Top of the BCDM programs.
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 3 What should I do when I wake up in the middle of the night or wake up too early in the morning? If you can’t go back to sleep within 10-15 minutes, get out of bed. Go to another room and sit in the dark or do an activity in dim
Trouble Staying Asleep Read More »
SleepWell® Program Week 1 Complete the following. * Why I am concerned about my sleep? * What I think is the biggest challenge with my sleep: (e.g. not being able to fall asleep or stay asleep, waking up often, not feeling refreshed when I wake up)? * Could any medical issues or medications be causing
Review & Prepare 4 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
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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
SleepWell® Program Week 1 Getting enough sleep helps you maintain good health and function your best during the day. Click on the image below to download your sleep enhancement questionnaire. © American Institute for Preventive Medicine
Why Sleep Enhancement Is Important Read More »
