Coaching Programs

SleepWell® Program Week 3 Your mind is very powerful. How you link things affects how you behave in a particular situation. When you walk into a dark room, you probably look for a light switch. When you always watch TV in bed a lot, you probably reach for the remote as soon as you go […]

SleepWell® Program Week 3 Hitting Snooze Hurts Sleep Your body prepares to wake up before your alarm goes off. Hormones that make you feel alert increase in the body. When you first wake up you may still feel groggy and hit the snooze button. Confused, your body releases sleep-promoting hormones. Getting out of bed becomes

SleepWell® Program Week 5 Discuss your sleep needs with people you live with. They need to understand your schedule and what you are doing to improve your sleep. *  Post a calendar with your work schedule. *  Include your sleeping hours on the calendar. *  Share what you have learned about creating a healthy sleep

SleepWell® Program Week 4 Stress is linked to more than 50 percent of all sleep-related problems. You face stressors daily. Common examples are work and family demands, traffic jams, and health problems. Some stress helps you to be more productive. Too much or chronic stress can cause damage to your body. High stress levels can

SleepWell® Program Week 6 Continue to make sleep a priority. Assess your energy and make adjustments to your lifestyle and sleep habits as needed. Practice relaxation and stress management techniques. Return to each week’s activities and suggestions regularly. The more tools you use, the more you will understand what works for you. Improving your sleep

SleepWell® Program Week 4 Step back and look at your worries from an outsider’s point of view. Imagine how others might handle these issues. You can also use this technique to look at your job or family duties. Ask yourself these questions: *  What can I expect of myself in this situation? *  Are my

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.”

SleepWell® Program Week 4 Learn to identify and dispute irrational thoughts. The following strategies help you break down thoughts that cause anxiety and make it hard for you to fall asleep. Shades of Gray: Banish Black & White Thinking Thinking in all-or-nothing terms using words like “always,” “never,” and “every” can lead to seeing situations

SleepWell® Program Week 2 Caffeine Caffeine is a stimulant drug. It increases alertness. Caffeine can interfere with sleep in these ways: *  It makes it take longer for you to fall asleep. *  It makes you wake up more often when you  are sleeping. *  It lowers the amount of deep sleep you get. Limit

SleepWell® Program Week 2 There is no “one size fits all” sleep guideline. The National Sleep Foundation (NSF) has defined ranges that are adequate for most people (see chart below). However, the best indicator of how much sleep you need is your daytime energy and alertness. If you are meeting the NSF guideline, but you