Foundations of Wellness Series

Part 2



  • More Energy
  • Think More Clearly
  • Feels Good – Favorite Part of the Day
  • Body Heals
  • Because I Have To

The Science

Harvard School of Public Health:

  • Boost Your Immune System
  • Better Mood
  • Increase Productivity / Brain Function (IF)
  • Improves Memory
  • Aids in Weight Loss
  • Cellular Repair
  • *** You Will Feel Better!


  • 7 – 9 hours
  • Listen to YOUR body

Life Cycle

Not Feeling Well



  • Male vs Female
  • Nap 30-45 Minutes

Quality: Things to consider

  • Mattress
  • Pillow
  • Temperature
  • Partner
  • Snoring/Apnea
  • Sleep Study
  • Pets
  • Noise
  • Light
  • Electric Panel Location (Smart Meter??)
  • Sleep App

Quality: Creating a sleep sanctuary

  • Go to bed at the same time every night
  • Wake at the same time every morning
  • Make the room dark and cold
  • Aim for 7-9 hours of sleep
  • Stop all food/liquids 3 hours before bed (especially alcohol)
  • Stop all electronics ideally once the sun goes down
  • Unplug EVERYTHING (electronics) in your room
  • Put your phone on airplane mode or leave it out of your bedroom at night
  • Turn off the wi-fi and blue tooth signals in your home
  • Try to be asleep by 9:45 pm (beauty rest happens at 10:00)
  • Try to wake around SUNRISE
  • Make a rule “the bed is used for 2 things only” – and keep it that way

Quality: Sleep Aids

Take Me

  • Magnesium
  • Valerian Root
  • Chamomile Tea
  • Melatonin WITH Doctor Supervision

Use These

  • Ear Plugs
  • Eye Mask
  • Guided Meditation
  • Journaling
  • Prayer
  • Gratitude Giving
  • Bedtime Yoga
  • Blue Light Glasses
  • Aromatherapy
  • White Noise Machine

Action Steps

Goal Wake Feeling Rested EVERY Day!


Time to Sleep

Time to Rise


Create Your Sleep Sanctuary




Use Slide for Guidance


Identify and fix

Sleep Aids

Add Where Necessary

Educate Yourself!!

Educational Resources