1.
HORMONES & SLEEP
Healthy Solutions to
End Sleepless Nights

2.
60 million Americans suffer from some
form of insomnia – early waking, inability
to get to sleep or stay asleep

3.
Over 90% use
caffeine or
stimulants
on a daily basis
& millions take
sleep aids to
get through
the night

4.
Many are
unaware of
the connection
between
hormones
& sleep

5.
Sleep hormone Melatonin
should be in balance with
stress hormone Cortisol,
creating a healthy
sleep-wake cycle.
Disturbances
in this balance
affect sleep
quality.

6.
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

7.
7 simple
steps can
help get
your sleep
back in
sync

8.
#1
Set an evening
ritual to wind down.
Decide what time
you want to get
up & count back
8 hours.

9.
#2
Create the right
environment – cool
dark room, no
laptops orTV, white
noise or earplugs

10.
#3
Aerobic exercise
everyday helps
increases restorative
slow-wave sleep

11.
#4
Protein snack before bed
– turkey, nuts & fish are
rich in tryptophan, a
precursor of melatonin

12.
#5
No caffeine at least
3 hours before bed;
no alcohol or
sweets 1-2 hours
before bed

13.
#6
Consider natural
sleep aids like
melatonin, gaba
& valerian root

14.
#7 Test your hormones to detect hidden imbalances.
We recommend ZRT’s Sleep Balance Profile.

15.
Want more? Click
below to Watch
the webinar:
The Truth About
Sleepless Nights