Sleep Awareness Week: Simple Tips to Get Better Sleep

It's?National Sleep Awareness Week!

How is the quality of YOUR sleep?

• Do you have a hard time getting to sleep or staying asleep?
• Do you go to bed late?
• Wake up earlier than you want or feel groggy?
• Do you consistently get 6-8 hours of sleep time?

Unfortunately, some level of insomnia is extremely common among American adults.?

According to the American Academy of Sleep Medicine Foundation:

? 30 to 35% have brief symptoms of insomnia.

? 15 to 20% have a short-term insomnia disorder, which lasts less than 3 months.

? 10% have a chronic insomnia disorder, which occurs at least 3 times per week for at least 3 months.

Chronic insomnia can have a negative impact on your health in many ways...?

Increasing your risk of depression and high blood pressure, lowering your energy and quality of life, and keeping you from performing your best at school or work.?

The National Sleep Council estimates that each year, "drowsy driving" accounts for about 100,000 crashes, 71,000 injuries, and 1,550 fatalities (Sep. 2022).

Common symptoms of insomnia include:

? Fatigue

? Inability to focus or concentrate

? Poor memory

? Mood disturbance

? Daytime sleepiness

? Low motivation or energy

? Increased errors or accidents

?One very impactful thing to do is to develop a wind-down routine:

• 30 to 60 minutes of slowing down activity (moving, thinking)
• disconnect from TV/tech/blue screens
• change into sleep clothes
• brush teeth, shower/bath, wash face
• do something physically and mentally relaxing?
• read something "light"
• stretch/yoga
• listen to soothing music
• write in a journal/list things you're grateful for
• engage in prayer/meditation/hypnosis

Another tip is to have a consistent bed time and wake time.?It has to do with programming your circadian rhythm as well as assuring you get the full sleep time you need (6-8 hours).?Read more in this article.

Are you suffering from poor quality sleep? Good news!

I have had great success with helping people improve their sleep--even long-time insomniacs.?

Here's a testimonial from one of my insomnia clients:

Oh my gosh! Did I EVER sleep last night! Thank You, Thank You, Thank you, Thank you! It was AWESOME! I feel great today! INCREDIBLE! First morning I got up singing in a LONG time! Thanks and have a great day!

Jacki Gerber?Virginia Beach, VA

If you need more personalized help to improve your sleep like Jacki, contact me at 757-828-7960 to set up a free consultation or?use this link to find out more .