Top of the BCDM programs.
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 […]
Build Social Support Read More »
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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SleepWell® Program Week 1 According to the National Sleep Foundation, about 60 percent of Americans between the ages of 13 and 64 report having problems with sleep every night or almost every night. Studies find that the average person gets less than seven hours of sleep per night. In general, adults need at least seven
When You Don’t Get Enough Sleep Read More »
SleepWell® Program Week 6 Others may notice you have more energy during the day. They may know it is because you are sleeping better and changing other lifestyle factors. As with any personal change, how much you talk about it is up to you. When you talk about changes you have made, use “I messages.”
How To Talk About Your Sleep Improvements Read More »
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
Restrict Time In Bed Read More »
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
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SleepWell® Program Week 2 There are probably many reasons for your poor sleep. This guide will take you through factors that you can modify to improve the likelihood of getting quality sleep. Even if you have a medical issue or take medication that impairs your sleep, addressing these lifestyle factors may help improve your sleep.
Self-Assessment Of Sleep Quality Read More »
SleepWell® Program Week 2 Bed 1. Have a Comfortable Bed * To soften the mattress, use a mattress topper that adds a layer of cushion or support for less than the cost of a mattress. * To firm the mattress, add a board between the box springs and mattress for a firmer support layer. *
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 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
