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Hormones & Sleep

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Hormones & Sleep

  1. 1. HORMONES & SLEEP Healthy Solutions to End Sleepless Nights
  2. 2. 60 million Americans suffer from some form of insomnia – early waking, inability to get to sleep or stay asleep
  3. 3. Over 90% use caffeine or stimulants on a daily basis & millions take sleep aids to get through the night
  4. 4. Many are unaware of the connection between hormones & sleep
  5. 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. 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. 7 simple steps can help get your sleep back in sync
  8. 8. #1 Set an evening ritual to wind down. Decide what time you want to get up & count back 8 hours.
  9. 9. #2 Create the right environment – cool dark room, no laptops orTV, white noise or earplugs
  10. 10. #3 Aerobic exercise everyday helps increases restorative slow-wave sleep
  11. 11. #4 Protein snack before bed – turkey, nuts & fish are rich in tryptophan, a precursor of melatonin
  12. 12. #5 No caffeine at least 3 hours before bed; no alcohol or sweets 1-2 hours before bed
  13. 13. #6 Consider natural sleep aids like melatonin, gaba & valerian root
  14. 14. #7 Test your hormones to detect hidden imbalances. We recommend ZRT’s Sleep Balance Profile.
  15. 15. Want more? Click below to Watch the webinar: The Truth About Sleepless Nights

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