hormones & sleep
TRANSCRIPT
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HORMONES & SLEEPHealthy Solutions to End Sleepless Nights
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60 million Americans suffer from some form of insomnia – early waking, inability to get to sleep or stay asleep
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Over 90% use caffeine or stimulants on a daily basis & millions take sleep aids to get through the night
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Many are unaware of the connection between hormones & sleep
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Sleep hormone Melatonin should be in balance with stress hormone Cortisol, creating a healthy sleep-wake cycle.
Disturbances in this balance affect sleep quality.
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Sleep robbers include:- Peri-menopause –
hot flashes, night sweats, sharp drop in melatonin over age 40
- Obesity – over half of obese also have sleep apnea
- Shift work – interrupts sleep-wake cycle
- Tablets & phones – blue light keeps us awake
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7 simple steps can help get your sleep back in sync
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#1 Set an evening ritual to wind down. Decide what time you want to get up & count back 8 hours.
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#2 Create the right environment – cool dark room, no laptops or TV, white noise or earplugs
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#3 Aerobic exercise everyday helps increases restorative slow-wave sleep
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#4 Protein snack before bed – turkey, nuts & fish are rich in tryptophan, a precursor of melatonin
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#5 No caffeine at least 3 hours before bed; no alcohol or sweets 1-2 hours before bed
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#6 Consider natural sleep aids like melatonin, gaba & valerian root
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#7 Test your hormones to detect hidden imbalances. We recommend ZRT’s Sleep Balance Profile.
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Want more? Click below to Watch
the webinar:
The Truth About Sleepless Nights