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Better Sleep

GO! to Sleep
By Cleveland Clinic Wellness Editors 
Published 4/30/2012 
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America Is Yawning
Did you know? America is one of the most sleep-deprived countries in the world. Some 70 million people in the United States have a sleep problem.
That’s why the experts at Cleveland Clinic developed GO! to Sleep, a six-week online program designed to help you improve the quantity and quality of your sleep.
“If you think you need to sleep better, you probably do,” says Michael F. Roizen, MD, chief wellness officer at the Cleveland Clinic and coauthor with Mehmet C. Oz, MD, of YOU: The Owner’s Manual. “Sleep is the most underrated health habit. Getting the right amount makes you look better, eat better, feel better and have more energy for everything else you want to do. With GO! to Sleep, you’ll learn how to get the zzz’s you need.”
Sleep Deprivation Hurts
Did you know? One-quarter of America’s adults say their sleep problems have some impact on their daily lives, according to a National Sleep Foundation Sleep in America poll.
The experts at the Cleveland Clinic Sleep Disorders Center have seen the effects of lack of sleep firsthand. They treat thousands of patients each year for insomnia and other sleep disorders. GO! to Sleep uses a similar treatment plan to those used at the Cleveland Clinic Sleep Disorders Center and other top sleep clinics around the country. Program creator Michelle Drerup, PsyD, says that GO! to Sleep allows people with sleep problems to benefit from many of the successful elements used in her clinical treatment from the comfort and privacy of home.
One Triumphant Treatment
Did you know? Researchers have discovered a single treatment that improves memory, increases concentration, strengthens the immune system and decreases accidents. What is it? Getting an extra 60 to 90 minutes of sleep each night.
Whether you need an extra 60 to 90 minutes of sleep or a solution for your insomnia, GO! to Sleep can help. The program includes a personal sleep log and daily sleep score, personal progress charts, advice and information to help you learn how to sleep better, daily e-mails from Dr. Drerup, plus activities, relaxation practices and motivational tips, all designed to help you get the sleep you need!
Learn to Relax
Did you know? Stress, depression and anxiety are thought to be present in at least 50 percent of all cases of insomnia.
This is why Dr. Drerup developed five relaxation techniques for you to practice throughout the program. These audio techniques will teach you how to relax your body and mind in preparation for sleep. They will also help you reduce and manage the stresses that face you every day.
Often, the connection between stress and sleep difficulties is obvious. Other times, the connection between stress and sleep problems is more subtle. GO! to Sleep will teach you how to recognize your stressors and deal with them in your waking life in order to improve your sleep.
The Power of a Sleep Log
Did you know? If you’re trying to lose weight, keeping track of what you eat by writing it down can help you get a better idea of what you’re eating, control portion sizes and make healthy choices.
With sleep, it’s the same idea. Keeping a sleep log makes you more aware of your sleep patterns and often sheds light on what may be contributing to sleep problems. That’s why starting your sleep log is step one of the program. Before you learn more about sleep and start doing specific activities to help you sleep better, you need to gain a clear and accurate picture of your sleep patterns.
Bedtime Routines: They’re Not Just for Kids
Did you know? Our mind and body don’t have a switch to just “turn off” whenever we want. Which means that you can’t expect to run around at full speed until 10 p.m. and then get into bed and — click! — fall asleep by 10:05.
You need to unwind before you go to bed. If you’re a parent, you know that bedtime routines are a big deal for kids. A typical routine may include taking a bath, putting on pajamas, brushing teeth and then reading a story. Having the same routine every night helps children physically and mentally prepare for sleep. The same goes for grown-ups, and yet many of us don’t realize the importance of an evening routine. As you go through the steps of your routine night after night, your body starts getting used to knowing that this is the time to prepare for sleep.
During GO! to Sleep, you’ll learn how to develop your own bedtime routine. Plus, you’ll learn other important strategies for getting a good night’s sleep.
Sleep Is Critical for Weight Control
Did you know? Scientists have found that sleep deprivation impacts hormones that are involved in appetite regulation, and the effects on these hormones may lead to overeating and weight gain.
The numbers back up the science: An estimated 65 percent of Americans are overweight or obese. And an estimated 63 percent of American adults do not get the recommended eight hours of sleep a night. Coincidence? Probably not. The link between weight gain and sleep is supported by epidemiologic data. In 1960, adults slept an average of 8.5 hours a night. By 2002, most were sleeping less than seven hours nightly. Along with this decrease in average sleep time, we have seen an increase in the average weight of our population. In 1960, only a quarter of adults were overweight, and obesity was practically nonexistent. Today, more than two-thirds of American adults are overweight, and nearly one in three is obese.
GO! to Sleep Works
Did you know? A recent study in the journal SLEEP found that 81 percent of patients who completed a five-week online program for insomnia reported improvement in sleep.
In addition to logging your sleep and practicing relaxation techniques, during GO! to Sleep you’ll also learn:
• Lifestyle activities that will help improve your sleep
• How your thoughts affect your sleep — and how to decrease their impact
• How to develop healthy and effective sleep behaviors
• To follow an individualized sleep-wake scheduling program that will improve the quantity and quality of your sleep
• The many factors that impact sleep
• And much more!

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