SleepWell® Program

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 […]

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

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

SleepWell® Program Week 6 Tune into changes in your mood and alertness. Use your SleepWell® Tracker to get daily feedback. Anytime you are given a reward for something you do, chances are you will do it again. For example, if someone handed you a $100 bill each time you walked around the block, you would

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)

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

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

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

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

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