My personal coach – sleep

This Personal Coach program is designed to help you take simple steps toward living more serenely. The objective is to help you achieve a healthy lifestyle by using easy-to-adopt measures to sleep more soundly again.

DEVELOP THE RIGHT HABITS!

IN THE MORNING 

• Get up at the same time, every day if possible.
• Prepare a healthy breakfast (with whole-wheat bread or cereals, a dairy product, fruit juice and one cup of tea or coffee).

DURING THE DAY

• Take a nap if possible, for a half an hour maximum, so as not to prevent you from sleeping at night.
• Eat a balanced meal rich in antioxidants (vitamins C and E, beta-carotene and selenium), vitamin B and magnesium  for optimal nutrition.
• Practice a physical activity
• Avoid unhealthy snacks.

AT THE END OF THE DAY

• Have a light meal at a fixed time, two to three hours before bed.
• Avoid stimulants (coffee, tea, soda, tobacco and alcohol).
• Do not do any intense physical activity after 8pm. This could prevent you from sleeping.
• Disconnect… Unplug all electronic devices(cell phone, PC, tablet and television) one hour before going to bed. They stimulate the brain and make it harder to sleep
• Listen to your body. As soon as you feel tired (e.g. yawning, burning eyes), go to bed.
• Turn your alarm clock towards the wall. Looking at the time when you cannot sleep only makes things worse.
• Avoid sleeping with a pet since it could disturb your sleep.
• Concentrate on your breathing if sleep is slow to come.

LACTIUM^® RECOMMENDED DOSAGE

To ensure Lactium^®, your daily partner, is as effective as possible, take 150 to 300mg per day⁽¹⁾⁽²⁾ for 15 days to one month or 600mg  per day for two days (one day before and on the day of a particular event

⁽¹⁾ Lanoir D. (et Al.), Long term effects of a bovine milk alpha-S1 casein hydrolysate on healthy low and high stress responders.  Stress, 5 (suppl.), 124, (2002)
⁽²⁾ Dr Abdul Samad F. (et. Al.), Evaluation of the effect of LACTIUM^® 300 mg consumption. Unpublished, (2011)
⁽³⁾ Messaoudi M. (et Al.), Anxiolytic-like effects of the milk protein hydrolysate lactium^® in healthy human volunteers. Stress, 5(suppl.), 124, (2002)