Top of the BCDM programs.
SleepWell® Program Week 4 Learn These Three Skills to Relax 1. Relaxation Reflex: Get rid of muscle tension. 2. Mental Imagery: Think of calm, restful places. 3. Deep Natural Breathing: Feel relaxed by breathing in more oxygen. Plan Relaxation Time If possible, use the hour before you sleep to wind down and prepare your body […]
Practice Relaxation Techniques 3 Read More »
SleepWell® Program Week 6 New challenges may come up. Your schedule may change. Your child’s schedule may change. Establish healthy habits, but be ready to make changes when needed. Whenever possible, try to plan ahead for a change. Example Scenario: Your child will be starting school in a week. You will need to wake up
Prepare For New Challenges Read More »
SleepWell® Program Week 2 Eating Tips What you eat and when you eat impact how drowsy or alert you are. Healthy foods give you energy, stabilize mood, and help your body function normally. Eating to Stay Alert Choose meals and snacks with foods high in protein and fiber-rich carbohydrates. Eating these at the same time
Promote Sleep: Eating & Exercise Read More »
SleepWell® Program Week 1 A busy schedule and many demands on your time make it hard to get enough sleep. You may choose to stay up late or get up early to squeeze in home, work, family, and personal to-do’s. Advice for living a healthy lifestyle usually focuses on healthy eating, exercise, stopping alcohol and
A Dangerous “Solution” To Busy Lives Read More »
SleepWell® Program Week 5 If you have a sleep partner, let him or her know what you are doing to improve your sleep. DO explain why this is important to you. DO tell him or her that you may be getting up and leaving the room during the night. State what you are doing to
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SleepWell® Program Week 1 What are you willing to change? This program asks you to make changes to your routines, lifestyle habits, and sleep schedule. As you become aware of your own habits, this guide will help you make changes to areas that keep you from getting quality sleep. Some of these changes may be
Approaching A Lifestyle Change Read More »
SleepWell® Program Week 2 Driving while sleepy can severely impair your driving and cause an accident. Studies have linked sleepiness and fatigue to decreases in reaction time, decision making, and mind and body coordination. All of these factors are very important for safe driving. According to estimates from the American Automobile Association (AAA), one out
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SleepWell® Program Week 6 If you have a few poor nights of sleep, shift back to a more restrictive sleep window to increase your sleep drive. Recall what helped you to improve your sleep. Focus on these strategies to help re-set your healthy sleep. Example: * Stay up late to increase sleep drive. * Get
Respond To A Bad Night Of Sleep Read More »
SleepWell® Program Week 1 You move through several stages during sleep. Each stage has an important role. The first REM sleep cycle is reached about 90 minutes after falling asleep. Stage 1 Your muscle activity decreases and your eyes move slowly. It is easy to wake someone in this stage. Stage 2 Your body temperature
SleepWell® Program Week 5 Passive * You lack expression for yourself. * You do not stand up for your rights and needs. Result: You usually do not achieve your goal. Aggressive * You stand up for your rights and needs, but at the expense of someone else. Result: You usually put down or hurt someone
