Arizona Sleep & Health

09/16/2022

We've expanded again! Dr. Shannon Jewell-Jones has joined the Arizona Sleep & Health team and specializes in all things health.

Whether it's your sleep, stress eating, stress management, adjusting to a new diagnosis, or pain, she has the expertise you need. She offers virtual visits and has immediate openings 480-788-3128.

05/04/2022

We are THRILLED to announce Angela Rosetto will be joining Arizona Sleep & Health!! Angela is a licensed counselor with experience in evidence based tools for kids to adults to help combat life’s stressors.

Learn more about her below. Please feel free to ask any questions here or reach out to schedule an appointment!

http://www.azsleephealth.com/meetourproviders.html

Meet Dr. Jenna Gress Smith. A compilation of skills, research, and education.

04/01/2022

It's been a long week, long month, long year, long 2 years+. We've got this - you've got this! Lets help ourselves out by practicing some selfcare this weekend. Get some rest. Get some fresh air. Find something to do just for yourself that brings you joy.

03/28/2022

Share this with someone who need to know:
It’s easy to dive into our thoughts as facts the minute the pop into our brain.

Let’s challenge that assumption or habit. Thoughts can be influenced by so many things, and we have so many thoughts sometimes stressed ones get pressed to the forefront.

Stress, pain, discomfort, uncertainty can all influence us to have to more negative thoughts: this is why we have to give ourselves some space and time to sort through our thoughts and make sure we aren’t missing some more negative or neutral ones that might helps us solve problems or feel more grounded.

03/26/2022

Share with someone who needs to slow down! Prioritizing time for relaxation and rest is incredibly important. And you deserve it. Try treating yourself compassionately.

Choose something to do that feeds your soul, makes your feel more whole, and frees you from the stresses of the week.

Share what you do in the comments. And here are some podcast ideas - share your favorites with the rest of us!

Hidden Brain
Stuff you should know
How I built this
Pop Culture Happy hour
Radio Lab
Science Vs.
Ted Radio Hour
Crowd Science
No Stupid Questions

03/23/2022

Before apologizing, pause and ask yourself, “have I intentionally hurt someone or done anything wrong? We should always show compassion, but we can do that without excessive apologies. Try and express compassion and empathy differently. Add any ideas you have of what you can say instead of an apology.

03/22/2022

Share this with someone who needs to know:

Women apologize too much. You should only apologize when you have intentionally made a mistake or caused harm. Otherwise, you might be over apologizing because:

1. You have a strong people pleasing reflex and you are worried about upsetting or disappointing others


2. You don’t want to rock the boat and cause a disruption


3. You have low self-esteem


4. It's a bad habit- we may have been trained to be overly apologetic for just being human! 


Let’s cut that out and model to our kids and friends that you don’t need to apologize for normal human stuff…

Here’s what to do or say instead:

Catch yourself in the moment and ask yourself “did I cause intentional harm or hurt?”


If not, try this…


If you bumped into someone: “Excuse me”


If you disagree with someone try: “I’ll have to keep that in mind” or “What if we looked at it this way"

If you have a different opinion: “I have a question”


Someone asks you to do something and you can’t or don’t want to: “no, I can’t right now”


If you’re late: “Thank you for your patience”



03/19/2022

It's World Sleep Day. Ask me any sleep questions!

World Sleep Day is an annual event to raise awareness of sleep disorders and the burden that they place on society.

Most sleep disorders are preventable or treatable, yet less than one-third of sufferers seek professional help.

Sleep problems constitute a global epidemic that threatens health and quality of life for up to 45% of the world’s population.

Better understanding of sleep conditions and more research into the area will help reduce the burden of sleep disorders on society.

Three elements of good quality sleep are:

Duration: The length of sleep should be sufficient for the sleeper to be rested and alert the following day.

Continuity: Sleep periods should be seamless without fragmentation.

Depth: Sleep should be deep enough to be restorative.

Info shared with permission by World Sleep Society

03/17/2022

drjennagress • Original Audio

03/17/2022

Comment if mornings are sometimes hard for you. Sometimes we can feel overloaded and start the day feeling on edge, overwhelmed, and stressed as soon as we get up.

You can try and break this cycle by adding (or taking away) some things from your routine.

If you can identify a trigger for your morning anxiety, such as your phone or inbox, delay checking your phone or email until after you are ready for the day and get it started on your terms.

Start the day by lowering your body’s stress response. This can be through music, journaling, meditation, or breathing.
Infuse positivity! Start your day with an inspiring podcast or affirmation

Don’t fuel the anxiety. Caffeine can make you jittery and increase anxious feelings. Hold off for 60 minutes and let you body start up naturally
Use it! Try getting out some of that stress by exercising first thing in the morning

Set boundaries with worry. Try setting a timer for 15 minutes, letting yourself be anxious, write it all out, and once that timer goes off- move on to a different task.

03/17/2022

Our days can be filled with stress, unpredictability, and getting pulled in lots of directions. Each one of you plays a lot of roles each day and we can end the day exhausted and sometimes unfulfilled.

We can’t control a lot of these things, but I always recommend ending the day on your terms.

Have 1 or 2 actions that you intentionally do each evening that are meaningful to you or form part of your identity. Do it consistently and anchor yourself in it.

What do I do? Just like you, I wear a lot of hats, but I never want a day to go by that I didn’t feel like a good parent. I make sure to hug my girls each night and check in with them about their days for a few minutes. I share with them 1 positive thing I see in them and no matter what happened to me that day (parenting failures included!), I can feel good about wrapping it up on my terms. It’s a non-negotiable part of my routine.

It’s also harder for negative thoughts about parenting to creep in, because I know I do something consistent everyday that counteracts that thought AND I know I’ll do it later that day.

This allows me to end the day on my terms.

Tell me what meaningful activities you do (or want to do) to end the day on your terms.

03/15/2022

Unpopular opinion but a helpful to have the energy and focus tomorrow. Drop a ❤️ if you can relate.

03/14/2022

Who are your "go to" people? Family, friends, neighbor, co-workers? Deep and positive connections directly effect our well-being. Sometimes small behavior changes can deepen our relationships and help our loved ones feel valued with no strings attached.

Photo of hands credit: Tyler Nix on Unsplash

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03/14/2022

Self-care Sunday!! Which question do you need to ask yourself? For me, it's "would I say this to a friend. Thoughts we have about ourselves may not be true - so question them.

Your thoughts are perceptions based on lots of things, like what’s going on around you and things going on in your body, so they can be inaccurate. Especially when they are about ourselves.

Use these questions to help you figure out if your thoughts are accurate and helpful.

health

03/13/2022

I am not anxiety

Emotions are a temporary thing, not who you are. By completing the statement “I am” with a feeling we are making the leap of a temporary feeling being a permanent part of who we are.

This makes it harder for feelings to come and go, as they should. Instead say “I feel (insert emotion), I am (insert emotion) right now, or this situation makes me feel (insert emotion)” and diffuse your identity from how you feel”.

This will help you stay to yourself and not fuse your identity with how you feel in a moment or situation”

03/12/2022

Save and share this sleep playlist! Share what music works for you at night. Here's some science to back it up:

The right music (60 - 80 bpm) effects our parasympathetic nervous system, helping us relax and slowing our body down. Our heart rate decreases and our muscles relax, making it easier to fall asleep.

The positive effects increase over time, so making it a habit is good for more consistent sleep. The music remind our body that it's time to wind down and go to sleep.

I'll be posting classical music playlist in a later post.

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03/10/2022

Friends are essential to our well-being. Often the friend types overlap but this can help think about the kinds of friends you have and what kind of friend you are. Tag a friend this reminds you of.

03/08/2022

Daytime stress and lingering negative emotions about those stressful events can also add to the equation and can cause sleep distruption.

Repeating positive sleep affirmations can help our brain relax and improve our sleep quality. Try it and let me know how it goes?