SleepWell® Program Week 6 Tune into changes in your mood and alertness. Use your SleepWell® Tracker to get daily feedback. Anytime you are given a reward for something you do, chances are you will do it again. For example, if someone handed you a $100 bill each time you walked around the block, you would […]
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SleepWell® Program Week 1 Use the SleepWell® Tracker (click above image to download a copy) to help you monitor and better understand your own sleep habits. With this information, you can make changes to improve the quality of your sleep. Start now! The sooner you can understand your own sleep patterns, the sooner you can
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SleepWell® Program Week 5 Even with your best efforts to discuss what you are doing and why, conflicts may arise. You will need to manage conflicts to keep your sleep plan on track. Saboteurs. Do not expect everyone to be happy that you are following a different schedule and making changes to your sleep environment.
SleepWell® Program Week 4 Improving sleep will help you manage stress. Managing stress will help you improve your sleep. Relaxation Techniques * Help the body to relax when under stress. This minimizes the physical wear and tear from stress. * Help the mind relax. Where the mind goes, the body follows. * Help you to
Sleep Well Do You Have Insomnia? Answer these questions: 1. Do you have trouble falling asleep? 2. Do you have problems staying asleep? 3. Do you wake up too early and can’t get back to sleep? 4. Do any of these problems last at least 3 weeks? If you answered yes to number 4, answer
SleepWell® Program Week 1 Insomnia includes problems falling asleep, staying asleep, or waking up too early. It is normal to have a bad night of sleep every now and then. Occasional poor sleep becomes insomnia when this pattern continues for several weeks AND fatigue or feeling drowsy during the day occurs due to lack of
SleepWell® Program Week 2 Take your big goal and break it into small, measurable steps. Each small step should follow the S.M.A.R.T. guidelines. Try making one change at a time, like changing the time you eat dinner in the evening. Follow the chart below, starting with number 1. For example: 1. Change: I dimmed the
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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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SleepWell® Program Week 4 Learn to identify and dispute irrational thoughts. The following strategies help you break down thoughts that cause anxiety and make it hard for you to fall asleep. Shades of Gray: Banish Black & White Thinking Thinking in all-or-nothing terms using words like “always,” “never,” and “every” can lead to seeing situations
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Sleep Well Light exposure has a critical effect on sleep. At night, dim the lights and shut off electroncis, such as TVs, tablets, and smartphones that emit blue light, 30 minutes before bedtime. Aim for complete darkness when sleeping. Waking to natural light can also help you sleep better at night, by helping your brain
