Sheep Dont Count Tips & Tricks for Better Sleep Jan McGilliard 1 - - PowerPoint PPT Presentation
10/21/2019 Sheep Dont Count Tips & Tricks for Better Sleep Jan McGilliard 1 10/21/2019 Introductions Introduce yourself and a one liner about what brought you to this workshop Set an intention Make a lifeline/timeline
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Jan McGilliard
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workshop
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At Day’s Close: Night in Times Past
Roger Ekirch, Professor of History Virginia Tech
Once Upon a Time
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smelly chamber pots
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us.” Liza Field, from Field Notes, Roanoke Times
spectator time. 1 of 2 adults gets by on 6 hrs./night, leading to
cardiovascular disease …Matthew Walker, neuroscience professor
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1 2 3 4 5 6 7 8 9 10
1910 1942 2013 2019
Hours of Sleep per Night
9.0 7.8 6.8 6.5
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.. From Mayo Clinic
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people do, which increases the chance of insomnia associated with medications.
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weekends.
listening to soft music. No screens or reading in bed.
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decision to stop. Fear of later life changes in brain chemistry and potential loss of balance.
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moment to moment.
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(no judgement!)
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healthy circadian rhythms.
another room. Relaxing/boring activity until sleepy again
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then exhale slowly through your mouth 8 counts.
through your mouth.
and at peace. Remain still for a minute before getting up.
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for 5 seconds, then relax):
upper arms, forearms, hands, jaw, cheeks and lips, eyes and nose, head.
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you are driving the words deep into your consciousness. Eventually they become an integral part of your personality, which means they will find constant expression in what you do, what you say, and what you think.”
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passage that embodies your highest ideals, memorize it, and then go through the words slowly, silently, and with as much concentration as
the passage, we gradually build the precious capacity to place our attention wherever we choose. We begin to resemble and actually become whatever we give our attention to. As the inspired words slowly come to life in us, they bring with them quiet joy, the capacity to face challenges with equanimity, and a deep sense of contentment.
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Let nothing upset you Let nothing frighten you Everything is changing God alone is changeless Patience attains the goal Who has God lack nothing God alone provides every need St. Theresa of Avila
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I weave a silence onto my lips I weave a silence into my mind I weave a silence within my heart I close my ears to distraction I close my eyes to attraction I close my heart to temptation Calm me O Lord as you have stilled the storm Still me Lord, keep me from harm Let all tumult within me cease Enfold me Lord in your peace. The Ortha Nan Gaidheal
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through and around you.
improvement that everyone can use.
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stimulating certain points on the body, most often with a needle penetrating the skin, to alleviate pain or to help treat various health conditions.
is no improvement, it is not likely to help. Definitely helps some people!
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sleep or address an individual’s problem.
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Edgar Cayce was an American self‐professed clairvoyant who answered questions on subjects as varied as healing, reincarnation, wars, Atlantis, and future events while allegedly asleep. A biographer gave him the nickname, The Sleeping Prophet. (1877‐1945)
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between the mind, body, and spirit.
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providing therapeutic music for body, mind, and spirit.
stabilize heart rate, and more.
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me lie down in safety.” Ps. 4:8
keeper; the Lord is your shade at your right hand. The sun shall not strike you by day, nor the moon by night.” Ps. 121:4‐6
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active at night, making it difficult to sleep. Stressful life events or trauma — such as the death or illness of a loved one, divorce, or a job loss — also may lead to insomnia.
things as your sleep‐wake cycle, metabolism and body temperature. Disrupting your body's circadian rhythms can lead to insomnia. Causes include jet lag from traveling across multiple time zones, working a late or early shift, or frequently changing shifts.
stimulating activities before bed, an uncomfortable sleep environment, and using your bed for work, eating or watching TV. Computers, TVs, video games, smartphones or other screens just before bed can interfere with your sleep cycle.
eating too much may cause you to feel physically uncomfortable while lying down. Many people also experience heartburn, a backflow of acid and food from the stomach into the esophagus after eating, which may keep you awake….. From Mayo Clinic
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Awakening too early can be a sign of depression. Insomnia often occurs with other mental health disorders as well.
medications for asthma or blood pressure. Many over‐the‐counter medications — such as some pain medications, allergy and cold medications, and weight‐loss products — contain caffeine and other stimulants that can disrupt sleep.
heart disease, asthma, gastroesophageal reflux disease (GERD), overactive thyroid, Parkinson's disease and Alzheimer's disease.
interrupting your sleep. Restless legs syndrome causes unpleasant sensations in your legs and an almost irresistible desire to move them, which may prevent you from falling asleep.
in the late afternoon or evening can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can interfere with sleep. Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often causes awakening in the middle of the night.
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changes in your environment are more likely to wake you. With age, your internal clock
people do.
interfere with a good night's sleep. Also, the less active you are, the more likely you may be to take a daily nap, which can interfere with sleep at night.
well as depression or anxiety can interfere with sleep. Issues that increase the need to urinate during the night ―such as prostate or bladder problems ― can disrupt sleep. Sleep apnea and restless legs syndrome become more common with age.
people do, which increases the chance of insomnia associated with medications.
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