The Problem Solvers are Gillman Insurance Group realize that sleep disorders interrupt the wellness of many US adults. Thus, we bring you a few steps toward a solution with these "Better Sleep" tips! Visit us at www.gillmanins.com and get a free insurance quote from our problem solvers- we can find you the BEST coverage at a price YOU can afford.

1. 8Tipsfor BetterSleep In an overworked & under-slept world, it’s important to make the most of your rest & relaxation! www.gillmanins.com

2. According to SleepMed.md, sleeping disorders impact an astounding number of adults: 20-40% of all adults have insomnia in the course of any year 1 out of 3 people have insomnia at some point in their lives Over 70 million Americans suffer from disorders of sleep and wakefulness Over 18 million Americans suffer from sleep apnea Over 50% of all apnea cases are diagnosed in people aged 40+ *visit http://www.sleepmed.md/page/1896 for a full report of statistics Did You Know? www.gillmanins.com

3. follow these… 8Tipsfor BetterSleep www.gillmanins.com

4. Going to bed and waking up at the same time everyday (weekdays and weekends), regardless of the quality of the previous night’s sleep, helps your body clock synchronize. Sticking to a regular morning and bed-time will allow your body to become accustomed. This will make sleep feel more natural. This can be hard on a Saturday when your weekly 6 or 7am alarm goes off, but it pays off in the long run! Set a Routine www.gillmanins.com

5. Exercise (30 minutes a day is all that it takes!) is key to helping you get a good night’s rest. It is ideal to exercise early in the day. If this doesn’t work with your hectic schedule, aim to finish exercising at least three hours before bedtime to allow your body time enough to wind down. Exercise Regularly www.gillmanins.com

6. Melatonin, what the body produces in natural light, is a hormone that helps your body regulate its sleep cycle. Early morning light is especially helpful with establishing your body clock’s routine. Soak Up Some Sun! www.gillmanins.com

7. I know this will be hard for most multi-tasking Americans, but remove distractions from your bedroom. What does that mean? Television & Remote- Out!! Don’t sit up in bed doing things such as watching tv, working or using a computer. Your brain, believe it or not, makes connections between places and events. So, you need to reinforce that your place (your bed) is for one event (sleeping). Don’t Multi-Task in Your Bed! www.gillmanins.com

8. Make your bedroom look like a restful space. Keep it quiet and comfortable. If you find yourself sleeping in the middle of clutter, bright lights, noises or suffering extreme temperatures, make appropriate changes. If you don’tmake your bedroom an ideal space for sleep, don’t expect to get ideal sleep. Create the right Space! www.gillmanins.com

9. Create a personal rule to turn away from your alarm clock. Obsessing over time will make it harder to get a good night’s rest. Turn your clock (or yourself) away from the clock to avoid making this a distraction. Avoid Watching the Clock! www.gillmanins.com

10. Cut out stimulates that may keep you awake. Caffeinated beverages such as coffee, cola, tea and other energy drinks unnaturally interrupt your energy patterns. If you’re a cola or coffee-addict however, make sure to avoid these drinks after morning. Consume Carefully www.gillmanins.com

11. Use relaxation techniques before you “hit the sac.” This can help your body gear up to turn your switch from “on” to “off” without feeling so abrupt and unready. For instance, a warm bath or quiet shower an hour before bed will cause your body temperature to rise and then fall, promoting better sleep. Make Time to Wind-Down www.gillmanins.com

12. Because sleep disorders are a growing problem among US adults, our Problem Solvers hope these tips help you achieve a good night’s sleep! Visit us at www.gillmanins.comor call us at 888.869.6509!!We’ll offer YOU expert insurance solutions & the BEST insurance coverage at a price YOU can afford!We specialize in Auto Insurance, Home Insurance, Business Insurance and more… www.gillmanins.com