy by
paying attention to a few natural laws of biology. You dont need drugs to


Below is your step-by-step meal plan. All recipes can be found in The 10-Day
Detox Diet Cookbook.

BREAKFAST: Strawberry-Almond-Coconut Smoothie (pg. 64)
LUNCH: Dr. Hymans Super Salad Bar (pg. 85)
SNACKS: cup almonds, CucumberKale Smoothie (pg. 272)
DINNER: Roasted Salmon and Asparagus with HerbAvocado Mash (pg.
156) and Wild Mushroom Saut (pg. 258)

BREAKFAST: Aa Smoothie (pg. 66)
LUNCH: Shrimp and Snow Pea Salad (pg. 98)
SNACKS: cup walnuts, Roasted Vegetables with Artichoke Hummus
(pg. 278)
DINNER: Yellow Curry with Chicken Meatballs (pg. 198) and Cauliflower
Rice (pg. 264)

BREAKFAST: Turkey Sausage Patties (pg. 79) with a side of scrambled or
poached eggs
LUNCH: Brussels Sprouts and Broccoli Slaw with Seared Scallops (pg. 91)
SNACKS: cup cashews, Roasted Vegetables with Artichoke Hummus
(pg. 278)
DINNER: Slow-Cooked Brisket with Fennel and Onions (pg. 219) and
Wilted Mizuna with Walnuts (pg. 257)

BREAKFAST: Leftover Sausage patties with a side of scrambled or
poached eggs
LUNCH: Mustard Greens with Grilled Salmon (pg. 96)
SNACKS: cup pecans, Creamy Herbed Tahini Dip (pg. 281) with
DINNER: Pacific Coast Bouillabaisse (pg. 137) with Green Beans and
Almonds (pg. 254)

BREAKFAST: CocoaAlmond Smoothie (pg. 69)
LUNCH: Chicken Salad in Endive Cups (pg. 108) with Arugula and Fennel
Salad (pg. 252)
SNACKS: cup almonds, Creamy Herbed Tahini Dip (pg. 281) with
DINNER: Thai Green Curry with Soft-Shell Crabs (pg. 143) and Wilted
Mizuna with Walnuts (pg. 257)

BREAKFAST: SpinachMushroomAsparagus Strata (pg. 82)
LUNCH: Thai Chicken Noodle Soup (pg. 130) with Arugula and Fennel
Salad (pg. 252)
SNACKS: cup hazelnuts, Warm Herbed Olives (pg. 284) with fresh
DINNER: Lamb and Mustard Green Stir-Fry (pg. 243) and Swiss Chard
with Pine Nuts and Scallions (pg. 256)

BREAKFAST: Wild Mushroom and Leek Frittata (pg. 77)
LUNCH: Seaweed Salad with Poached Shrimp (pg. 104)
SNACKS: cup pumpkin seeds, Warm Herbed Olives (pg. 284) with fresh
DINNER: Whole Snapper Stuffed with Scallion and Ginger (pg. 165) and
Mashed Cauliflower with Horseradish (pg. 265)
BREAKFAST: Aa Smoothie (pg. 66)
LUNCH: Dr. Hymans Super Salad Bar (pg. 85)
SNACKS: cup walnuts, GuaKale-Mole (pg. 285) with fresh vegetables
DINNER: Chili-Spiced Turkey Meatloaf with Roasted Carrot Salad (pg.
210) and Zucchini Ribbons with Pearl Onions and Cardamom (pg. 268)
BREAKFAST: Strawberry-Almond-Coconut Smoothie (pg. 64)
LUNCH: Leftover Meatloaf and side salad
SNACKS: cup sunflower seeds, Gua-Kale-Mole (pg. 285) with fresh
DINNER: Tandoori Shrimp with IndianSpiced Cabbage (pg. 145) and
Jicama Fries (pg. 271)
DAY 10
BREAKFAST: Aa Smoothie (pg. 66)
LUNCH: Dr. Hymans Super Salad Bar (pg. 85)
SNACKS: cup pine nuts, Lemony Cashew-Tahini Dip (pg. 288) with
fresh vegetables
DINNER: Forty-Clove Baked Chicken with Swiss Chard (pg. 179) and
Shredded Brussels Sprouts with Warm Walnut Dressing (pg. 255)


Welcome to The 10-Day Detox Diet! Im so glad you are ready to take back your
health and applaud you for jumping on board. If you are curious about the role
your food choices play in your health, then you are on the right track. I have
spent my career researching the effect of food on health, and the evidence is
clear that food is medicine and what you put on your fork has everything to do
with how you look and feel! The 10-Day Detox Diet is about rethinking your
approach to food, and helping you understand that food is way more than just
calories, it is information. In fact it is the most powerful medicine to heal and
achieve an ideal weight. That is if you choose the right information. And that is
what The 10-Day Diet Diet is all about. It promotes healthy, sustainable weight
loss and lifelong health and wellness. I created this Roadmap as a companion to
The 10-Day Detox Diet Cookbook. It is meant to be a quick reference sheet to
help you become comfortable with the healthy, wholesome and delicious
ingredients you will be using for the next 10 days. It provides a clear guide to
portion size and to the frequency of your meals and snacks. I hope this Roadmap
helps you get started on your journey and that it comes in handy when you need
a quick reminder that you can do this! Enjoy the ride!


The 10-Day Detox Diet was created so I could teach you how easy, fast and
delicious it can be to lose weight and create health. Just follow this scientifically
proven program, and in 10 days not only can you lose up to 10 pounds, but you
can also put an end to chronic health problems including type 2 diabetes,
asthma, joint pain, digestive problems, autoimmune disease, headaches, brain
fog, allergies, acne, eczema and even sexual dysfunction. How is that possible?
Because what makes you sick makes you fat, and what makes you fat makes you
sick. Its all connected. You know when your computer freezes up? What do you
do? You reboot. Well, the 10-Day Detox Diet does the same thing for your
metabolismby following my scientifically proven diet and lifestyle practices,
we can reset your metabolism to function as it was designed to. Youll lose
weight without going hungry, and clear up a whole list of health symptoms
without fad diets or dangerous pills. And all it takes is 10 days.


What if everything you ever learned about weight loss was wrong? What if losing
weight has nothing to do with calories counting them or cutting them out by
sheer willpower? What if, in fact, most health professionals have been giving
you the wrong adviceadvice that has been making you fat and sick?
Could it be we have had it all wrong? Yes! There has been one fatal flaw in our
thinking that the amount of calories we eat is more significant to weight
management than the quality of those calories. Its true that, in a vacuum, all
calories are the same. A thousand calories of soda and a thousand calories of
broccoli burned in a laboratory will release the same amount of energy. But all
bets are off when you actually consume the soda or the broccoli. These foods
trigger very different biochemical responses in the bodydifferent hormones,
neurotransmitters and immune messengers. The same amount of calories has a
profoundly different effect on the body. Eating a high-carb, low-fat diet slows
down your metabolism. If you restrict your calories, you will end up triggering
very ancient biological adaptions that protect us from starvation. You will slow
your metabolism and get a lot hungrier. Dont worry about how much you eat,
because you will never be able to control that. Rather, focus on what you eat
the quality of the food and the composition (high in fiber, good quality protein
and fat, low in starch and sugar). When you do, you wont be hungry and your
body will shift from fat storage mode to fat burning mode. And, you will prevent
most chronic diseaseincluding heart disease, type 2 diabetes, cancer and

My 10Day Detox Diet program and companion cookbook will show you what
food to eat, the proper portion sizes to enjoy and the important lifestyle
practices to incorporate into your daily routine so you melt away the fat and
restore health to your whole body, mind and spirit. I use the science and
principles of Functional Medicine, which is the future of medicineavailable
now. It seeks to identify and address the root causes of disease, and views the
body as one integrated system, not a collection of independent organs divided
up by medical specialties. It treats the whole system, not just the symptoms.
Through my Functional Medicine training, I was taught to treat the patient, not
the disease. By shifting the traditional disease-centered practice of medicine to

a patient-centered approach, Functional Medicine practitioners address the

whole person, not just an isolated set of symptoms. We look at the interactions
among genetic, environmental and lifestyle factors that can influence long-term
health and complex, chronic disease. In this way, Functional Medicine supports
the unique expression of health and vitality for each individual. While each of
you is biologically unique, all of us share common foundations comprising an
optimal functioning system. Ive based this program off of specific
commonalities Ive observed from years of clinical practice and research and
made them available to you in my systematic, easy-to-follow 10Day Detox Diet.


Low-toxicity animal- or plant-based protein such as: halibut, mussels, wild
salmon (canned or fresh), sardines, sable, shrimp, scallops, grass-fed beef,
lamb and organic chicken, and nuts and seeds if you want to focus on plantbased proteins
High-quality fats and oils such as: Avocado oil, coconut oil, olive oil, expeller
pressed sesame oil
Low-toxicity vegetables, including sweet potatoes and winter squash
Low-toxicity fruits. See Dirty Dozen and Clean Fifteen from www.ewg.org
SWEETENERS None. Not even artificial sweeteners like aspartame, Splenda or stevia
High-quality, full-fat organic dairy (this is eliminated in the 10-Day Detox
Wholekernel grains such as: black rice, brown rice, qinoa, buckwheat
Avoid pasta and other flour-based products Beans are ok, if you tolerate
them, however not sweetened baked beans
Purified water, unsweetened herbal tea, seltzer, or mineral water (in
moderation) Taper off caffeinated beverages, by cutting intake of
BEVERAGES coffee/tea in half on Day One of prep; on Day Two, cut Day Ones intake in
half again. This will help reduce withdrawal symptoms No soda, diet soda,
sports drinks, fruit juice or alcohol



Poultry: chicken, turkey, duck, pheasant, Cornish game hen, look for
hormone and antibiotic free
Seafood: anchovies, clams, cod, crab, flounder/sole, herring, small halibut,
mussels, wild salmon (canned or fresh), sardines, sable, shrimp, scallops,
Eggs: Up to 8 per week, organic or omega 3 eggs only
Red or Wild Meat: lamb, beef, bison, venison, ostrich, deer, elk
Soy: tofu or tempeh, organic non-GMO only
Nuts & Seeds:
Nuts: almonds, Brazil, cashews, hazelnuts, macadamia, pecans, pine,
pistachios, walnuts, raw cacao
Seeds: chia, flax, hemp, pumpkin, sesame, sunflower
Nut/Seed Butters: Almond, cashew, pecan, macadamia, walnut
Nut Flours: almond meal, coconut flour




For cooking with high heat: coconut, grapeseed, avocado

For cooking with moderate heat: olive, grapeseed, unrefined sesame
For cooking without heat: flaxseed, extra virgin olive
Nuts & Seeds: (See above)
Fish: salmon (canned or fresh), sardines, trout, herring, anchovies
Produce: avocado, olives, raw cacao, coconut
Artichokes, arugula, asparagus, avocado, bean sprouts, beet greens, broccoli,
Brussels sprouts, cabbage, cauliflower, celery, chives, collard greens, cucumber,
dandelion greens, eggplant, endive, garlic, ginger root, green beans, hearts of
palm, kale, kohlrabi, lettuce, mushrooms, mustard greens, onions, parsley,
peppers (bell, chili, etc.), radicchio, radish, rutabaga, seaweed, shallots, snap
beans, snow peas, spinach, summer squash, Swiss chard, tomatillos, tomatoes,
turnips, turnip greens, watercress, zucchini
Blackberries, blueberries, cranberries, kiwi, lemons, limes, raspberries
None. Not even artificial sweeteners like aspartame, Splenda or stevia
No grains or beans of any kind for 10 days
Purified water, herbal tea, seltzer, mineral water (in moderation)


Types of Food for The
10Day Detox Diet


4-6 ounces


3 daily, plus 2, 1-ounce protein-based

limit to 4 to 6 ounces, once or

1-2 per week
twice a week
cup berries
1 daily
cup or small handful
1 daily
cup cooked or 2 cups raw

At least 5-7 daily

1 tablespoon oil, cup avocado,

3-8 daily
Half your body weight in ounces, plus
8 ounces
more for supplements, and increased
needs re: detoxing.

TIPS FOR THE 10DAY DETOX DIET (as best as your budget affords)
Look for organic, grass- or range-fed, antibiotic- and hormone-free poultry,
eggs and meat
Look for small, wild or sustainably-raised, low-mercury, cold-water fish
Choose organic omega-3 eggs from pasture-raised chickens
Choose non-GMO, organic whole food based soy like tofu or tempeh
Look for raw nuts and seeds; avoid those which are cooked in oil or fried
Choose expeller or cold-pressed and unrefined oils


Did you know that belly fat is not just annoying but also potentially
very hazardous to your health? It not only causes belly bulge, love
handles, and bloat it also can lead to serious diseases including heart
disease, type 2 diabetes, high blood pressure and strokes. Belly fat is
not just there holding up your pants. It is an active organ, filled with
cells called adipocytes that release unwanted hormones, brain
chemicals and inflammatory signals. These chemical messengers
make you hungry, slow your metabolism and promote fat storage,
especially more belly fat. It sabotages any effort to lose weight or get
healthy. The good news is that I am about to share 5 fast fixes to
quickly reduce your belly fat and possibly save your life. My book, The
Blood Sugar Solution 10-Day Detox Diet and the 150 recipes in The 10
Day Detox Diet Cookbook are designed to be a foolproof, step-by-step
plan to help you achieve this goal. Heres a quick start guide to getting
to the root of your weight and health problems.


1. Go cold turkey and eliminate all sugars from your diet for 10 days.
Scan ingredient labels for hidden names of sugar so you can be sure to avoid it
at all costs. Look for these sugars in disguise and just say no for 10 days (if you
find yourself saying but what about or can I just have then you are likely
addicted to sugar and carbs and it is even more reason to go cold turkey and
reclaim your hormones, brain chemistry and metabolism. Stop sugar or sugar
substitutes by ANY name including agave nectar, high fructose corn syrup, cane
syrup, dextrose, fructose, honey, invert sugar (a mixture of glucose and
fructose), maltodextrin, malt syrup, maple syrup, raw sugar, sucrose, turbinado
sugar, rice syrup, sorbitol, mannitol, aspartame and yes, even stevia. There are
morebut these are the main ones to watch for and avoid for at least 10 days.

2. Switch your metabolism into fat-fighting mode.

Engage your parasympathetic nervous system to burn fat. Stress makes you fat
and relaxing makes you thin. When you deeply relax, your body switches to fat
burning and away from fat storage. And its easy to do. As easy as breathing. Try
practicing deep relaxation for 20 minutes daily or simply focus on deep
breathing by doing my Take 5 Deep Breathing activity 3 to 5 times daily. Its
simple. Take five slow deep breaths in to the count of five and out to the count
of five, and repeat it five times. And then try it when you wake up, before every
meal, and at bedtime.

3. Trick your body.

Mix up your routines to keep your body guessing! When you fall into a rut, your
body gets used to it and your metabolism starts to slow. To keep your
metabolism running smoothly, switch up your daily exercise routine. Keep it new
and exciting one day do interval bike riding, the next day, take a yoga class.
And incorporate a variety of whole, fresh foods into your diet. Eating the same
thing every day not only bores your taste buds but also contributes to a slow
4. Make healthy fat your friend, not your foe.
Eat a serving or two of healthy fats (avocado, hemp seeds, flaxseeds, chia seeds,
almonds, sardines, salmon, trout, grass-fed meat, omega 3 eggs, olives, coconut
oil, tahini, etc.) with every meal to fuel your body. These are antiinflammatory
fats, which mean they put out the smoldering fires in your system preventing
you from burning fat. They also keep you from being hungry, speed up your
metabolism and increase fat burning. Yes, its true. Fat is not a four letter word.
In fact, fat is key to helping your body lose belly fat and lose weight.
5. Restore nutrient deficiencies.
Our society is overfed and undernourished. Being deficient in key minerals (such
as magnesium, selenium, zinc, calcium, and potassium), vitamins (like D3, B6,
B12 and folate) and essential fatty acids can slow down your metabolic function
and roadblock your weight loss. You need nutrients to run your metabolism, so
make sure you eat a whole foods diet and supplement with high-quality
nutritional supplements, as needed.



Prep Time: 15 minutes | Cook Time: 12 minutes | Serves: 4
4 omega-3 eggs, whisked 1
tablespoon extra virgin olive oil
cup onion, diced
2 cloves garlic, minced
1 cup greens of choice (spinach,
kale, watercress, chard, etc.),
cup sun-dried tomatoes, diced
cup kalamata olives, diced
teaspoon dried basil
Dash cayenne pepper
Sea salt and black pepper to taste
8 slices roast turkey breast, organic
if possible
cup hummus
1 avocado, sliced into 8 segments

1. Keep whisked eggs in a bowl at room temperature.
2. Heat oil over medium-high heat and saut onion for 2 minutes,
or until softened. Reduce heat to medium-low.
3. Add garlic and stir to combine. Add greens, tomatoes, olives
and seasonings. Cook for another 2 minutes, stirring frequently.
4. Add eggs to mixture and scramble.
5. Turn heat off.
6. Layer 2 slices of turkey together. Spread a layer of hummus on
top. Place a little egg mixture on one-half of the turkey breast
and then roll the rest of the turkey around the egg mixture.
7. If desired, place back into skillet and cook the wrap until the
turkey is warmed through, or eat as-is. Spread any leftover egg
mixture over the top.
8. Top with avocado and serve with a side of berries.
Nutritional analysis per serving (1 wrap): calories 324, fat 24 g,
saturated fat 5 g, cholesterol 343 mg, fiber 5 g, protein 20 g,
carbohydrate 7 g, sodium 493 mg
Nutritional analysis per serving (1 wrap with cup berries):
calories 365, fat 24 g, saturated fat 5 g, cholesterol 343 mg, fiber
7 g, protein 21 g, carbohydrate 17 g, sodium 499 mg

What to Do: Other lifestyle factors

I encourage 30 to 45 minutes of cardiovascular exercise at least six times a
You may try interval training (a good example is wind sprints, which are
described in The Blood Sugar Solution) if you are feeling stronger. I also
encourage strength training to build muscle and reduce body fat composition.
Exercise is not a luxury. Its a necessity when it comes to preventing almost all
chronic disease, from heart disease to cancer, from dementia to diabetes, from
osteoporosis to osteoarthritis. You cannot age successfully without it. It is
simply how we are designed.

Reduce Stress
Stress alone can cause many chronic diseases. Take a heart attack. Stress often
triggers a cascade of events that cause a heart attack by creating inflammation,
causing high blood pressure, and even making your blood more likely to clot.
Finding ways to manage stress and to relax is essential for dealing with nearly
all chronic health conditions.
Learn to reduce stress by doing regular relaxation exercises such as yoga, tai
chi, meditation, breathing, guided imagery, or whatever it takes to engage the
relaxation nervous system, which can lower your inflammation and blood
sugar levels as well as increase metabolism and help with your overall health.
Try classes, buy CDs (you can try my Ultra Calm audio program), try therapy, or
just go out and have fun. Do whatever it takes to hit the pause button on a
daily basis and maintain your health.

I used to think that MD stood for medical deity and meant I didnt have to
follow the same sleep rules as every other human being. I stayed up late
working long shifts in the emergency room, ignoring the demands of my body.
It wasnt until I learned that shift work leads to a shortened life expectancy
that I quit.
Unfortunately, our lives are infiltrated with constant stimuli that keep us
revved up until the moment we go to bed. Its no wonder so many of us have
trouble getting restful sleep.
Instead of pushing through until your head hits the pillow, try to take a little
holiday in the two hours before bed. Create a sleep ritual a special set of
little things you do before bed in order to guide your body into a deep,
healing sleep.

Here are some tips on how to restore your natural sleep rhythm. It may take
weeks or months, but using these tools in a coordinated way will eventually
reset your biological rhythms:
Practice the regular rhythms of sleep. Go to bed and wake up at the same
time each day.
Use your bed for sleep and romance only, not for television or even reading.
Create an aesthetic environment that encourages sleep. Use serene and
restful colors and eliminate clutter and distraction.
Create total darkness and quiet. Consider using eyeshades and earplugs.
Avoid caffeine.
Avoid alcohol. It may help you get to sleep initially, but it causes
interruptions throughout the night, resulting in poor-quality sleep.
Get at least 20 minutes exposure to daylight daily. The light from the sun
enters your eyes and triggers your brain to release specific chemicals and
hormones like melatonin that are vital to healthy sleep, mood, and aging.
Eat no later than three hours before bed. Eating a heavy meal prior to bed
will lead to a bad nights sleep.
Dont exercise vigorously after dinner. It excites the body and makes it more
difficult to get to sleep.
Write your worries down. One hour before bed, write down the things that
are causing you anxiety and make your to-do list for the next day to reduce
your worry. It will free up your mind and energy to move into deep and restful
Take a hot salt/soda aromatherapy bath. Raising your body temperature
before bed helps to induce sleep. A hot bath also relaxes your muscles and
reduces tension physically and psychically. By adding 1 to 1 cups Epsom salt
(magnesium sulfate) and 1 to 1 cups baking soda (sodium bicarbonate) to
your bath, you will gain the benefits of magnesium absorbed through your skin
and the alkaline-balancing effects of the baking soda, both of which help with
Get a massage or stretch before bed. This helps relax the body, making it
easier to fall asleep.

Warm your middle. This raises your core temperature and helps trigger the
proper chemistry for sleep. A hot-water bottle, heating pad or a warm body
can do the trick.
Avoid medications that interfere with sleep. These include sedatives (which
are used to treat insomnia, but ultimately lead to dependence and disruption
of normal sleep rhythms), antihistamines, stimulants, cold medication,
steroids, and headache medication that contains caffeine.
Use herbal therapies. Try 200 mg of passionflower, or 320 mg to 480 mg of
valerian root extract standardized to 0.2 percent valerenic acid one hour
before bed.
Take 200 mg to 400 mg of magnesium citrate or glycinate before bed. This
relaxes the nervous system and muscles.
Other supplements and herbs can be helpful in getting some shuteye. Try
calcium, theanine (an amino acid from green tea), GABA, 5-HTP, melatonin,
and magnolia. (I like a product called Kavinace UltraPM that has a form of
GABA, melatonin, and 5-HTP all in one. It works well for many of my patients.)
Try 1 mg to 3 mg of melatonin at night, which can help stabilize your sleep
Get a relaxation, meditation or guided imagery CD. Any of these may help
you get to sleep.

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