Susan Blogs
Read yourself to better sleep!
“SUSAN WAS QUICKLY ABLE TO ASSESS MY KEEN AWARENESS OF SLEEP (BASED ON PAST BEHAVIORS) AND QUICKLY PROVIDE A LIST OF ACTIONABLE RECOMMENDATIONS TO ADDRESS MY CONCERNS.” ~ GH
If you've missed any of Susan's Back-To-Sleep amazing blog articles which cover a very broad range of sleep challenges and solutions, click below.
7 Natural Methods to Fall Asleep More Easily
As a Certified Sleep Science Coach, I work with people who have difficulty falling and/or staying asleep. As for the time it should take to fall asleep, known as sleep latency, the National Sleep Foundation indicates 10-20 minutes is appropriate. Conking out in less than 5 minutes can be a sign of sleep deprivation, while 30+ minutes is too long. Unfortunately, people frequently find themselves awake an hour or 2 or 3 after getting into bed.
Delayed sleep onset or falling asleep is problematic as it can create severe anxiety in people. I’ve worked with adults who have dreaded going to sleep for fear of not being able to sleep. Nighttime dread is a cause for stress hormones to be released which is counter to everything related to sweet dreams and lullabies. If you have challenges falling asleep and have gotten to the point of dread and sleep performance anxiety this article is intended for you
Don’t Lose Sleep Over the Holidays! 7+ Strategies to Sleep Well No Matter Where You Are
Introduction
Sleep deprivation is quite common over the holidays given the travel, possible change of time zones, extra food/drink, stress and more!
Well, whether you stay in a hotel or at someone’s home, you can enjoy your holidays -hopefully - with great sleep too!
COFFEE, SLEEP AND YOU - DOES COFFEE REALLY INTERFERE IN SLEEP, AND IF YES, WHAT YOU CAN DO!
Introduction
Coffee is one of America’s all-time favorite beverages! Is it true though that it detrimentally impacts sleep? In this article, we’ll look broad stroke at coffee and caffeine, to understand what may be challenging when it comes to enjoying our most beloved cup of Joe!
We’ll focus on what caffeine is, where it’s found, how much is safe to consume, as well as its half-life duration, and which coffee brand contains the highest amount of caffeine. Moreover, we’ll look at what you can do to mediate daytime jitters and nighttime sleep challenges.
AFTERNOON SLUMP SYNDROME – 6 SURE-FIRE WAYS TO KICK A.S.S.
No surprise - many of us have a hard time staying alert and/or even awake during the mid-afternoon. Clearly there is a daily post-lunch challenge – (sometime between 1-3pm) - to maintain focus and to be productive at work or home. In my more than 3 years as a certified sleep science coach, I’ve come to refer to this phenomena as the afternoon slump syndrome or A.S.S.
Many of my clients assume their afternoon dips are all about having a poor night of sleep. Others are convinced their mid-day drowsiness relates directly to eating a heavy lunch. But, is that what afternoon slump syndrome is really or exclusively about? And, are napping/siestas or having caffeine the only ways to recover from feeling wiped-out?
Women and Sleep: Time to Prioritize Your Well-Being Ladies!
It’s a fairly well-known fact that people across the globe are struggling with sleep more than ever before! In fact, in 1910, American adults averaged 9-hours of sleep per night, whereas in 2019, a third of us got less than 7 hours and a quarter less than six!
What you may not know though, is women are 40% more likely to experience insomnia compared to men starting from puberty and continuing throughout their lives. It is also true men are more prone for sleep apnea, that is until women catch up by perimenopause.
The 7+ Better Sleep CUES of a sleep coach
Great sleep isn’t a given, even for a sleep coach. As a matter of fact, no one sleeps perfectly every night. It’s a far more realistic approach to try to get good sleep more often than not, rather than to expect perfect sleep always. And, as a certified sleep science coach, that’s exactly what I try to accomplish for myself and my clients.
The Nose Knows - Breathe the Way Nature Intended and Improve Your Sleep and Life
Trying to get a good night sleep but are having a challenging time? Maybe you’re already engaged in better sleep habits like maintaining a consistent sleep schedule, sleeping in a dark room, blocking blue light, etc., but the going is still rough? I have a simple suggestion – start breathing through your nose at night, and always.
COVID-19 STRESS: 5 Quick Tips to Improve Your Sleep Starting Tonight
During this especially stressful time of COVID-19, challenges to get restorative sleep have increased exponentially. Now more than ever, it’s super important to get adequate and good quality ZZZ’s. Plain and simple, good sleep bolsters your immune system.
If you or someone you know is currently not sleeping well, please check out my 5 Quick Tips to Improve Your Sleep Starting Tonight!
7 things your nutritionist probably doesn’t know about sleep
Dr. Michael Breus’ article covers the many factors about how and why good sleep and healthy levels of melatonin concretely support one’s fat burning ability, as well as maintain a healthy body composition.
Blue Light: Hero or Villain?
Blue light seems to be the hot topic these day as something that causes problems and should be avoided, But, is it always problematic and are there times in fact when blue light can actually be helpful? Let’s have a look at the pros and cons of this vibrant light, as well as, when and how it is essential for a good night’s sleep.
Finally Get a Good Night’s Sleep - This is How
People sometimes think that getting a good night sleep should be natural and easy. That when the light is turned out they should fall asleep quickly and sleep through the night until the alarm goes off the next morning. Unfortunately, and as is often the case, they can become exhausted and frustrated. Some assume they need to take a sleeping pill(s), when their sleep should be easy expectations backfire.
Of course, while sleep medications can initially help one to sleep, the quality of that sleep is inadequate, the meds lose their effectiveness over time, and many who take those types of medications, can grow dependent on them. Overall, it’s not idyllic.
Sleep Ambivalence: How Our Attitudes and Actions Impact Sleep
Since specializing as a Certified Sleep Science Coach, I’ve noticed inconsistencies between what people say they want when it comes to sleep success and its associated recovery benefits versus what they’re willing to contribute towards that success. Despite suffering from chronic struggles to get out of bed, to stay awake and alert by mid-day, as well as feeling wiped out in the evenings, there’s a secret flinch or hesitancy when it comes to carving out time for the full eight hours of sleep necessary to refuel, support health, and feel amazing.
does exercise support good sleep
There are many components that help to set you up for excellent and consistent sleep. Many are aware of the more popular sleep hygiene tips that promote good sleep including maintaining a consistent wake-up/bedtime schedule, establishing an evening bedtime ritual, keeping your bedroom cool and super dark, etc.
To B or Not To B: Ultraviolet B Waves For Better Sleep!
With Spring upon us bringing longer days, and since daylight is essential for getting restorative, nocturnal sleep, it’s the perfect time to address which hours of the day deliver the most sleep-influencing sunrays.
more drinking, better sleeping
There are many things that can enormously help us to achieve consistent and restorative sleep - especially when given a fair trial of a week or so. Today’s article focuses on the super importance of staying hydrated for overall well-being, as well as for amazing sleep…
THE 5 TYPES OF INSOMNIA – WHICH TYPE ARE YOU?A REVIEW
Are you dealing with sleep struggles night after night? Until recently, insomnia was classified in one of three ways: 1 – Difficulty falling asleep, 2 – Difficulty staying asleep, or 3 - Waking too early. Instead, I’d like to share a recent blog article that outlines a whole new way of imagining insomnia and the insomniac…
11 Game-Changing Tips to Re-gain Precious Sleep
As a Sleep Science Coach, I’ve worked with many people who have terrible struggles falling sleep, staying asleep or both. Not only does insomnia pose serious health risks and threatens overall longevity, it can bring years of psychological angst and despair.
Five Secret Tips to Capture Daylight, Re-Set Your Master Clock and Put Insomnia to Rest
In my experience as a Sleep Science Coach, I’ve noticed that most people struggling with insomnia focus their attention on what they can do differently at night to try to resolve their sleeping challenges. Now, I’m not saying that’s wrong. On the contrary, there are many things you can do at night which will help you to re-gain your well-earned ZZZ’s. So what else is there…?
Jet Lag Not
From time to time anyone of us can suffer with jet lag. Usually occurring with travel involving even small time shifts, jet lag can certainly interfere in getting a great night’s sleep. In fact, jet lag can easily be referred to as ‘jet drag’.
It just so happens my spouse and I are in Italy as I write this. Here’s what we’re doing to deal with our own jet lag...
Ending insomnia - a new approach
In an intriguing article by Simon Parkin, Finally, a cure for insomnia? released on 9/14/18 in the Guardian, the work of South African psychiatrist, Hugh Selsick, and his insomnia clinic located in Bloomsbury, Great Britain are looked at.
What makes Dr. Selsick’s program unique? Well, for starters, he treats insomnia as its own disorder and not just as a side effect of another…
Is Napping Okay?
My thoughts on napping are mixed. In this hectic day and age, if one is feeling sleep-deprived and has trouble keeping their eyes open after lunch, a nap can help to recharge. On the other hand, napping can potentially interfere in feeling sleepy at night. This, of course, can lead to less nighttime sleep and more daytime drowsiness. But, is a nap what you really need…?
Struggle Waking Up in the Morning? Sleep Onset Might Be Why
I was away recently with extended family and enjoying breakfast with some cousins. Towards the end of our meal, the table discussion veered to children and their difficulty waking up. My cousin Olivia spoke about what she and her husband, Christian, were doing to help their son find a suitable college. Olivia also commented that she didn’t know what Gianni was going to do about getting up in the mornings at college. “We have an impossible time waking him up to go to school now. I can’t imagine how he’ll be able to do that for himself at college.”
Being the Sleep Science Coach that I am, I asked, “What time does Gianni get to bed…?”
The Most Important Health Habit of All?
The debate amongst the experts regarding what contributes the most to one’s great health… apart from strong genes… is on. Below are the top three lifestyle activities discussed.
► Good Night’s Sleep - There’s no denying that lack of sleep can be quite harmful in both the short and long run.
But, what does good sleep do for us…?
Snore Much? You May Have Sleep Apnea
Several weeks ago, my wife, Janet, and I were having dinner with another couple. One of the women was convinced her partner, Mary, (name changed to protect privacy), had obstructive sleep apnea, (OSA). Mary snored loudly and seemed to stop breathing at different points during the night. When I asked Mary about her thoughts and/or concerns related to what her partner was saying, Mary answered that she really wasn’t worried. According to Mary, in all that she’d read about OSA and its related risks, there was nothing she saw that indicated sleep apnea was fatal…
Are Your Sleep Challenges Due to a Rhythm Disorder?
For the sake of this article, I’m referring to people who are doing relatively well in life. They’re gainfully employed, have a roof over their heads, their loved ones are safe and life is good. Still, their sleep struggles persist long-term and can even become chronic. Whether it’s hard to initially fall asleep or challenging to fall back to sleep in the middle of the night, both situations are frustrating and a great cause for concern…
Sleep Ambivalence: How Our Attitudes and Actions Impact Sleep
Since specializing as a Certified Sleep Science Coach, I’ve noticed inconsistencies between what people say they want when it comes to sleep success and its associated recovery benefits versus what they’re willing to contribute towards that success. Despite suffering from chronic struggles to get out of bed, to stay awake and alert by mid-day, as well as feeling wiped out in the evenings, there’s a secret flinch or hesitancy when it comes to carving out time for the full eight hours of sleep necessary to refuel, support health, and feel amazing.
Here are the varying sub-types of sleep ambivalence I’ve encountered thus far…
Sleeping Beauty: Natural And Innovative Techniques To Re-Gain A Great Night’s Sleep
When discussing lifestyle habits to gain and maintain optimal health, getting a good night sleep should be #1 on our list! In fact, without a consistent regimen of 7-9 hours of sleep nightly, recommended by the National Sleep Foundation,₁ we can absolutely count on becoming depleted in multiple areas of basic body and life functioning. And for those of us who are interested in re-shaping our bodies, please take note:
Medical research shows there is a stronger relationship between obesity and lack of sleep than any diet factor…
Are You Ready?
If you've been struggling with sleep loss for some time and are ready to finally sleep soundly again, schedule your appointment below.