SleepWell® Program

SleepWell® Program Week 4 Learn to identify and dispute irrational thoughts. The following strategies help you break down thoughts that cause anxiety and make it hard for you to fall asleep. Shades of Gray: Banish Black & White Thinking Thinking in all-or-nothing terms using words like “always,” “never,” and “every” can lead to seeing situations […]

SleepWell® Program Week 2 Caffeine Caffeine is a stimulant drug. It increases alertness. Caffeine can interfere with sleep in these ways: *  It makes it take longer for you to fall asleep. *  It makes you wake up more often when you  are sleeping. *  It lowers the amount of deep sleep you get. Limit

SleepWell® Program Week 2 There is no “one size fits all” sleep guideline. The National Sleep Foundation (NSF) has defined ranges that are adequate for most people (see chart below). However, the best indicator of how much sleep you need is your daytime energy and alertness. If you are meeting the NSF guideline, but you

SleepWell® Program Week 2 Take your big goal and break it into small, measurable steps. Each small step should follow the S.M.A.R.T. guidelines. Try making one change at a time, like changing the time you eat dinner in the evening. Follow the chart below, starting with number 1. For example: 1. Change: I dimmed the

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 You have special sleep challenges if you work long hours, rotating shifts, permanent night shifts, or multiple jobs. School and/or family responsibilities on top of shift work may also interfere with sleep time. Night-time shift work involves working against your body’s natural rhythm. Remember, your body clock is “set” by exposure

SleepWell® Program Week 2 Over-the-Counter Products It is best to check with your doctor before you take over-the-counter (OTC) medicines or supplements that promote sleep. Why? *  Some products could cause harmful interactions with medications you take and with alcohol. *  You may need to find out the right dose for you to take. * 

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