ABCs of Good Sleep

1. ABCs of Good Sleep Morella Devost, EdM, MA Holistic Health Counselor &Hypnotherapist

2. Does this describe you? • You have difficulty falling asleep • You have difficulty staying asleep • You wake up feeling groggy and not rested • You toss and turn a lot • You need caffeine to get going in the morning • You’re sleeping less than 7 hours every night • You sleep with the TV on • You fall asleep on the couch but then wake up to go to bed • You eat a snack late at night • You sleep with a partner/pet who disrupts your sleep • You’re simply never quite rested or energized

3. Poor sleep has side effects Just one week of insufficient sleep alters the activity of your genes, which leads to… • Elevated anticipatory reaction  Overall elevated stress, anxiety and panic • Decrease in mood-balancing neurotransmitters Higher levels of depression • Disruption of circadian rhythms poor white blood cell count = lowered immunity • Impaired cognition poor memory • Sleep lowers blood pressure, lack of sleep keeps BP high  elevated risk for heart disease and stroke • Late night light exposure  reduced melatonin  higher estrogen  higher risk of breast and ovarian cancer • Higher stress  elevated cortisol and adrenaline risk of diabetes • Energy depletion  cravings for sugar, caffeine & carbs

4. Chronic Sleep Disorders 60 million Americans have one or more… • Narcolepsy • Periodic limb movement • Restless leg syndrome • Insomnia • Sleep apnea

5. Why you’re not sleeping Emotional reasons… • Stress and anxiety • Depression Food reasons… • Overeating • Eating late at night • Coffee and/or sugar • Too many carbs & processed foods • Not enough magnesium and other minerals Environmental reasons… • Electric light • Over-stimulated brain • Technology • Sleeping partner / Pets • Toxins • Ungrounded • Poor setup in your room Physiological reasons… • Sleep apnea • Restless leg • Other health issues

6. ZZZz z z z . . . . The abc’s of good sleep

7. The ABCsss…zzzz… Avoid snacking before bed

8. The ABCsss…zzzz… Aromatherapy can help… Lavender Lemon balm

9. The ABCsss…zzzz… Bedtime ritual helps you fall asleep like a baby

10. The ABCsss…zzzz… Chicken-house bedtime

11. The ABCsss…zzzz… Darkness Sleep in a pitch black room… And dim the lights after sunset.

12. The ABCsss…zzzz… Eat light at night

13. The ABCsss…zzzz… F is for Fahrenheit! Keep your room cool.

14. The ABCsss…zzzz… Grounding

15. The ABCsss…zzzz… Herbs like chamomile, valerian and kava promote relaxation and deep sleep

16. The ABCsss…zzzz… Lose some weight

17. The ABCsss…zzzz… Magnesium can also help relaxation and deep sleep

18. The ABCsss…zzzz… Melatonin can help you sleep if you’re not sleepy at bedtime

19. The ABCsss…zzzz… Noise reduction with white noise or nature sound machines

20. The ABCsss…zzzz… Off with the cell phone & iPad!

21. The ABCsss…zzzz… Power off the TV and computer!

22. The ABCsss…zzzz… Reduce caffeine

23. The ABCsss…zzzz… Workout!

24. The 3 main supplements that can help… • Melatonin: to increase sleepiness at bedtime • Valerian: to induce deeper sleep • Magnesium: to foster relaxation

25. What are 3 things you can improve on tonight?

26. Questions?