Exhausted No More! Carol Ebert Exhausted No More! Waking Up to New Science on Why You Can't Sleep and What You Can Do About It.

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1 Exhausted No More! Waking up to new science on why you can t sleep and what you can do about it Presented by Carol Ebert RN, BSN, MA, CHES, CWP Certified Wellness Practitioner Certified Wellness Coach and Trainer Certified Sanoviv Nutrition Advisor Objectives You will walk away with knowledge about the following: Little known effects of insomnia on the body, mind and spirit New science about why we need to sleep in order to live How we can heal our sleep issues with an individualized approach Find out today How to know sleep is a problem for you Why we need sleep What leads to sleep Stages of Sleep Causes of Insomnia Types of Insomnia Health effects of lack of sleep Solutions to help you sleep better 1

2 Introduction We live overcommitted, over stimulated lifestyles with not enough down tome for sleep and rejuvenation and it is killing us! Insomnia is pervasive and people are exhausted most of the time. Most people believe that sleep is just a passive and dormant part of our daily lives, but recent research is waking us up to what is really going on in our bodies. We now know that our brains are very active during sleep and it influences our daily functioning and our physical and mental health in numerous ways. Did you know The amount of sleep you get is instrumental in quality of life issues such as: Cell renewal and rejuvenation Management of stress hormones Gut health Weight gain Chronic disease development Cognitive functioning Safety This all leads many to seek medical care and often start relying on drugs to get and stay asleep, setting them up for dependence and negative side effects. Self care is the answer! There is a better way to approach sleep issues and it involves self responsibility and self-care practices Following the 6 Dimentional Wellness Model from the National Wellness Institute this session will outline multiple strategies that can be implemented to get a good night s sleep so you can rely less on drugs and more on wellness as your solution. 2

How to know sleep is a problem for you Rule of 3 Dr. Michael Breus, the Sleep Doctor www.thesleepdoctor.

3 How to know sleep is a problem for you Rule of 3 Dr. Michael Breus, the Sleep Doctor ` 3 nights per week trouble falling or staying asleep 30 + minutes/night stay awake before sleeping 3 weeks all of this lasts 3 weeks in a row 10 Reasons Why We Need Sleep 1. Survival 2. Healthy immune system 3. Improved memory, concentration, physical performance 4. Neuron repair (gives brain a chance to exercise important neuronal connections that might otherwise deteriorate from lack of activity) 5. Decreases cortisol levels 6. Releases growth hormone in children and young adults 7. Increases cell renewal and regeneration at night, peaks at 2am 8. Decreases breakdown of protein 9. Decreases weight gain 10. Increases emotional and social functioning What leads to sleep CIRCADIAN RHYTHM - Biological clock adults' strongest sleep drive occurs between 2:00-4:00 am and in afternoon between 1:00-3:00 pm Melatonin is one of the biggest influencers Production of Melatonin reduces after age

4 Stages of Sleep Stage I 5-10 mins Light sleep Between awake and sleep Feel like you re falling HYPNIC MYOCLONIA muscles contract, you jump suddenly Stage 2 50% Onset of sleep Become disengaged from surroundings Breathing and heart rate slow and regular Decrease body temp Stages of Sleep Stages 3 & 4 30% Slow wave sleep, delta sleep, beauty sleep Deepest and most restorative sleep Decreased BP Slower breathing Muscles relaxed Increased blood supply to tissues Tissue growth and repair occurs (muscle, bone) Maintains collagen matrix for improved appearance and youthfulness Energy is restored Growth hormone released for growth and muscle development Stages of Sleep Stage 5 20% REM sleep Rapid Eye Movement Eyes dart back and forth Muscles turned off Body becomes relaxed Where dreams occur First occurs 90 mins after falling asleep Then occurs every 90 mins, getting longer into the night Provides energy to the brain and body Brain is more active and requires more blood flow Supports daytime performance Stimulates brain regions used in learning Increases production of proteins 4

Causes of Insomnia (30% of population) Increased cortisol

and depression Wired and Tired mentally overstimulated,

happen Can t relax and sleep Diet too much high GI, sugar,

exposure restless, can t sleep well, wake up tired, groggy,

too early Anxiety Depression Pain Medications Stress

Sleep Weight Gain Risk of Type II Diabetes Increase Cortisol

5 Causes of Insomnia (30% of population) Increased cortisol Overcommitted, over-stimulated, not enough down time Anxiety and depression Wired and Tired mentally overstimulated, physically exhausted Can t stop thinking bad things will happen Can t relax and sleep Diet too much high GI, sugar, gluten at breakfast Leaky gut leads to inflammation EMF exposure restless, can t sleep well, wake up tired, groggy, hung over I can t fall asleep I can t stay asleep I wake up too early Anxiety Depression Pain Medications Stress Environment Types of Insomnia Health Effects of Lack of Sleep Weight Gain Risk of Type II Diabetes Increase Cortisol Levels Decrease Melatonin Levels Increase Gut Inflammation Adrenal Fatigue Memory Loss 5

Risk of Increased Cortisol Levels (stress hormone) Stimulates sympathetic nervous system fight or flight Decreases parasympathetic nervous system relaxation Wired and Tired can t relax and

pressure, circulation, lungs, muscles, bones, skin, hair Risk of Type II Diabetes from Sleep Deprivation cortisol Increases hunger Increased consumption of carb-dense, sweet, salty foods

Sleep Deprivation Increased CORTISOL stress hormone that stores fat Increased late night snacking because you are awake more Increased cravings for carb snacks Decreased portion control - you

6 Risk of Increased Cortisol Levels (stress hormone) Stimulates sympathetic nervous system fight or flight Decreases parasympathetic nervous system relaxation Wired and Tired can t relax and sleep Feel anxious, unsettled, fatigued, unmotivated Tells body to hold onto fat Side effect from leaky gut and inflammation Affects hormones, digestion, immunity, brain chemicals Affects blood pressure, circulation, lungs, muscles, bones, skin, hair Risk of Type II Diabetes from Sleep Deprivation cortisol Increases hunger Increased consumption of carb-dense, sweet, salty foods Glucose tolerance impaired (how readily your body recognizes glucose in your blood and pulls it into your cells for energy) Increased inflammation Decreased immunity Risk of Weight Gain from Sleep Deprivation Increased CORTISOL stress hormone that stores fat Increased late night snacking because you are awake more Increased cravings for carb snacks Decreased portion control - you eat bigger portions Increased GHERLIN production hormone stimulates appetite Decreased LEPTIN production - hormone suppresses appetite Decrease INSULIN s ability to transport sugar to cells stores sugar as fat 6

Sleep Deprivation Decreases Melatonin Production Sleep hormone made by pineal gland in brain Starts releasing when it gets dark Falls back to daytime levels when it gets

on food intake, digestion, not light Regulates motility of lower gut Promising future drug to treat IBS, inflammation, possibly GI cancer Sleep Deprivation Increases Gut

7 Sleep Deprivation Decreases Melatonin Production Sleep hormone made by pineal gland in brain Starts releasing when it gets dark Falls back to daytime levels when it gets light out Levels drop as you age 1974 Discovery 70% melatonin produced in gut Gut contains 400x more melatonin than pineal gland Highest levels in rectum and colon Dependent on food intake, digestion, not light Regulates motility of lower gut Promising future drug to treat IBS, inflammation, possibly GI cancer Sleep Deprivation Increases Gut Inflammation Exacerbates colon inflammation and vice versa More research needed on the role of sleep in the health of the microbiome Long Term Sleep Deprivation leads to Memory Loss 7

Wellness Prescription for Better Sleep www.nationalwellness.

EMFs (electromagnetic frequencies) Remove electronics from bedroom, especially blue light Ground all outlets to dissipate built up energy

from negative to positive Physical Wellness Solutions for Better Sleep Don t exercise 2-3 hours before bed Increases temp, cortisol, hunger

relaxing mineral; get in multivitamin/multimineral Balance blood sugar Eat protein with every meal to prevent sugar spikes High protein

8 Wellness Prescription for Better Sleep Emotional Wellness Solutions for Better Sleep Reduce stress level Set stage for positivity with a gratitude list Take hot bath Decrease EMFs (electromagnetic frequencies) Remove electronics from bedroom, especially blue light Ground all outlets to dissipate built up energy into the ground Darken room with black-out curtains or use eye mask Use white noise machine Consider cognitive therapy to shift thinking from negative to positive Physical Wellness Solutions for Better Sleep Don t exercise 2-3 hours before bed Increases temp, cortisol, hunger Drink water daily half your weight in ounces Pharmaceutical grade supplements Melatonin ½-1mg 90 mins before sleep Magnesium calming and relaxing mineral; get in multivitamin/multimineral Balance blood sugar Eat protein with every meal to prevent sugar spikes High protein breakfast within 1 hr of awakening Good carbs in evening Small snack before bed 80% good carb, 20% protein, 250 cals No sugar before bed Lose weight Consider sleep restriction for 5-6 days to force a regular sleep pattern Banana Tea! 8

Intellectual Wellness Solutions for Better Sleep Repair digestion first and see if sleep improves Symptoms bloating,

Decreases inflammation Increases sleep Calculate your best sleep time (not everyone needs 8 hours) Dr.

hrs; Teens - 9 hrs; Adults - 7-8 hrs Light reading 1 hr before bed Social Wellness Solutions for Better Sleep Electronic

a schedule Daily exercise Avoid caffeine, nicotine, alcohol Relax before bed Sleep until sunlight Don t lie in bed awake

mins: boosts alertness and energy 30 mins: may cause hangover-groggy-like feeling 60 mins: best for remembering facts,

9 Intellectual Wellness Solutions for Better Sleep Repair digestion first and see if sleep improves Symptoms bloating, constipation, gas, belching Eliminate food sensitivities - gluten, dairy, eggs, corn, soy, sugar Calms digestion Decreases inflammation Increases sleep Calculate your best sleep time (not everyone needs 8 hours) Dr. Michael Breus Sleep Doctor Count back 7 ½ hours from when you wake up and that is when you need to go to bed Infants - 16 hrs; Teens - 9 hrs; Adults hrs Light reading 1 hr before bed Social Wellness Solutions for Better Sleep Electronic curfew 1 hr before bed Decrease alcohol 3 hrs before bed prevents deeper sleep Follow recommended sleep hygiene tips Set a schedule Daily exercise Avoid caffeine, nicotine, alcohol Relax before bed Sleep until sunlight Don t lie in bed awake Cool down your room temperature Occupational Wellness Solutions for Better Sleep Nap rooms at work Power Naps: mins: boosts alertness and energy 30 mins: may cause hangover-groggy-like feeling 60 mins: best for remembering facts, faces, names may lead to groggyness Take stress relieving breaks during day Flexible work hours Pack healthy lunches Consider changing jobs if it s too stressful 9

10 Spiritual Wellness Solutions for Better Sleep Meditation Forest Bathing walk in the woods Prayer Relaxing music Summary Serious Health Effects of Lack of Sleep Weight Gain Risk of Type II Diabetes Increase Cortisol Levels Decrease Melatonin Levels Increase Gut Inflammation Adrenal Fatigue Memory Loss Now ask yourself How important is it to have a good night s sleep? What are you willing to do to make that happen? FREE consultation with ME if you need help with sleep. (ask me about my Better Sleep Package ) Be well on your journey! Carol Ebert RN Certified Wellness Practitioner Wellness Coach Trainer Certified Sanoviv Nutrition Advisor

11 Carol s Better Sleep Package What if you could take care of all of those issues in one program? Would that interest you? I have created a program that does the following in an easy to follow format. Keeps blood sugar level Decreases cortisol level Stops carb cravings Heals your gut Reduces inflammation Restores Melatonin Carol s Better Sleep Package Cont. This 5 week Sleep Restoration package includes: Initial consultation with me to determine your precise needs A 5-week plan to restore restful sleep Tested products that you incorporate into your daily life Menus, recipes and shopping lists Practical self-care strategies online you can implement every day Weekly coaching and education from me so you have a guide on your side all the way Carol s Better Sleep Package Cont. This entire package is valued at $997 Because you are on this call you can get if for just the cost of the products which is $479 that is a savings of over 50% I will give you all the other features for free including my time because everyone deserves a good night s sleep and I am committed to helping you achieve that. Now I ask you: What is it worth to you to get back to sleeping well and improving your life for the better? How would your life be different if you were rested? How much do you value yourself that you are willing to pay for a proven system that really works? You are worth every penny you will spend on this! If you would like to receive this deeply discounted program, just me within the next 30 minutes at carol@carolebert.com or text me at and I will also give you a FREE bottle of Melatonin. 11

Thomas W. O Reilly, MS, PCC in cooperation with Lakeshore Educational and Counseling Services

Thomas W. O Reilly, MS, PCC in cooperation with Lakeshore Educational and Counseling Services www.lakeshoresupport.com Humans have biological rhythms, known as Circadian Rhythms (CR) CR refers to cyclical