Top of the BCDM programs.
SleepWell® Program Week 1 Starting today, complete the SleepWell® Tracker for seven full days. Answer the questions and fill in the charts. SleepWell® Program QUICK LINKS: WEEK 1 Keep a Sleep Journal Why Sleep Enhancement is Important When You Don’t Get Enough Sleep A Dangerous “Solution” to Busy Lives Basics of Sleep Insomnia Circadian Rhythm, […]
SleepWell® Program Week 2 Answer the following. * How did your sleep this week compare to the first week? * What changes did you made to my sleep environment? * What changes did you make to your eating habits? * What Changes did you make to your exercise habits? * What changes will you continue?
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SleepWell® Program Week 2 Review Your Current Sleep Habits Review your SleepWell® Tracker from the previous week. Complete the “Sleep Trends” chart in your tracker. At this point, you may not know what needs to change. This section explores the following: 1. Self-assessment of sleep quality, including your sleep environment and lifestyle habits 2. Sleep
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SleepWell® Program Week 3 Look at your pattern of sleep over the past week. Compare it to your sleep patterns over the past few weeks of tracking. Answer the following: * I fall asleep more quickly now. * I have more daytime energy. * I wake up fewer times during the night. * If or
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SleepWell® Program Week 3 In Week 3, you will start to train your mind to see the bed as a place where you will sleep well. To train for this, you will need to: 1. Remove factors that condition your mind to resist sleep. 2. Use your bed for only sleep and sex. 3. Create
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SleepWell® Program Week 4 Look at your pattern of sleep over the past week. Compare it to your sleep patterns over the past few weeks of tracking. Answer these: * I fall asleep more quickly now. * I have more daytime energy. * I wake up fewer times during the night. * If or when
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SleepWell® Program Week 4 In Week 4, you will learn strategies for managing stress and for relaxing before bedtime. This section presents many techniques that you can use to relax. Some techniques may be better suited for you than others. Like any new behavior, learning to relax in a healthy manner takes practice. It is
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SleepWell® Program Week 5 Look at your pattern of sleep over the past week. Compare it to your sleep patterns during the previous weeks. Beyond Week 6, continue to reflect on a weekly basis. Notice when your sleep quality is slipping. Make changes as soon as you notice this. Answer these questions: * I fall
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SleepWell® Program Week 5 Week 5 will help you strengthen the habits you have developed since starting this program. You will learn tools to communicate with others to avoid and manage conflicts. Reminders * Do regular physical activity. * Keep your bed reserved for sleep and sex. * Go to bed and wake up at
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SleepWell® Program Week 6 Congratulations! You have made it to Week 6 of the SleepWell® program. Hopefully you have learned more about sleep and how to create your own healthy sleep environment. Your changes should be starting to show effects on your sleep. Your improved sleep should also be helping you feel more alert and
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