A Better Nights Sleep How to get a better nights sleep Humans are the only mammals that willingly delay sleep.

The Importance of Sleep Decrease StressWeight Loss Improve Memory Energy Emotional Wellbeing Overall Performance Detoxification Decrease Inflammation Avoiding Accidents Immune Function Enhance Athletic Performance When you sleep, your body rests and restores its energy levels and regenerates cells. A good night's sleep is often the best way to help you cope with stress, solve problems, or recover from illness. 9 hours for teens 6-8 hours for adults are needed each night Repair and replenish damaged cells Triggers hormones Restore Alertness Builds bones and muscles Being awake for 16 hours straight decreases your performance as much as if your blood alcohol level were.05% (the legal limit is.08%)

What happens during sleep Sleep is restorative, yet it is an active state that affects both your physical and mental well-being. Sleep is prompted by natural cycles of activity in the brain and consists of two basic states: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep, which consists of Stages 1 through 4. 3 & 4 are deep sleep stages. During the deep stages of NREM sleep, the body repairs and regenerates tissues, builds bone and muscle, and appears to strengthen the immune system.

Circadian Rhythm Keep a regular “sleep schedule” Even on weekends “Early to bed and early to rise Makes a man healthy, wealthy and Wise” Ben Franklin Develop a down-time or calming ritual before bed Balance diet 3 hours before bedtime Having trouble waking up on Monday mornings? Blame social jet lag on your altered weekend schedule.

Symptoms of Insomnia Difficulty falling asleep Awakening frequently during the night Awakening too early Not feeling well rested after a nights sleep Awakening in the middle of the night and not being able to get back to sleep 40 million Americans are not getting enough sleep 58% of adults experience sleep problems Insomnia is not defined by the amount of sleep you lose each night but by drowsiness, difficulty concentrating, headaches, irritability, and other problems it causes each day.

Causes of Insomnia Stress Illness Overactive Mind Lifestyle Habits Menopause Side Effects of Medications Chronic Pain Restless Leg Syndrome Alcohol Caffeine, Chocolate Recreational Drugs Grief Insomnia is a natural part of grieving. Taking sleeping pill can disrupt this natural process.

Underlying Medical Conditions Heart Disease Kidney Disease Obesity Diabetes Neurological Illness Thyroid Disease Narcolepsy Heartburn Nocturia Sleep Apnea Restless Leg Syndrome Menopause See your doctor and address the concern

Chronic Insomnia Can lead To: Good sleep in not a luxury, rather it is an essential requirement for well-being, optimal functioning and quality of life. Can contribute to mental anxiety and illness

What Not to Do Avoid movies and books with action Avoid Sympathetic Response Take troubles to bed Light from electronics Avoid fighting before bed if you do resolve it first No loud noise in your room, make it peaceful Sea Otters hold hands at night so that they don’t drift apart One of our biggest sleep distractions is 24 hour internet access.

Light Makes a Difference Dim light as the sun goes down Nature is telling us what to do Get at least minutes of sunlight Avoid naps in the day. Children not included Sleep in total darkness If up at night us as little light as possible Light suppresses melatonin Shut off all electronics

Good Bedtime Habits and Stress Reduction Stretches Take a warm bath Correct breathing helps bring you into a sympathetic state Yoga and Prayer

Children’s bedtime Routine is the key for children and adults

Sleep Positions Poor sleep position Good sleep positions Cervical support Neck Pillow under Neck Sleeping on Your Side Pillow between Knees for support Pillow under knees/knee elevated Sleeping on Your Back

Diet will help Food that contribute to insomnia Caffeine Chocolate Alcohol Refined carbohydrates, Sugar-or salt –rich foods Foods that help reduce insomnia Spinach Beans Lentils Avocados Bananas Plain non-fat yogurt Unrefined grains Going without sleep can make you hungry as levels of leptin fall. (leptin is a hormone that regulates appetite) Avoid spicy foods that may cause heartburn Avoid heavy meals 3 hours before bedtime High fat, high carb foods Are believed to produce nightmares. Healthy organic foods are believed to produce sweet dreams. A light snack before bed is good so that you don’t have stomach discomfort. Because our cells regenerate while we sleep, we may feel sleepy when first taking the LLV.

Exercise Regular exercise usually improves your sleep patterns. Sporadic exercise or exercising before bed may keep you up. It may take time to see the results. One study suggests the results may take up to four months. Exercise 3-4 times a week for 30 minutes

Massages Helpful Protocols Aroma Touch Technique SOC Neurological

Bedroom Makeover Temperature Your body temperature naturally drops as you drift into sleep, so cooling down your bedroom can jump start the process and make it easier to doze off. Most experts advise setting your thermostat 5° to 10° lower than your average daytime temperature. Your room should be < 70 degrees. Women experiencing hot flashes—or those who like to bundle up in blankets—may want to aim even lower. Lighting Hide digital clocks and glowing electronics from view. Put a night-light in your hallway or bathroom in case nature calls at 2 a.m.; that's better than turning on a ceiling light, which would disrupt melatonin levels. And if street lamps or moonlight shines in from outside, consider installing heavy window shades or wearing a dark sleep mask. It's the cardinal rule of sleep hygiene: Your bedroom should be a calming, comfortable haven—designated for sleep and sex only. The more clutter and distractions you're up against at night, the harder it will be to transition into sleep. Keep it Quiet As your body transitions through different stages of sleep, unexpected noise may wake you during shallower cycles.

What About Our Bed Is our bed and pillows keeping us up at night? Bed bugs Allergies Back pain Should clean bed often and replace when needed Replace them regularly

Helpful oils Restless Leg Syndrome LLV Aromatouch Deep Blue Past Tense Sleep Apnea Breathe OnGuard LLV Heartburn Digestzen Wild Orange Peppermint Fennel Narcolepsy LLV Peppermint Frankincense See Doctor Menopause LLV Phytoestrogen Bone Nutrient Frankincense Clary Calm Clary Sage Whisper Geranium Oils to help with sleeping LLV Frankincense Vetiver Serenity Balance Lavender Ylang

Sleep Aid Formulas 15 Lavender 10 Vetiver 8 Roman Chamomile 5 Frankincense 5 Ylang Ylang 5 Wild Orange 5 ml bottle filled with Fractionated Coconut Oil 15 Lavender 10 Vetiver 8 Bergamot 8 Wild Orange 5 Cedarwood 10 ml bottle filled with Fractionated Coconut Oil Good Night= Good Morning Be positive It’s not an alarm clock It is an opportunity clock Zig Zigler