Hi everybody.  Being fully vaccinated and with California re-opening from COVID, San Diego County decided to have a scaled-down version of the County Fair.  I attended with one of my girlfriends and even though it was a lot smaller than in past years it was still a lot of fun.  I'm telling you this because this month's newsletter is about getting enough sleep to maintain good health and lower your stress levels.  At the fair, I bought a new bed which will be delivered the day after you receive this.  I'm excited because as with many of you during COVID my sleep patterns have changed and I am hopeful with the new mattress and adjustable base I will be able to return to my more normal coma-like sleep pattern.  I'll let you know how that works out. 

Are you like this?





Would you rather be like this??






Is Not Getting Enough Sleep Getting In Your Way? by Jan Cerasaro

Quality sleep is as important to our health as food and water. Yet, we often cut back on sleep in favor of “getting more done.” Chronic lack of sleep can cause a wide range of symptoms, including impaired brain function, memory loss, depression, weight gain, and irritability. Long-term health issues include increased risk for heart attack and stroke. Answer the following true/false questions to discover whether lack of sleep is getting in your way: 

  1. Instead of feeling refreshed when I wake up, I still feel tired.
  2. I have to have coffee to get going in the morning and often depend upon other caffeine or sugar boosts to get through the day.
  3. I feel easily irritated, impatient, and/or moody, and my relationships are being affected.
  4. I feel depressed sometimes, but don’t have the time to deal with it.
  5. I have a hard time controlling my emotions—and find myself at the point of tears without really knowing why.
  6. I often feel overwhelmed, and my ability to handle stress is diminished.
  7. I have difficulty concentrating and sometimes have to ask people to repeat what they just said.
  8. My memory, in general, isn’t as good as it used to be.
  9. I have a hard time staying awake when I read or watch television.
  10. I doze off easily.
  11. I don’t have the energy to do fun things with my partner, and that is creating stress in our relationship.
  12. I get sleepy when I drive and have to do things to keep myself alert, such as drinking a soda or keeping the windows open to get more fresh air.
  13. My reaction time when I drive isn’t as fast as it once was.
  14. I’m not performing as well at work; everything takes longer than it used to.
  15. I’ve been dropping the ball at work and at home, not following through with simple tasks.
  16. I don’t feel very motivated—I just don’t have the energy.
  17. I’ve been eating more to boost my energy and my weight has been creeping up.
  18. I get sick often.
  19. People tell me that I look tired. 

If you answered true to several of these statements, your sleep deprivation may be adding to your stress and harming your overall health and well-being. Feel free to schedule a call with me to see if your stress is causing your poor sleep or the opposite the lack of sleep is increasing your stress. 


If you like nature sounds to help you fall asleep there is an app called Rain, Rain Sleep Sounds which has a wide variety of sounds on their free portion of the app.  I'm not sure I will ever get the paid version, I don't think I will need it.  It even allows you to set your bedtime and a reminder.  Besides nature and animal sounds you can even hear a dishwasher, washing machine, or me I'm not using those.



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Stay safe, healthy and happy!

Coach Jan  

Jan Cerasaro
Jan Cerasaro Coaching