1. Presented by: Dr. Carmen Anne Luterbach, ND SLEEPING SOUNDLY

2. Importance of Sleep Memory Immune support Growth – especially infants and children Repair – healing of injured or damaged tissues Weight management – lack of sleep leads to increased appetite Learning capacity – increases neural connections in the brain

3. Sleep requirements – change with age Age and conditionSleep Needs Newborns (0–2 months)12 to 18 hours Infants (3–11 months)14 to 15 hours Toddlers (1–3 years) 12 to 14 hours Preschoolers (3–5 years)11 to 13 hours School-age children (5–10 years)10 to 11 hours Adolescents (10-17 yeard)8.5 to 9.25 hours Adults7 to 9 hours Elderly6 to 6.5 hours Pregnant women8(+) hours The bottom line is: how much sleep is right for YOU!

4. Sleep Deprivation: What happens when we don’t sleep? Muscle aches and pains Confusion, memory loss Depression, irritability Hand tremors Headaches, malaise Hallucinations Sensitivity to cold Bloodshot, baggy eyes Obesity Increased blood pressure Increased stress hormone Increased risk of: Diabetes, Fibromyalgia Temper tantrums (children) Severe yawning ADHD, psychosis

5. Types of Insomnia Maintenance Insomnia More common among older people Waking up during the night Falls asleep easily, wake hours later and cannot return to sleep Onset Insomnia Difficulty falling asleep Cannot let the mind relax, worries Early Morning Awakening Awaken much earlier than normal time to rise May be a sign of Depression

6. Secrets for a Sound Sleep Regular Sleep Schedule Set an alarm clock (turn the clock face away) Even on the weekends?!! Keep a sleep journal

7. Secrets for a Sound Sleep Avoidance of stimulating substances: Alcohol, caffeine and nicotine interfere with sleep quality

8. Secrets for a Sound Sleep Routines and Rituals: Relaxing activities an hour before bed Darken the home, candle-light Listen to calming, quiet music

9. Secrets for a Sound Sleep Your nocturnal environment: Keep the bedroom dark at night Ensure a quiet space (consider ear plugs) Keep up the fung shui = no clutter! Comfortable mattress and pillows

10. Secrets for a Sound Sleep Disturbed sleep: one of the earliest symptoms of stress A message about how you are conducting your life Are you living a Balanced life?

11. Secrets for a Sound Sleep Get up and Get out! Midnight meditation Work on a project, listen to music Awareness – be mindful of your emotional state Fear, sadness, anger, anxiety

12. Secrets for a Sound Sleep Regular, daily exercise: DAY: Cardiovascular activities Running, hiking, cycling, walking NIGHT: Relaxing and gentle activities Yoga, stretching, Tai chi

13. Secrets for a Sound Sleep Use of the bedroom (an acceptable form of stimulation) SEX AND SLEEP ONLY!!

14. Herbal Medicine Skull Cap Scutellaria baicalensis Restless sleep with anxiety, worry and racing thoughts Chamomile Chamomila recutita Alert with difficulty falling asleep Valerian Valeriana officinalis

15. Bedtime Snacks Cherry Juice – high in Melatonin a natural substance that promotes the sensation of tiredness Sesame seeds or tahini spread on crackers or fruit high in tryptophan Warm tea, rice or almond mylk –calm soothing drinks bring energy to the digestive tract to promote rest and digestion

16. The Root Cause Get to the Root of your insomnia! Insomnia is often a symptom of an underlying condition If your insomnia persists for more than 4 weeks, consult your local naturopathic physician.

17. Resources and Links: Full Catastrophe Living by Jon Kabat-Zinn The Relaxation & Stress Reduction Workbook by Martha Davis, et al. www.allaboutdepression.com/relax www.moodgym.anu.edu.au/