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SleepWell® Program Week 1 What are you willing to change? This program asks you to make changes to your routines, lifestyle habits, and sleep schedule. As you become aware of your own habits, this guide will help you make changes to areas that keep you from getting quality sleep. Some of these changes may be […]

SleepWell® Program Week 4 Biofeedback is the process of getting information (feedback) about your biological (body) functions. Simple examples of everyday biofeedback devices include a thermometer, a scale, and a mirror. A thermometer provides feedback on your body temperature. A scale gives you feedback on weight loss or gain. A mirror can show you if

SleepWell® Program Week 2 How far are you from your cell phone right now? If you are like many people, your phone is probably within arm’s reach. Not only is digital overload a problem during the day, but taking your phone to bed with you or using it right before bedtime can cause problems for

SleepWell® Program Week 4 Skip the evening news. Watching or listening to the news can be stressful. Stories of crime, the economy, political battles, and community issues can be worrying and depressing. Stress hormones can make you feel more alert and less ready to sleep. Avoid social media right before you go to bed, too.

SleepWell® Program Week 1 This is a natural process the body follows over a 24-hour cycle. Our 24-hour cycle is adapted to the 24-hour light-dark cycle of the earth. This creates our internal clock that many body systems follow. These include heart, kidney and immune system functions, and release of certain hormones. Due to this

SleepWell® Program Week 6 If you have a few poor nights of sleep, shift back to a more restrictive sleep window to increase your sleep drive. Recall what helped you to improve your sleep. Focus on these strategies to help re-set your healthy sleep. Example: *  Stay up late to increase sleep drive. *  Get

SleepWell® Program Week 2 Use “If, then” plans to overcome roadblocks. “If, then” plans anticipate a challenge and prepare a response in advance. Create “If, then” statements for each challenge you expect to face. These challenges may be: *  Your common sleep problem (e.g. alert at bedtime) *  How you expect to feel (e.g. anxious)

SleepWell® Program Week 3 As soon as you wake up, get exposure to bright light. This is especially important if you need to work or do activities in the night-time hours. Exposure to bright light helps reset your biological clock and tells your body to wake up. Avoid lying in bed when you wake up