Top of the BCDM programs.
SleepWell® Program Week 4 Your worries and concerns take up time in your day. Many issues cannot simply be ignored or brushed aside. To avoid carrying these thoughts with you to bed, address them earlier in the day. Steps to Address Your Worries 1. At least two hours before bedtime, write a worry at the […]
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SleepWell® Program Week 2 Start by creating a comfortable place for sleep. Plan a physical space that is calming and designed to promote healthy sleep. This section also discusses how lifestyle habits affect sleep. These include exercise, diet, and the use of stimulants (e.g. caffeine, nicotine) and depressants (e.g. alcohol). Together, your lifestyle habits and
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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
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SleepWell® Program Week 5 Take responsibility for your thoughts, feelings, and actions. You will feel better about yourself and your life. Blaming others is a natural, child-like reaction. It is more adult-like to figure out the amount of control you have in a given situation and respond to it in a mature way. You may
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SleepWell® Program Week 4 This tool allows you to rehearse an event or thought in your mind so that you are better prepared to deal with it when it occurs. Identify an upcoming event or challenge. Picture other people there, what you do, what you say, and how you react to challenges you know are
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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
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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
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