Top of the BCDM programs.
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.
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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
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SleepWell® Program Week 3 You have special sleep challenges if you work long hours, rotating shifts, permanent night shifts, or multiple jobs. School and/or family responsibilities on top of shift work may also interfere with sleep time. Night-time shift work involves working against your body’s natural rhythm. Remember, your body clock is “set” by exposure
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SleepWell® Program Week 2 Over-the-Counter Products It is best to check with your doctor before you take over-the-counter (OTC) medicines or supplements that promote sleep. Why? * Some products could cause harmful interactions with medications you take and with alcohol. * You may need to find out the right dose for you to take. *
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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)
