Coaching Programs

SleepWell® Program Week 1 Use the SleepWell® Tracker (click above image to download a copy) to help you monitor and better understand your own sleep habits. With this information, you can make changes to improve the quality of your sleep. Start now! The sooner you can understand your own sleep patterns, the sooner you can […]

SleepWell® Program Week 4 Improving sleep will help you manage stress. Managing stress will help you improve your sleep. Relaxation Techniques *  Help the body to relax when under stress. This minimizes the physical wear and tear from stress. *  Help the mind relax. Where the mind goes, the body follows. *  Help you to

SleepWell® Program Week 5 Even with your best efforts to discuss what you are doing and why, conflicts may arise. You will need to manage conflicts to keep your sleep plan on track. Saboteurs. Do not expect everyone to be happy that you are following a different schedule and making changes to your sleep environment.

SleepWell® Program Week 3 Naps during the day can take away from the sleep drive your body builds up when you are awake. Think of sleep drive like hunger-you would not want to eat a big meal in the afternoon if you knew you were having a feast for dinner! Avoid taking long naps during

SleepWell® Program Week 1 This is a natural process the body follows over a 24-hour cycle. Our 24-hour cycle is adapted to the 24-hour light-dark cycle of the earth. This creates our internal clock that many body systems follow. These include heart, kidney and immune system functions, and release of certain hormones. Due to this

SleepWell® Program Week 4 Skip the evening news. Watching or listening to the news can be stressful. Stories of crime, the economy, political battles, and community issues can be worrying and depressing. Stress hormones can make you feel more alert and less ready to sleep. Avoid social media right before you go to bed, too.

SleepWell® Program Week 3 Follow a bedtime routine that gets your body and mind ready for sleep. Train your brain to know that it is time to sleep. If you work shifts that have you sleep during the day, developing a bedtime routine is a very important step to help you sleep. Sample Bedtime Routine:

SleepWell® Program Week 3 As soon as you wake up, get exposure to bright light. This is especially important if you need to work or do activities in the night-time hours. Exposure to bright light helps reset your biological clock and tells your body to wake up. Avoid lying in bed when you wake up

SleepWell® Program Week 2 Use “If, then” plans to overcome roadblocks. “If, then” plans anticipate a challenge and prepare a response in advance. Create “If, then” statements for each challenge you expect to face. These challenges may be: *  Your common sleep problem (e.g. alert at bedtime) *  How you expect to feel (e.g. anxious)