abcs of good sleep

ABCs of Good Sleep

Morella Devost, EdM, MAHolistic Health Counselor &

Hypnotherapist

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

Poor sleep has side effectsJust 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

Chronic Sleep Disorders

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

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

THE ABC’S OF GOOD SLEEP

Z Z Z z z z z . . . .

The ABCsss…zzzz…

Avoid snacking before bed

Aromatherapy can help…LavenderLemon balm


Bedtime ritual helps you fall asleep like a baby


Chicken-house bedtime


Darkness

Sleep in a pitch black room…

And dim the lights after sunset.


Eat light at night


F is for Fahrenheit! Keep your room cool.



Grounding

Herbs like chamomile, valerian and kava promote relaxation and deep sleep


Lose some weight



Magnesium can also help relaxation and deep sleep


Melatonin can help you sleep if you’re not sleepy at bedtime

Noise reduction with white noise or nature sound machines


Off with the cell phone & iPad!


Power off the TV and computer!


Reduce caffeine


Workout!


The 3 main supplements that can help…

1. Melatonin: to increase sleepiness at bedtime

2. Valerian: to induce deeper sleep3. Magnesium: to foster relaxation

What are 3 things you can improve on tonight?

1.

2.

3.

QUESTIONS?

abcs of good sleep

Documents

nightyou sleep

lack of sleep

abcssszzzzdarkness sleep

energizedpoor sleep

week of insufficient

elevated stress

bp high elevated risk

abcssszzzzeat light