SleepWell® Program Week 5 Plan blocks of time to be with family and friends. Plan moments of closeness with your partner and/or children. * Eat meals together. * Do physical activities together. Walk after dinner. Go to a park as a couple or as a family. * Play board games together. * Let your kids […]
SleepWell® Program Week 3 Your mind is very powerful. How you link things affects how you behave in a particular situation. When you walk into a dark room, you probably look for a light switch. When you always watch TV in bed a lot, you probably reach for the remote as soon as you go
SleepWell® Program Week 3 Wait, I thought I am trying to sleep more? Yes-and this is going to help you. Sleep restriction means that you limit your time in bed only to when you are sleeping. This strategy can increase sleep drive (pressure to sleep) by creating a temporary state of sleep deprivation. You may
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SleepWell® Program Week 2 View sleep improvement as a long-term project, especially if you have had poor sleep for a long time. First, define small steps you want to take. Continue to reflect on your efforts. Small Steps Think of the actions you take on a daily basis as small steps towards your bigger goal.
Sleep Well Persons with this sleep disorder may not fully wake up and remain unaware that their nighttime breathing is abnormal. The most common type of sleep apnea is obstructive sleep apnea. With this, the airway narrows or gets blocked during sleep. This causes loud snoring, harsh breathing, and snorting sounds. Breathing may stop for
Sleep Well Getting enough quality sleep is as vital to good heath and long life as are healthy eating and regular exercise. You need sleep to: * Help your immune system fight infections. * Help prevent and deal with anxiety and depression. * Help prevent and control weight gain, diabetes, heart disease, and high blood
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SleepWell® Program Week 4 Learn These Three Skills to Relax 1. Relaxation Reflex: Get rid of muscle tension. 2. Mental Imagery: Think of calm, restful places. 3. Deep Natural Breathing: Feel relaxed by breathing in more oxygen. Plan Relaxation Time If possible, use the hour before you sleep to wind down and prepare your body
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SleepWell® Program Week 4 Your worries and concerns take up time in your day. Many issues cannot simply be ignored or brushed aside. To avoid carrying these thoughts with you to bed, address them earlier in the day. Steps to Address Your Worries 1. At least two hours before bedtime, write a worry at the
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SleepWell® Program Week 6 New challenges may come up. Your schedule may change. Your child’s schedule may change. Establish healthy habits, but be ready to make changes when needed. Whenever possible, try to plan ahead for a change. Example Scenario: Your child will be starting school in a week. You will need to wake up
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SleepWell® Program Week 2 Start by creating a comfortable place for sleep. Plan a physical space that is calming and designed to promote healthy sleep. This section also discusses how lifestyle habits affect sleep. These include exercise, diet, and the use of stimulants (e.g. caffeine, nicotine) and depressants (e.g. alcohol). Together, your lifestyle habits and
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