This class covered the importance of sleep and its impact on health while offering practical and holistic methods to improve your rest. Topics included understanding common sleep disturbances, lifestyle adjustments, creating a sleep-friendly environment, and establishing effective sleep routines.

Key Takeaways and Next Steps

Understand Sleep’s Impact

There are lots of reasons why you need sleep. It allows your body to:
Conserve and store energy.
Repair and recover from daily activity and injuries.
Rest, reorganize and re-catalog your brain.
Body repairs itself…lack of sleep can contribute to immune problems, memory issues, higher stress levels, and even obesity. Because your brain never fully rids of its waste products (the “poop” from your brain cells is removed at night, and is done more efficiently the longer you sleep), you can develop inflammation in your memory centers, as well.
SLEEP DEPRIVATION…brain fog, poor balance/coordination, mood changes, forgetfulness, blurred vision, memory lapses, poor reaction time (increased car accidents), weakened immune system, weight gain, higher stress levels, increased risk of CV disease, Alzheimer’s, pre-diabetes, thyroid.

Take Control

Don't just accept fatigue and poor sleep as part of getting older…take action
Track it (notebook), make reminders for yourself (3x5 cards)
Get treatment for any medical problems
Don't just lie in bed
Make lifestyle changes
Get into a good sleep routine
Control your environment
Don't just lie in bed
20 min rule
Do something quiet & relaxing (read, music, shower or bath
Cardiovascular Exercise
Earlier in the day,
At night - yoga, tai chi
Sleep aides/pills
Best to limit to extreme issues
Diet
Watch your caffeine
No large meal/late or large bedtime snack
Temperature
Reduce noise
Dark
Soothing aromas (lavender)
Room clean & organized
Soft sheets
Regular bedtime & wake up times, 7 days/week
Cautious napping (short, 15-45’, early)
Bedroom is for sleep, rest, and intimacy
Routine: Screens off x 1 hour; read or meditate; small bedtime snack, bath.

Food Notes and Snacks

Warm milk, herbal tea
Banana with low-fat yogurt
Low-fat cottage cheese with a few 100-percent whole grain pita chips
Peanut butter on 100-percent whole grain crackers
Apple w/mozzarella string cheese
Tart cherry juice
Caffeine affects people differently…know your limits (amount & time of day)
Basil & sage/calming – so, spaghetti w/ whole wheat pasta (or spaghetti squash/YUM) at dinner

Track and Assess Your Sleep

Keep a sleep diary to identify patterns and areas for improvement.
If sleep issues persist, consult a healthcare provider to discuss potential treatments or solutions.

SUMMARY

Try the above, keep a sleep diary, if still having issues…see your Health Care Provider (HCP)
Do your research …online & asking questions…share your findings and decisions with your HCP
TRACK IT (Sleep Diary) & 3x5 card Reminders

See my class: Holistic Sleep Techniques for Deeper, More Restful Sleep

Qigong [Tai chi] - Cosmic Orbit
Acupressure point-tapping...Choose to be calm and relaxed
Attention to ergonomics

Resources & Reliable Information

For more guidance, check out:
6 Foods That Help You Sleep – Cleveland Clinic
What’s the Best Sleeping Position? – Healthline
Guide to Better Sleep Ergonomics – Parkview
Use Reputable Online Sources, e.g.:
EXCELLENT: Mayo Clinic, Cleveland Clinic, Harvard Medical School, WEB MD
GOOD: Healthline
Check AI & Internet Info:
AI may be the newest, coolest thing on the block, you may start there…BUT…check them against the reputable sources
Check ANYTHING you find on the internet with your HCP
Supply of 3x5 cards (for reminders) & a notebook or calendar (Sleep Diary)

Disclaimer: This class’s information is for general use only and not a substitute for professional medical advice. Always consult your healthcare provider for personalized guidance.

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