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