abcs of good sleep
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ABCs of Good Sleep. Morella Devost, EdM , MA Holistic 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 - PowerPoint PPT PresentationTRANSCRIPT
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ABCs of Good Sleep
Morella Devost, EdM, MAHolistic Health Counselor &
Hypnotherapist
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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
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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
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Chronic Sleep Disorders
60 million Americans have one or more…• Narcolepsy• Periodic limb movement• Restless leg syndrome• Insomnia• Sleep apnea
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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
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THE ABC’S OF GOOD SLEEP
Z Z Z z z z z . . . .
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The ABCsss…zzzz…
Avoid snacking before bed
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Aromatherapy can help…LavenderLemon balm
The ABCsss…zzzz…
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Bedtime ritual helps you fall asleep like a baby
The ABCsss…zzzz…
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Chicken-house bedtime
The ABCsss…zzzz…
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Darkness
Sleep in a pitch black room…
And dim the lights after sunset.
The ABCsss…zzzz…
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Eat light at night
The ABCsss…zzzz…
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F is for Fahrenheit! Keep your room cool.
The ABCsss…zzzz…
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The ABCsss…zzzz…
Grounding
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Herbs like chamomile, valerian and kava promote relaxation and deep sleep
The ABCsss…zzzz…
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Lose some weight
The ABCsss…zzzz…
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The ABCsss…zzzz…
Magnesium can also help relaxation and deep sleep
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The ABCsss…zzzz…
Melatonin can help you sleep if you’re not sleepy at bedtime
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Noise reduction with white noise or nature sound machines
The ABCsss…zzzz…
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Off with the cell phone & iPad!
The ABCsss…zzzz…
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Power off the TV and computer!
The ABCsss…zzzz…
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Reduce caffeine
The ABCsss…zzzz…
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Workout!
The ABCsss…zzzz…
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The 3 main supplements that can help…
1. Melatonin: to increase sleepiness at bedtime
2. Valerian: to induce deeper sleep3. Magnesium: to foster relaxation
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What are 3 things you can improve on tonight?
1.
2.
3.
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QUESTIONS?