SleepWell® Program Week 4 Downtime is idle time between activities. Examples are the moments you have waiting at a red light, the time spent riding in an elevator, and the extra time during a lunch break. Idle time allows your brain to rest and process and store information (how you learn and form memories). If […]
Seek Downtime Daily 2 Read More »
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.
SleepWell® Program Week 4 Mindfulness means you are fully aware of all aspects of what you are sensing in the present moment. * You focus on current thoughts without judging them. * You put past thoughts and what the future has in store out of your mind. Mindfulness Exercise * Set aside five (or more)
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
Practice Relaxation Techniques 3 Read More »
SleepWell® Program Week 2 Driving while sleepy can severely impair your driving and cause an accident. Studies have linked sleepiness and fatigue to decreases in reaction time, decision making, and mind and body coordination. All of these factors are very important for safe driving. According to estimates from the American Automobile Association (AAA), one out
Avoid Drowsy Driving 2 Read More »
SleepWell® Program Week 5 Passive * You lack expression for yourself. * You do not stand up for your rights and needs. Result: You usually do not achieve your goal. Aggressive * You stand up for your rights and needs, but at the expense of someone else. Result: You usually put down or hurt someone
SleepWell® Program Week 5 Take responsibility for your thoughts, feelings, and actions. You will feel better about yourself and your life. Blaming others is a natural, child-like reaction. It is more adult-like to figure out the amount of control you have in a given situation and respond to it in a mature way. You may
Create Self-Enhancing Feelings 2 Read More »
Healthylife® QuitWell™ Part 1 This program does not assume you are ready to change. Or, you may be ready to make certain changes but not others. Other changes you may not have even thought of yet! The tools and strategies in this guide are designed to help you move forward through the stages of change.
Stages Of Change 2 Read More »
Healthylife® QuitWell™ Part 5 This is a step-by-step way to become more assertive. L:Look at your needs, wants, rights, and feelings about the situation. A:Arrange a meeting that is convenient for you and the other person to talk. D:Define the problem clearly to the other person. D:Describe your feelings using “I messages.” I message statements
Use The L.A.D.D.E.R. Technique 2 Read More »
Healthylife® QuitWell™ Part 4 This section provided strategies to manage urges that you have for tobacco/nicotine. You also learned tools to manage yourself in a demanding, often stressful world. * Which urge tamers and other strategies have you practiced already? * Which tools have worked well for you? Add these to your quit plan. *
Review And Prepare 7 Read More »
