Top of the BCDM programs.
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
SleepWell® Program Week 4 Biofeedback is the process of getting information (feedback) about your biological (body) functions. Simple examples of everyday biofeedback devices include a thermometer, a scale, and a mirror. A thermometer provides feedback on your body temperature. A scale gives you feedback on weight loss or gain. A mirror can show you if
SleepWell® Program Week 2 How far are you from your cell phone right now? If you are like many people, your phone is probably within arm’s reach. Not only is digital overload a problem during the day, but taking your phone to bed with you or using it right before bedtime can cause problems for
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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.
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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:
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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
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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)
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