MEDITATION, RELAXATION AND THE ART OF A GOOD NIGHT S SLEEP. Laren Watson, IHC
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1 MEDITATION, RELAXATION AND THE ART OF A GOOD NIGHT S SLEEP Laren Watson, IHC
2 IMPORTANCE OF SLEEP Experts have concluded that getting enough high-quality sleep may be as important to health and well-being as nutrition and exercise.
3 SLEEP AFFECTS OUR HEALTH
4 SLEEP AFFECTS OUR HEALTH Reducing sleep by just two or three hours per night can have dramatic health consequences.
5 SLEEP AFFECTS OUR HEALTH Reducing sleep by just two or three hours per night can have dramatic health consequences. Diseases like diabetes, obesity, cardiovascular, and immune function connected to less than 8 hrs / night.
6 SLEEP AFFECTS OUR HEALTH Reducing sleep by just two or three hours per night can have dramatic health consequences. Diseases like diabetes, obesity, cardiovascular, and immune function connected to less than 8 hrs / night. Major restorative functions in the body such as tissue repair, muscle growth, and protein synthesis occur almost exclusively during sleep.
7 SLEEP AFFECTS OUR HEALTH Reducing sleep by just two or three hours per night can have dramatic health consequences. Diseases like diabetes, obesity, cardiovascular, and immune function connected to less than 8 hrs / night. Major restorative functions in the body such as tissue repair, muscle growth, and protein synthesis occur almost exclusively during sleep. Alters levels of the hormones involved in metabolism, appetite regulation, and stress response.
8 BRAIN FUNCTION & SLEEP
9 BRAIN FUNCTION & SLEEP We are biologically meant to rise and rest with the sun.
10 BRAIN FUNCTION & SLEEP We are biologically meant to rise and rest with the sun study on mice showed sleep clears out harmful waste proteins that may reduce risk of Alzheimer s It s like a dishwasher.
11 BRAIN FUNCTION & SLEEP We are biologically meant to rise and rest with the sun study on mice showed sleep clears out harmful waste proteins that may reduce risk of Alzheimer s It s like a dishwasher. Poor sleepers are 7x more likely to feel helpless and 5x more likely to feel alone.
12 BRAIN FUNCTION & SLEEP We are biologically meant to rise and rest with the sun study on mice showed sleep clears out harmful waste proteins that may reduce risk of Alzheimer s It s like a dishwasher. Poor sleepers are 7x more likely to feel helpless and 5x more likely to feel alone. Judgement, emotional equilibrium, problem solving and creativity are improved with a good night s sleep.
13 HEALTH BENEFITS OF MEDITATION
14 HEALTH BENEFITS OF MEDITATION Reduced stress through relaxed sympathetic nervous system (same as sleep)
15 HEALTH BENEFITS OF MEDITATION Reduced stress through relaxed sympathetic nervous system (same as sleep) Go into relaxation response when body does healing work
16 HEALTH BENEFITS OF MEDITATION Reduced stress through relaxed sympathetic nervous system (same as sleep) Go into relaxation response when body does healing work Heightens awareness and ability to stay present
17 HEALTH BENEFITS OF MEDITATION Reduced stress through relaxed sympathetic nervous system (same as sleep) Go into relaxation response when body does healing work Heightens awareness and ability to stay present Reduces reactivity, more even keel emotionally
18 HEALTH BENEFITS OF MEDITATION Reduced stress through relaxed sympathetic nervous system (same as sleep) Go into relaxation response when body does healing work Heightens awareness and ability to stay present Reduces reactivity, more even keel emotionally Boosts immune system: helps with depression other mental health issues
19 HOW MEDITATION HELPS SLEEP
20 HOW MEDITATION HELPS SLEEP Reduces stress hormones like adrenaline that mess with our ability to fall asleep easily
21 HOW MEDITATION HELPS SLEEP Reduces stress hormones like adrenaline that mess with our ability to fall asleep easily Created relaxation mode for falling asleep
22 HOW MEDITATION HELPS SLEEP Reduces stress hormones like adrenaline that mess with our ability to fall asleep easily Created relaxation mode for falling asleep Ability to stay present and not ruminate (main reason people lay awake)
23 MORE TIPS FOR A GOOD NIGHT S SLEEP
24 MORE TIPS FOR A GOOD NIGHT S SLEEP Get good exercise during the day
25 MORE TIPS FOR A GOOD NIGHT S SLEEP Get good exercise during the day Turn off blue light from screens 1 hour before
26 MORE TIPS FOR A GOOD NIGHT S SLEEP Get good exercise during the day Turn off blue light from screens 1 hour before Make bedroom a sleep sanctuary
27 MORE TIPS FOR A GOOD NIGHT S SLEEP Get good exercise during the day Turn off blue light from screens 1 hour before Make bedroom a sleep sanctuary Something warm before bed (bath, tea)
28
29 Aromatherapy: lavender, frankincense, geranium, citrus (orange, lemon)
30 Aromatherapy: lavender, frankincense, geranium, citrus (orange, lemon) Melatonin, magnesium and herbal teas (chamomile)
31 Aromatherapy: lavender, frankincense, geranium, citrus (orange, lemon) Melatonin, magnesium and herbal teas (chamomile) Calm conversations only
32 Aromatherapy: lavender, frankincense, geranium, citrus (orange, lemon) Melatonin, magnesium and herbal teas (chamomile) Calm conversations only Stop caffeine by 2pm, food and alcohol 3 hrs before
33 Aromatherapy: lavender, frankincense, geranium, citrus (orange, lemon) Melatonin, magnesium and herbal teas (chamomile) Calm conversations only Stop caffeine by 2pm, food and alcohol 3 hrs before Read
34 HOW TO MEDITATE
35 HOW TO MEDITATE Mindfulness breathing meditation is simplest
36 HOW TO MEDITATE Mindfulness breathing meditation is simplest Can also do visualizations, mantras or guided meditations
37 HOW TO MEDITATE Mindfulness breathing meditation is simplest Can also do visualizations, mantras or guided meditations Even 5 minutes a day has a biological benefit
38 HOW TO MEDITATE Mindfulness breathing meditation is simplest Can also do visualizations, mantras or guided meditations Even 5 minutes a day has a biological benefit Just 3 deep breaths can help reduce stress during the day
39
40 HOW TO START A NEW HABIT
41 HOW TO START A NEW HABIT Best way to start a new habit is to attach it to an already existing habit
42 HOW TO START A NEW HABIT Best way to start a new habit is to attach it to an already existing habit Focus on end result rather than beginning
43 HOW TO START A NEW HABIT Best way to start a new habit is to attach it to an already existing habit Focus on end result rather than beginning Keep practicing, notice benefits
44
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