May 2018
NEWSLETTER
atalanta + camerican + jf braun + de medici + finica + khi + swiss chalet fine foods + tipico
MAY IS
BETTER SLEEP MONTH LEARN HOW TO SLEEP SMARTER
RELAX & UNWIND WITH ESSENTIAL OILS
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Better Sleep Month May 2018
The aim of Better Sleep Month is to encourage people to establish better sleeping patterns. Refreshing sleep is of enormous importance when staying healthy. Better Sleep Month is supported by the Better Sleep Council (BSC), which aims to raise awareness about the benefits of better sleep and how poor sleep can disrupt our lives. As with diet and exercise, sleep is crucial to our physical, emotional and mental health.
A good night’s sleep is incredibly important for health. In fact, it is just as important as eating healthy and exercising.
INADEQUATE SLEEP CAN LEAD TO AN INCREASE IN BLOOD PRESSURE AND STRESS HORMONE PRODUCTION; THE BODY CAN BECOME STRESSED WHEN IT DOES NOT GET ENOUGH SLEEP. The consequences of poor sleep include reduced concentration, mood swings, irritability, stress and a weakened immune system. The release of stress hormones can also make it harder to sleep, perpetuating an unhealthy sleep cycle. In severe cases, poor sleep may be linked to severe problems including narcolepsy, insomnia, restless leg syndrome and sleep apnea.
SUNLIGHT KEEPS YOUR INTERNAL CLOCK TICKING. GO OUTSIDE AS SOON AS YOU WAKE UP AND SPEND AT LEAST 15 MINUTES IN THE MORNING SUN.
Many experts believe that between 7.5 and 8.5 hours of sleep a night is optimal. However, better sleep does not refer to just the length of time we sleep. Better sleep is quality sleep. 6 hours of deep refreshing sleep is more beneficial than 8 hours of light interrupted sleep. Wellness contributers: Maria Cristina Villabon, Marissa DeMaio, Giulia Angoscini, Maria Roemer, SUSAN LOPEZ 2
MANAGE YOUR CLOCK Like most creatures on earth, humans come equipped with a circadian clock, a roughly 24-hour internal timer that keeps our sleep patterns in sync with our planet. At least until our personal habits get in the way. Here are the key factors that matter for your “sleep hygiene”: BEDTIME: Go to bed at about the same time every night, including weekends. DON’T SLEEP IN: Keep your wake-up time consistent. Don’t sleep in on the weekends. NAPS: Avoid naps. If you must take a nap, set the alarm so you don’t sleep for more than an hour. Don’t take a nap after 3 p.m. KEEP TO A SCHEDULE: Schedules aren’t just about bedtime and wake-up time. It also means eating your meals, taking medications, exercise and even watching television should occur about the same time every day to keep your body clock in sync. AVOID SCREENS: Turn off the tablet, the television and the phone. The blue light in your screen has the same effect on your brain as sunlight, which means it wakes you up just when you want to be drifting off. THINK SPA BEDROOM: Make your bedroom a pleasant, peaceful and relaxing getaway. Get rid of exercise equipment, televisions, small children, etc. BEDS ARE FOR SLEEP AND ROMANCE: Don’t use the bed for watching television, talking on the phone, doing homework or eating and drinking. WORK OUT EARLY: Strenuous exercise is not a good idea right before bedtime. Try yoga. NO NIGHT EATING: Don’t eat meals close to bedtime and avoid evening and late night snacking. If your body is churning through a big meal, it’s certainly not going to get the rest it needs. If you’re overweight or prone to digestion problems, you’re likely to experience painful heartburn and reflux if you binge too close to bedtime. CATCH SOME MORNING RAYS: Sunlight keeps your internal clock ticking. Go outside as soon as you wake up and spend at least 15 minutes in the morning sun (and if it’s a hot sun, use sunscreen.) KEEP IT COOL: Cool bodies sleep better, but most people keep their bedrooms too warm at night which can interfere with sleep. Taking a hot bath before bedtime is a good idea, because once you get out of the bath, your body cools down more quickly, which will help you drift off to sleep. MAKE YOUR BED: There is a reason your mom always told you to make your bed. Making your bed can be your first accomplishment of the day when nothing else may go your way. With this sense of accomplishment, you start the day off on the right foot and are ready for any challenges ahead. There is nothing better than coming home to a clean and tidy bedroom after a hectic day of work and a long commute. Sliding into neatly made sheets sets the stage for a calm and restful night ahead.
GGG Wellness Newsletter May 2018
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ESSENTIAL OILS can be an incredibly transformative FRANKINCENSE: This oil is biblical and has been used for thousands of years in meditative and ancient therapeutic practices; it’s particularly helpful in preparing your mind to shift into peace and tranquility. LAVENDER : Lavender is the No. 1 oil to #calmallthethings and is the most frequently cited oil in research tying essential oils to improvement in sleep quality and mood. NEROLI: For those who have trouble with feelings of anxiousness/winding down. Scientists conducted a test which indicated that those exposed to neroli showed comparable levels of reduced anxiety as those exposed to Xanax—indicating that neroli may indeed produce anti-anxiety effects. PETITGRAIN: An excellent alternative for those who don’t like the smell of lavender, as it possesses a similar chemical profile (high in linalool). ROMAN CHAMOMILE: Everyone out there knows about chamomile tea’s benefits for sleepy time! This oil is super floral and gentle and great to use with babies. VETIVER: This oil is thicker than molasses and interacts with your limbic system to help release deeply rooted tension and lull you into a state of relaxed sleep. WILD ORANGE: Normally an uplifting scent, when paired with lavender, this combo is especially great at calming and soothing your mood (and is particularly good for babies).
Bonus Oils
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Cypress is a great oil to incorporate into your routine if you deal with any nasal/respiratory difficulties while sleeping. Try juniper berry when your kids are dealing with night terrors/disturbances.