Foundations of Wellness Series

Part 2

Sleep.

Benefits

  • 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!

Amount

  • 7 – 9 hours
  • Listen to YOUR body

Life Cycle

Not Feeling Well

Stress

Cleanse

  • Male vs Female
  • SOLID
  • 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!

Routine

Time to Sleep

Time to Rise

Everyday!

Create Your Sleep Sanctuary

Temperature

Darkness

Electronics/EMFs

Use Slide for Guidance

Challenges?

Identify and fix

Sleep Aids

Add Where Necessary

Educate Yourself!!

Educational Resources