{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Tips for Better Sleep for Your Family","description":"Check out the full Episode 69 show notes on our website! This episode of the Healthy Family Project podcast is all easy steps we can take to get better sleep. We're joined by Jackie Vegar, registered dietitian and author at The Wellness Solution. Jackie shares foods and supplements to improve sleep, tips fo changing nighttime routines, and how lack of sleep affects our hormones. What We Cover: Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks! 4:08 Welcome back, Jackie! 7:20 Why are teens always so tired?  11:50 How lack of sleep affects hormones   12:50 Change nighttime routines  16:15 Foods to keep on hand for energy & for bedtime  23:07 How does Magnesium help with sleep? 25ish Supplements that help with sleep  31:20 Foods high in B vitamins 35:40 Benefits of drinking tea before bed   39:40 Bedtime snacks About Our Guest, Jackie Vega Jackie is a registered dietitian, ACE-certified personal trainer, wife, and mom of two. She is the founder of the Wellness Solution where she offers guidance to her clients on all things health and fitness. Jackie recently launched the Busy Moms Kitchen podcast where she invites you into her kitchen to listen in on conversations about life as busy moms, reaching health and fitness goals and other things that only you and your girlfriends will understand. Relevant Links Listen to Jackie's Podcast - The Busy Mom's Kitchen Follow Jackie on Instagram & Facebook Food Rx: Foods That Help Reduce Anxiety Is Caffeine Safe for Kids? What You Need to Know about Probiotics for Kids Better Sleep, Clean Home & a Healthier You 10 Proven Tips To Make Your Sleep-Deprived Teen Sleep Better Other Podcast Episodes to Check Out: Episode 58: Realistic Self-Care for Families Episode 64: Tips to Declutter Your Home Episode 6: Mindful Eating for Your Family Healthy Family Project Facebook Group Join our Healthy Family Project Facebook group! This group will serve as a safe space for parents and caregivers to talk all about raising a healthy family - from dealing with a picky eater and tips to get more fruits and veggies onto plates to exercising as a family and mental health. We welcome all of you to join in! Listener Survey! Thank you so much for supporting the Healthy Family Project Podcast! We'd love if you could take 5 minutes to let us know how we can bring you the best possible content future episodes. Take the survey here. Healthy Family Project Podcast Conversations covering hot topics in the world of health, food and family with a dose of fun. Helping families ease their way into a new fresh and healthy world. Be on the lookout for new bi-weekly episodes and don't forget to subscribe on Apple Podcasts, Google Podcasts, Spotify or your favorite podcasting site. If you like an episode, make sure to leave a rating and comment. If you are interested in being a guest on the Healthy Family Project podcast, contact amanda@healthyfamilyproject.com with your topic idea for consideration.   ","author_name":"Healthy Family Project","author_url":"https:\/\/healthyfamilyproject.com\/","html":"