Top of the BCDM programs.
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) […]
Create “If, Then” Plans 2 Read More »
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
Create Self-Enhancing Feelings 2 Read More »
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
Creative Imagination 2 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
