“Rest to Rise: Sleep Strategies for a More Vibrant You”
“Balanced people are nice to be around and easier to work with.”
~ Dr. Magdalena Bak-Maier
Many of us are navigating stressful situations right now; personally, globally, or both. And often, when stress rises, sleep is the first thing to suffer.
What is your situation and current feelings about sleep?
What I’ve learned and can share with YOU…
Sleep Your Way to Success: Rest, Restore, and Rise!
Having a “sleep disorder” is not the same as having “disordered sleep”.
What’s the difference and why it matters?
Sleep is foundational to our well-being, yet many of us struggle with getting quality rest. If you’ve ever laid awake at night wondering why you're not sleeping well, you’re not alone. And… Are you dealing with a sleep disorder or experiencing disordered sleep?
These terms are often used interchangeably, but they are not the same. Understanding the difference could be the first step toward lasting sleep improvement for life!
Sleep can often be treated with thoughtful review of your routines and daily practices.
Here’s a great example… Have you considered that possibly the medication you’re prescribed has side effects that affect sleep?
Sleep coaches and doctors review this and so much more… For example:
· Your supplements
· Your bedroom environment
· Your wake-up routine
· Your bedtime routine
· Your sleep partner situation (For example: Do they snore?)
· Your age
· Your gender
· Your physical routines
· Your alcohol, caffeine, cannabis, prescription and nonprescription drug consumption
· Your nutrition
It seems basic, and it is…
1)Light 2)Sound 3)Touch 4)Smell 5)Eating and Drinking within three hours of bedtime ALL are important factors to getting your good night’s rest! Set your body and your bedroom up for success.
And, if you have a bedroom partner, make adjustments together so that each of you can enjoy “sweet dreams”!
Did you know that sugar is very hazardous to your sleep?
Excess sugar disrupts hormones and sleep, raising cortisol, reducing deep sleep, and increasing sleep disturbances. Sleep disruptions can occur from excessive sugar intake close to bedtime and disorders may even develop.
Sleep drive and sleep rhythm are two dynamic forces that our brain processes through our sleep stages. Stages of Sleep - What happens in a Normal Sleep Cycle
Did you know this? … There are 88 sleep disorders that we know about!
Apnea or Insomnia?
Common Sleep Disorders Include:
· Insomnia Disorder. Trouble falling or staying asleep at least three nights per week for three months or more.
· Sleep Apnea. A serious condition where breathing repeatedly stops and starts during sleep.
· Narcolepsy. A neurological disorder causing sudden sleep attacks.
· Restless Legs Syndrome (RLS). An irresistible urge to move your legs, especially at night.
· Circadian Rhythm Sleep-Wake Disorders. Mismatched sleep schedules due to shift work, jet lag, or biological misalignment.
Some Stats:
· According to the CDC, an estimated 50–70 million U.S. adults have a sleep disorder.
· Insomnia affects about 30% of adults, with 10% experiencing chronic insomnia.
· Obstructive Sleep Apnea (OSA) affects an estimated 22 million Americans, but 80% of moderate to severe cases go undiagnosed.
· A 2023 SleepFoundation.org study found 35% of adults say they sleep less than seven hours a night. Often due to work tasks or screen time.
I partner with people in life transitions, It’s true… Disordered sleep is common during major life transitions like divorce, caregiving, career changes, grief/loss, trauma recovery.
Should you decide to seek professional support… search locally, find a local specialist near you. It matters in the success of your results!
Excellent Sleep Resources recommended By Dr. Michael Breus, MD
1. American Academy of Sleep Medicine
3. Pittsburgh Sleep Quality Index
4. Stop-Bang Score for Obstructive Sleep Stop-Bang-Questionnaire.pdf
5. Best Sleep Trackers of 2025
6. Home Sleep Test Comparison Guide
What do you think about these BIG key take-a-ways I’ve discovered? …
· Women need more sleep than men do.
· A 25-minute nap or less is best, unless you nap for 90-minutes or longer and go through a full sleep cycle.
· Waking up at the same time every day will automatically improve your sleep.
· Medications should be checked for sleep side effects.
· Your prescribed doctor must manage your sleep medications, because stopping “cold turkey” can keep you up for 3-4 days.
· Exercise is the single most important aspect for a great night’s rest.
So true…
“When you become a parent, your sleep changes forever. “ ~ Dr. Michael Breus, MD
If sleep has been difficult lately, or if you simply want to improve the way you rest, I want to offer you something supportive. This is an excellent learning from a pro: Listen: “Master Your Sleep” with Dr. Andrew Huberman (Huberman Lab Podcast)
“Deep reflection is an overall GREAT practice.”
~ Jessica Hartwig, ACC
Medical Disclaimer:
The information provided in this blog is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Sleep disorders and disordered sleep can be serious challenges affecting both physical health and mental well-being. Before making any changes to your sleep habits, routines, or treatment plans, please consult with a qualified medical professional or sleep specialist. Always seek your doctor’s expert guidance to ensure any adjustments are safe and appropriate for your individual needs.
Sources
1. Dr. Michael Breus ~ Clinical Psychologist, Sleep Medicine Expert
2. Stages of Sleep - What happens in a Normal Sleep Cycle
