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

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Presentation on theme: "ABCs of Good Sleep Morella Devost, EdM, MA Holistic Health Counselor & Hypnotherapist."— Presentation transcript:

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 THE ABC’S OF GOOD SLEEP Z Z Z z z z z....

7 The ABCsss…zzzz… A void snacking before bed

8 A romatherapy can help… Lavender Lemon balm The ABCsss…zzzz…

9 B edtime ritual helps you fall asleep like a baby The ABCsss…zzzz…

10 C hicken-house bedtime The ABCsss…zzzz…

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

12 E at light at night The ABCsss…zzzz…

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

14 G rounding

15 H erbs like chamomile, valerian and kava promote relaxation and deep sleep The ABCsss…zzzz…

16 L ose some weight The ABCsss…zzzz…

17 M agnesium can also help relaxation and deep sleep

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

19 N oise reduction with white noise or nature sound machines The ABCsss…zzzz…

20 O ff with the cell phone & iPad! The ABCsss…zzzz…

21 P ower off the TV and computer! The ABCsss…zzzz…

22 R educe caffeine The ABCsss…zzzz…

23 W orkout! The ABCsss…zzzz…

24 The 3 main supplements that can help… 1.Melatonin: to increase sleepiness at bedtime 2.Valerian: to induce deeper sleep 3.Magnesium: to foster relaxation

25 What are 3 things you can improve on tonight?

26 QUESTIONS?


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