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? 1. 2. 3.

26. QUESTIONS?