Suzanne Aceron Badillo has over 20 years of experience in the field of physical therapy and is board certified in Women’s Health Physical Therapy. She served as Clinical Program Director of Women’s Health Rehabilitation at the Shirley Ryan AbilityLab prior to co-founding Link Physical Therapy, with Judith Florendo. Suzanne is an active member of the American Physical Therapy Association, Section on Women’s Health (SOWH). She has served as member and Chair of the SOWH CAPP-Obstetric Committee, developing and teaching the post-graduate certification curriculum on PT pregnancy and postpartum rehabilitation. Her clinical, research, and educational interests include pelvic health, pregnancy/postpartum rehabilitation, and musculoskeletal care, and she lectures locally and nationally on these topics. Suzanne and her husband have three young children.
What is your bedtime ritual?
Catch up with husband about the day. Clean kitchen, clear kitchen island (our “hub”) for next day – going to bed and then waking up with that island in the middle of our kitchen “paper free” and free from clutter feels good! Write down family “agenda” and reminders for the next day on our big board (puts my mind at ease that once I write it down for everyone to see, it doesn’t have to take up brain space that night or the next morning). Write in my planner – review of the day (wins, things to improve) and plan next day. Change into pajamas, wash face/skin care, brush teeth. Stretch (usually); breathe; sleep!
What do you do during the day that has the biggest impact (positive or negative) on your sleep?
The days I exercise, I have a deeper, more restful sleep! Also, if I can put the kids down for bed at a good (early) time, I have more time for my own self care ritual…so I can sleep better too!
In the last 5 years, what new belief, behavior or habit has most improved your sleep?
Our big Family Agenda board. When I can write down reminders and the daily family schedule for ALL to see the night before, I don’t have to carry that load with me in my brain to sleep.
If you have had a particularly challenging day and your normal bedtime routine isn’t enough for you to fall asleep, what do you try next?
Breathing exercises with meditation music can help.
What purchase of $100 or less has improved your sleep the most?
The big dry erase board. Also, nice, soft bedsheets!