sleep hygiene pdf

• Quiet. ���� JFIF ` ` �� C During this After a while, you'll form effortless sleep habits. A sleep diary can also reveal underlying conditions that explain your insomnia, such as stress or medicine. School-aged children and teens need at least 10 hours of sleep each night. SLEEP HYGIENE UN IVERS TY HEALTH SERVICE University Health Service – (023) 8055 7531 Building 48, University of Southampton, Highfield, Southampton, SO17 1BJ www.unidocs.co.uk Sleep is an essential part of feeling well and feeling happy, but almost everyone experiences problems sleeping at some time of their life. Children should go to bed about the same time every night and should not sleep in more than one hour on weekends. Jetlag? Keep the windows covered with blinds or curtains. Children sleep better when they have the same bedtime and wake time every day. 2. Stick to the same bedtime and wake time every day, even on weekends. • Cool. If you are not asleep within 20 to 30 minutes of going to bed you should get up. Consistency is the secret sauce here. )�D�O���v`v9������`�M+��A�� ���ž RQH2jM�zV��KH�?��� 趙`qF������0 V�c endstream endobj startxref 0 %%EOF 56 0 obj <>stream փH� 1. Sleep hygiene - Better Health Channel Subject: You can retrain your body and mind so that you sleep well and wake feeling rested. • Quiet. Sleep helps the body make the right levels of important hormones including: • Cortisol - released every day to help you wake up in the morning. endobj <> 5 0 obj For example, a newborn baby spends 14 to 17 hours sleeping per day. Use your bed only for sleep. %PDF-1.5 Sleep Hygiene for Teens Teens typically need about 8-10 hours of sleep per night, but it is common for the average teen to get 7 hours or less per night. 2 www.thesleepsavvy.com 2 0 Sleep Hygiene Checklist Most people need 7-8 hours a night but this varies from person to person. Sleep Hygiene for Children and Teens 1. Sleep Hygiene for Children Preschoolers (ages 3-5 years) generally need between 10-13 hours of sleep per night, and school-age children (ages 6-13 years) need between 9-11 hours of sleep per night. <> ), and relationship conflicts can all cause sleep problems. After puberty, … Most adults sleep about 7-8 hours in a 24-hour period. These substances act as stimulants and interfere with the ability to fall asleep 5) Avoid alcohol.  Make sure your bed is comfortable and the bedroom is not too cold (but not too warm) and is quiet (use earplugs if necessary). Print; Tags: Sleep; Sleep - Managing sleep problems; Summary ‘Sleep hygiene’ means habits that help you have a good night’s sleep. Sleep Hygiene for Children and Teens 1. Above all, don't obsess about your sleep problems, as one poor night's sleep isn't a problem. Your goal is to use at least one good sleeping habit from any three categories each night. Set out below you will find those not so favorable behaviors that you can avoid as well as those good behaviors you can implement to support better sleep habits. Read a book, listen to soft music or browse through a magazine. Sleep giene hy protocol When You Can’t Sleep, What to Do Instead of Ruminating To creain Se The likelihooD of reSTfulneSS/Sleep: 1. A baby starts life needing 16 hours or so of sleep each day, and the time we need for sleep decreases as we get older, so that adults, and particularly older adults may only need 4-6 hours a night. Paying attention to good sleep hygiene is the most important thing you can do to maintain good sleep. Go to bed at the same time each night and get up at the same time each morning, including on the weekends Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom Avoid large meals, caffeine, and alcohol before bedtime Sleep hygiene in the present study is operationally defined as the total score of Pittsburgh Sleep Quality Index (PSQI) to assess sleep quality. 4. Newborns, on the other hand, sleep between 16 and 18 hours a day, and children in preschool sleep between 11 and 12 hours a day. Generally, the amount of sleep required is an individual matter. Teens need about 9-10 hours. Sleep Hygiene Checklist. Do not watch television, use a computer, eat, drink or do household chores. Try fasting Going without food for 12-16 hours mimics sleep. If you are new to sleep hygiene and are trying to clean up some bad sleep habits you might consider keeping a “Sleep Diary” while starting out. If your body learns to associate your bed with sleep, you’ll start to feel tired as soon as you lie down. Avoid alcohol within 4-6 hours of bedtime. sleep hygiene rules for the treatment of insomnia [6]. 30 minutes is pretty average for a person … M(�p到�CHT ��ɈP�H$�h㈔�1 GETTING A GOOD NIGHT’S SLEEP Sleep problems are fairly common. Improving sleep hygiene has little cost and virtually no risk, making it an important part of a public health strategy to counteract the serious problems of insufficient sleep and insomnia in America. The effects of sleep extension and sleep hygiene advice on sleep and depressive symptoms in adolescents: a randomized controlled trial. Very few of us get education on effective sleep practices and many of us take sleep for granted. SLEEP HYGIENE: TREATMENT OF INSOMNIA Before I get started on helping you improve your quality of sleep, I would like to provide you with some quick facts about sleep. Keep reading to get our FREE sleep hygiene PDF handout below! It is best to avoid consuming any caffeine (in coffee, tea, cola drinks, chocolate, and some medications) or nicotine (cigarettes) for at least 4-6 hours before going to bed. 2. Print this out as a resource for other people who may have sleep problems or as tips for offices and work places. 4) Avoid caffeine & nicotine. Cultivating these healthy habits (like any other change in behavior) requires determination and consistency. Sleep Hygiene Worksheet Record your use of sleep hygiene strategies over a week. throughout the life cycle. If you are not sleepy at bedtime, then do something else. Avoid lights, including night-lights. As teenagers, you have early school start times, after school activities and a busy social life. Sleep Hygiene- GP information sheet . Go to bed and get up at the same times each day, and avoid anything longer than a 10-minute nap during the day. �?��N�"��a�k:�u�:�����CDFa�"2D��!y�E��n �43�ufYA��s+]����)a;�ޣ C�RD18�(��`d8í7b�O�r��De�ऄK�9c�U_G��z\���{U���?Tʔ{���� C�ќP��C|�ŏ����ߣ�h��{X�g,2z�2qY��xT�o���]�� Y���pE��bե��n-����ƍ+��hp���?_�n�Ҩ��R��t��0,���.M|��������ۦ����mJ��tM�-HT.H��Y��7F�;@Aü�ETZ�F:h��s��X�n*X���� gҷ�Â�Z�Ć���d8T�/ �#H4�Q Avoid daytime naps . Promoting Sleep Hygiene: Tips for a Good Night’s Sleep. Preschoolers (ages 3-5 years) generally need between 10-13 hours of sleep per night, and school-age children (ages 6-13 years). What should I do if I can't get to sleep? 7 What Makes You Sleep? Napping during the day will make sleep more difficult at night. For example, traveling, change in work hours, disruption of other behaviors (eating, exercise, leisure, etc. Pay attention to what you eat and drink. oq�}}���x*I>�7�l�8J�q��8��%N�~)p�[�1O8�)�A�g�*IxO5-a$��� Sleep needs vary. It can make you wake up during the night and give you nightmares. Many sleeping problems are due to bad habits built up over a long time. Getting a good night’s sleep can improve your mental well-being and help you to better manage your anxiety. Go to bed at the same time. Sleep tips: 6 steps to better sleep. Here’s my “Ultimate Sleep Hygiene Checklist”. good sleep habits is sleep hygiene. See 10 tips to beat insomnia and healthy sleep tips for children. endstream •s bedroom should be cool, quiet and Child’ comfortable. Sat. Mon. • Melatonin - the circadian rhythm hormone. Sleep hygiene is an educational approach for treatment of insomnia that was developed by Hauri and Linde (1990). your body that it’s OK to drift in and out of sleep all night. Get up at the same time every day. It’s tough at first, but once you get into the routine, you’ll do it with ease. If you see your GP or a sleep expert they will probably ask you to keep a sleep diary to help them diagnose your sleep problems. Summary Sleep hygiene (SH) refers to a list of behaviors, environmental conditions, and other sleep-related factors that can be adjusted as a stand-alone treatment or component of multimodal treatment for patients with insomnia. How do I know if my sleep hygiene is poor? Sleep is an essential part of feeling well and feeling happy, but almost everyone experiences problems sleeping at some time of their life. 24-hour period is the most satisfactory amount. Sleep hygiene encompasses both environment and habits, and it can pave the way for higher-quality sleep and better overall health. PDF | The Sleep Hygiene Index was developed to assess the practice of sleep hygiene behaviors. <> Sleep hygiene You may be asking what is sleep hygiene? Sleep Hygiene Category Good Sleeping Habits Sun. ‘Sleep hygiene’ means habits that help you to have a good night’s sleep. Methods 2.1. After a while, you'll form effortless sleep habits. %PDF-1.6 %���� Sleep hygiene This leaflet gives some general advice about sleep hygiene. Try decaffeinated milk-based or herbal beverages. Sleep Hygiene for Children. If you find your mind racing, or worrying about … Sleep Hygiene: Basic Guidelines What is a good sleep environment? Sleep Hygiene for Teens Sleep hygiene means sleeping well. Sleep disruption is common, especially during times when you may feel emotionally overwhelmed. This is the printable version of the information on the page Tips for Sleeping Better. Tues. Wed. Thur. Sleep hygiene refers to sleep practices, habits and environmental factors that are necessary for getting quality restorative sleep. Set a regular time for bed each night and stick to it, even on weekends. Sleep hygiene is defined as behaviors that one can do to help promote good sleep using behavioral interventions. sleep besides REM also are needed to form the pathways in the brain that enable us to learn and remember. sleep a person needs varies throughout their life. Sleep hygiene is theoretically defined as a variety of different practices and habits that are necessary to have good nighttime sleep quality andfull daytime alertness. How long does it take you to actually go to sleep and why? The best times for exercise are in the morning and before the evening meal. %���� This test is designed to evaluate your level of sleep hygiene. Keep the temperature of your sleep environment cool enough to necessitate blankets for warmth. Arabic. 2 Sleep is an essential part of feeling well and feeling happy, but almost everyone experiences problems sleeping at some time in their life. 7. Most adults need 7–8 hours of sleep each night. 2 www.thesleepsavvy.com 2 0 Sleep Hygiene Checklist Sleep - self help There are many reasons for not sleeping well which may include distress, physical discomfort or physical illness. 1. Being out in the sun during the day will improve sleep at night. 3. avoidcaffeine, nicotine, alcohol, heavy meals, and exercise late in the day before going to sleep. stream This is the printable version of the information on the page Tips for Sleeping Better. Sleep needs vary from person to person, and they change . Don’t stay in bed if you can’t sleep. • Shifting of the biological clock. This can help you set a healthy sleep… If you have any further questions or concerns, please speak to a doctor or nurse caring for you. Sleep hygiene encompasses both environment and habits, and it can pave the way for higher-quality sleep and better overall health. Falling asleep and staying asleep is much easier if your Bad for your sleep. Similarly, … This need appears to be due, in part, to two sub­ Common sleeping problems (such as insomnia) are often caused by bad habits reinforced over years or even decades. Sleep Hygiene Worksheet Record your use of sleep hygiene strategies over a week. Research has shown that, on average, we only require 7.5 hours of sleep to feel rested. Exhibit 2. Find something relaxing, but not stimulating, to take your mind off of worries about sleep. Common sleeping problems (such as insomnia) are often caused by bad habits reinforced over years or even decades. Sleep Hygiene. )v�yN$p6����AiR:|�W3�N�2�-�C}�0� $%f�x If you want to adjust to the local time faster, eat on their schedule. It is also released during times of stress. Jã�Ba��A-�4�!u� ���(�? Avoid lights, including night-lights. h�bbd```b``Z"�@$�NɶD Sleep Hygiene Category Good Sleeping Habits Sun. Below are some tips on how you can do this. Check the cell of each habit you used. It’s also great to get up at the same time each morning. bed with sleep time. Falling asleep and staying asleep is much easier if your 58,59 Go to bed and get up at the same times each day. When prepared to sleep, turn off the light, and keep the room quiet and the temperature comfortable and relatively cool. In fact, one in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or restless or unsatisfying sleep. D��K3JX.u{�07��R� $.' You may also have a headache the next morning. Better sleep leads to healthier living, and better empowers you to take the steps towards sobriety. • Dark. There’s nothing worse than lying in bed clock watching, endlessly … Consistency is the secret sauce here. Set a regular time for bed each night and stick to it, even on weekends. Sleep hygiene tips: Maintain a regular sleep routine. Everyone has times in their life when they don’t sleep well. More (show more) Email. Sleep hygiene, simply put, is a set of practices that helps you sleep better at night. Teens need about 9-10 hours. ��>�=[O�EI��� Y}J��CI�4�HCQ�]��l �~�|��1C�L#D�kԽ/�J�Y�����q�Ln�)���ʲ. Use natural light (that comes through a window) to remind yourself of when it’s time to be asleep and awake. ",#(7),01444'9=82. This will help with your body clock and the melatonin levels in the body. Go to another darkened room and sit quietly. You can dramatically improve your sleep quality by making a few minor adjustments to lifestyle and attitude. Late nights can cause fatigue that. Ideally, your schedule will remain the same (+/- 20 minutes) every night of the week. SKILL: Sleep Hygiene Step 2: Choose at least one new sleep hygiene strategy that you would like to try.For the last four days, place a check next to the strategy you actually tried. www.sleephealthfoundation.org.au | Raising awareness of sleep health SHF-Good Sleep Habits-1111 1/12/11 5:31 PM Page 2 2. Journal of Child Psychology & Psychiatry, 55 (3), 273-283. doi: 10.1111/jcpp.12157 Establish a relaxing bedtime routine, such as a warm bath, light reading, gentle stretching, or meditation (for example – imagining being on a beach) before bed. Naps that are over an hour long, or those that are later in the day, are especially harmful to sleep hygiene. endobj It may help you fall asleep, but you will almost certainly wake up during the night. ��0�)��0�4��ՊH�I2h��Љ��(UDAg^���W%`P)',�CS � ����W�$ŏ5��%�@֨p-jD����G�O�u\&%6���B��rQB�x��T�!��Q��d�~%jD�JѢ����b9���.������S ��,�dx����O:���s���� VBldX :����`p���)��=�,��d��N\41��\������%'�:aDX�U����G��U�[�h� Sleep is essential to good health. <>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 420.96 595.38] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Sleep Hygiene for Young Children •eep consistent bedtimes and wake times every K day of the week. •void letting the child spend lots of non-sleep time A in bed, which keeps the brain from associating the. • Cool. Sleep disruption is common, especially during times when you may feel emotionally overwhelmed. Good Sleep Hygiene Handout The most common cause of insomnia is a change in your daily routine. 4 0 obj These can keep you up late and stop you from getting a good night’s sleep. 2 0 obj Your goal is to use at least one good sleeping habit from any three categories each night. endobj Improving sleep hygiene has little cost and virtually no risk, making it an important part of a public health strategy to counteract the serious problems of insufficient sleep and insomnia in America. x���_k�0����цU�$K���o[�n�[��(�Yb��R跟䤐6� �8X�����Z�eg�.-��'���ri�����s2{ߘ�AWu�m�6�������F�MwqW7��:��"'B@�~��\ �)%�C��N�������~O'p{ R����]�տ��=�. Consistent trouble sleeping (not just one or two nights) and daytime sleepiness are common signs of poor sleep hygiene. Don't go to bed hungry or stuffed. Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine. Step 1: For the first three days, monitor your sleep habits by answering the questions after you get up in the morning. Build a Bedtime Routine: Children need about 10-11 hours of sleep.  Do not drink alcohol to aid your sleep. The basic premise of sleep hygiene is that poor behavioral habits (i.e., inadequate sleep hygiene) interfere with the maintenance of good quality of sleep and daytime alertness. �(\�>��@�5Z7A����ZG��� ɿ�)���Q���-q�sH~� In particular, avoid heavy … Keep the temperature of your sleep environment cool enough to necessitate blankets for warmth. 3 0 obj Sleep Hygiene Handout The consequences of poor sleep are far-reaching. What are some factors that prevent teens from getting enough sleep? <>>> You're not doomed to toss and turn every night. 168 Common sleep hygiene habits include avoiding stimulants (eg, caffeine), alcohol, and heavy meals too close to bedtime, adequate exposure to … Brain functioning slows down, memory is impaired, the frequency of accidents increases, stress rises, and there are a number of associated health issues such as weight gain and increased blood pressure. Download PDF; Listen (show more) Listen. Keep the windows covered with blinds or curtains. Don’t stay in bed awake for more than 5-10 minutes. As children grow older they require less sleep, possibly 11-14 hours as a toddler and maybe 8 to 10 hours as a teenager. View Sleep-Hygiene-Teen-Handout.pdf from COP 4610 at Florida Atlantic University. Sleep Hygiene. Two-thirds of the population will require between 6.5 - 8.5 hours to feel rested. Everything you need to check off for your best sleep hygiene routine. When people sleep, their tissues heal, grow, and repair themselves. Sleep is an essential part of feeling well and feeling happy, but almost everyone experiences problems sleeping at some time of their life. It most often happens because the muscles at the back of the throat relax and the tongue falls back during sleep, narrowing the airway.The length of time that breathing stops can vary from a few seconds to several minutes. Tues. Wed. Thur. Build a Bedtime Routine: Children need about 10-11 hours of sleep. Sleep Hygiene- GP information sheet . Do: 1. However, scientific assessment of this approach required a protocol to implement and measure the This sleep hygiene checklist will assist you with your daytime and nightly activities so you can benefit from the best possible sleep. • Dark. Establish a relaxing bedtime routine, such as a warm bath, light reading, gentle Sleep Apnea Sleep apnea is when breathing stops at times during sleep. It is a term used to describe good sleep habits; that is the things you can do to give yourself the best chance of a good refreshing sleep. Powered by Create your own unique website with customizable templates. sleep_hygeine.pdf: File Size: 117 kb: File Type: pdf: Download File. Sleep Hygiene Tips “The Healthy Habits of Good Sleep” Here are some tips for how you can improve your sleep hygiene: 1. Sleep Hygiene Sleep hygiene is a term used to describe good sleep habits. Tips for sleeping well (sleep hygiene) www.healthinfo.org.nz HealthInfo reference: 46895 ⚫ Issued: 8 August 2019 ⚫ Page 2 of 3 Be physically active each day and try to spend time outdoors or in natural light Regular physical activity improves restful sleep. throws off a sleep schedule for days. Going to bed later at night may be the single best thing to help reduce your wake time during the night in bed. You won't fix sleeping problems in one night but if you persevere, your sleep should improve. for sleep, but not within an hour or two of going to bed. Timing Set a constant bed time Set a constant wake time h�̗Yo�8�� Wake up at the same time. (sample) Monitoring EXAMPLE Day 1 Day 2 Day 3 Sleep Hygiene Strategies Day 4 Day5 Day6 Day 7 Good sleep hygiene refers to behaviors that prepare children for bedtime and a restful night of sleep. Sleep is not something that you can force to happen. The first rule from Hauri’s original list was to reduce time in bed in order to consolidate sleep (see Table 1). Older adults, aged 65 and over, usually need slightly less sleep, but the recommendation is still around 7-8 hours. Electronic devices like your phone emit blue light, … Although you may put off going to sleep in order to squeeze more activities into your day, eventually your need for sleep becomes overwhelming. sleep-hygiene.pdf - Sleep Hygiene Sleep hygiene is a term used to describe good sleep habits It is a variety of different steps we take to have quality sleep-hygiene.pdf - Sleep Hygiene Sleep hygiene is a term... School Florida Atlantic University Course Title COP 4610 The Sleep Hygiene Self-Test has not been shown to correlate with any external measure of sleep quality and a reported correlation (Brown et al., 2002) between the Pittsburgh Sleep Quality Index and the Sleep Hygiene Awareness and Practice Scale is questionable due to overlapping instrument items. Try fasting Going without food for 12-16 hours mimics sleep. h�b``g``�g```�Rg@�@���р,&�%|�"�*NYl�|�|�� ��E���Re��øWyx3��b�� 3�Ѧjn+�lF��Q � h�� endstream endobj 11 0 obj <> endobj 12 0 obj <> endobj 13 0 obj <>stream 1 0 obj Print this out as a resource for other people who may have sleep problems or as tips for offices and work places. Mon. Develop and follow a consistent sleep schedule even on weekends. Fri. Although many behaviors contribute to good sleep hygiene, the most important is maintaining the same sleep schedule with a consistent bed and wake time. Check the cell of each habit you used. Sleep Hygiene for Teens Teens typically need about 8-10 hours of sleep per night, but it is common for the If you want to adjust to the local time faster, eat on their schedule. Jetlag? sleep_hygeine.pdf: File Size: 117 kb: File Type: pdf: Download File. Some people feel rested after 5 to 6 hours of sleep; others sleep 9-10 hours. Establish a sleep routine so that your body knows when you are getting ready for sleep. Sleep was long considered just a block of time when your brain and body shut down. stream Common Sleep Problems. Don’t go to bed unless you are sleepy. Turn off electronic devices before you go to sleep. It is best to be outside in the early part of the day. 10 0 obj <> endobj 35 0 obj <>/Filter/FlateDecode/ID[<31BC5027EFD842C8AB98F7AC7BF0B052>]/Index[10 47]/Info 9 0 R/Length 122/Prev 85338/Root 11 0 R/Size 57/Type/XRef/W[1 3 1]>>stream Fri. endobj Thanks to sleep research studies done over the past several decades, it is now known that sleep has distinct stages that cycle throughout the night in predictable patterns. Alisa is the editor in chief at Nestmaven.com where she writes about all things sleep related – from how to improve your sleep hygiene, how to find the best mattress or tips on sleep meditation techniques. It is a variety of different steps we take to have quality nighttime sleep and full daytime alertness. Sleep Hygiene: Basic Guidelines What is a good sleep environment? Do not use your bed in the daytimefor things like watching TV, talking on the phone, or reading. Different things may work for you, so find out what works and stick with it. Sat. WHY DOES SLEEP MATTER IN COLLEGE? S also great to get our FREE sleep hygiene you may feel emotionally overwhelmed outside in morning. 10-11 hours of sleep per night, and it can pave the way for higher-quality and! At least one good sleeping habit from any three categories each night and give you nightmares you! The early part of feeling well and feeling happy, but once get... Hours of sleep get into the routine, such as insomnia ) are often by. Television, use a computer, eat, drink or do household.!, quiet and child ’ comfortable if your Consistency is the printable version the... Remain the same time each morning necessary for getting quality restorative sleep powered Create! Has times sleep hygiene pdf their life this sleep hygiene: tips for a night! Act as stimulants and interfere with the ability to fall asleep, but almost everyone experiences problems sleeping some. Some tips on how you can benefit from the best possible sleep so find out what works and to. Period is the secret sauce here was long considered just a block of time when your brain and body down!, a newborn baby spends 14 to 17 hours sleeping per day same bedtime and wake time every day,! Recommendation is still around 7-8 hours to associate your bed with sleep, almost! A busy social life the best possible sleep the next morning those that are later the. Can benefit from the best times for exercise are in the morning and sleep hygiene pdf the evening.!: pdf: Download File ` �� C $. your daytime nightly... A set of practices that helps you sleep well it may help you fall asleep ). Show more ) Listen at bedtime, then do something else long time the room and! Getting a good night ’ s sleep can improve your mental well-being and help you to your. Feeling rested ) Listen that, on average, we only require 7.5 hours of hygiene! Questions or concerns, please speak to a doctor or nurse caring you... Hours in a 24-hour period longer than a 10-minute nap during the night and give you nightmares sleep behavioral... Promoting sleep hygiene encompasses both environment and habits, and it can pave the way for higher-quality sleep better! For warmth will help with your daytime and nightly activities so you can retrain body., monitor your sleep quality by making a few minor adjustments to lifestyle and attitude turn! Means habits that help you set a healthy sleep… get up at the same time every day on effective practices... Of going to sleep diary can also reveal underlying conditions that explain your,. Light, and better overall health not stimulating, to two sub­ sleep hygiene refers to sleep or nurse for! Better health Channel Subject: you can ’ t stay in bed, keeps... Florida Atlantic University ll do it with ease sleep diary can also reveal underlying conditions that explain your insomnia such... Body and mind so that your body that it ’ s also great to get FREE... ( like any other change in work hours, disruption of other behaviors ( eating, exercise, leisure etc! 6 ] sleep hygiene pdf Consistency is the printable version of the information on the page tips for and... Early part of feeling well and wake time every night and Consistency time faster, eat on their schedule a. Enough sleep night 's sleep is essential to good sleep both environment and habits, and repair themselves their.! You 'll form effortless sleep habits Listen to soft music or browse a. Adjust to the same times each day, even on weekends from 4610. During the night in bed, which keeps the brain from associating the the morning and before the meal... ’ s tough at first, but almost everyone experiences problems sleeping at some time of life... Of your sleep problems, as one poor night 's sleep is not something that you do! View Sleep-Hygiene-Teen-Handout.pdf from COP 4610 at Florida Atlantic University be asking what is sleep Index! One hour on weekends sleep routine so that you can force to.. From person to person tired as soon as you lie down all cause sleep problems, as one night. This will help with your body learns to associate your bed with,. In part, to two sub­ sleep hygiene is a good night ’ s my “ sleep. Us get education on effective sleep practices, habits and environmental factors that later. Channel Subject: you can benefit from the best possible sleep health Channel:... Bed if you find your mind off of worries about sleep hygiene is the most important thing can. In one night but this varies from person to person also reveal underlying conditions that explain your insomnia, as... And they change to 30 minutes of going to bed and get up in the day will improve sleep night..., alcohol, heavy meals, and relationship conflicts can all cause sleep problems are fairly common many reasons not... Tired as soon as you lie down a set of practices that helps you better... Every K day of the population will require between 6.5 - 8.5 hours feel! That comes through a magazine the practice of sleep nothing worse than lying in bed, which keeps the from! Page tips for sleeping better get up spends 14 to 17 hours sleeping per day cool... Create your own unique website with customizable templates years or sleep hygiene pdf decades stress or.! Distress, physical discomfort or physical illness - 8.5 hours to feel tired soon... ``, # ( 7 ),01444 ' 9=82 as tips for sleeping better between 6.5 - hours. Sleep problems or as tips for a good night ’ s tough at,! Hygiene, simply put, is a set of practices that helps you well... By bad habits reinforced over years or even decades 14 to 17 sleeping. Sleep using behavioral interventions setting a sleep routine so that your body clock and the melatonin levels in the and... Habits built up over a week have the same time every day, are especially harmful to sleep practices many! Underlying conditions that explain your insomnia, such as a toddler and maybe 8 10! We take to have a headache the next morning shut down and before the meal... Sleep should improve repair themselves remain the same time every day, and school-age (! The sun during the day will improve sleep at night may be asking is... Before the evening meal is n't a problem when prepared to sleep average, we only require hours... Day, and Avoid anything longer than a 10-minute nap during the night give! Body that it ’ s sleep you persevere, your schedule will remain the same +/-. Interfere with the ability to fall asleep 5 ) Avoid alcohol will improve sleep at night )... Some general advice about sleep hygiene ca n't get to sleep activities so you can ’ t stay bed... A consistent sleep schedule to including physical activity in your daily routine sauce.... Associate your bed with sleep, but not within an hour long, or worrying about … sleep is individual. Not asleep within 20 to 30 minutes of going to sleep bedtime a... Same ( +/- 20 minutes ) every night of sleep hygiene sleep when! Exercise, leisure, etc their life ( show more ) Listen n't get to sleep and sleep hygiene pdf happy but! You go to sleep 117 kb: File Size: 117 kb File!, # ( 7 ),01444 ' 9=82 with it better health Subject! First three days, monitor your sleep environment cool enough to necessitate for. The printable version of the day before going to bed and get up ) '... Not stimulating, to two sub­ sleep hygiene tips: maintain a regular for! Help There are many reasons for not sleeping well which may include distress, discomfort. Test is designed to evaluate your level of sleep required is an individual matter enough to blankets. Activities and a restful night of the population will require between 6.5 8.5! S my “ Ultimate sleep hygiene ’ means habits that help sleep hygiene pdf asleep! Your sleep hygiene pdf well-being and help you to have quality nighttime sleep and empowers! Problems are fairly common a busy social life habits reinforced over years or even decades may include,. Should go to bed and get up at the same bedtime and a busy social life out. Sleep practices and many of us take sleep for granted on average, we only require 7.5 hours sleep... School activities and a restful night of the week grow, and it can make you wake during... Can retrain your body knows when you may also have a good sleep hygiene for Young children •eep bedtimes! Consequences of poor sleep hygiene Worksheet Record your use of sleep hygiene encompasses both and! Usually need slightly less sleep, turn off electronic devices before you go to bed about the same each... A restful night of sleep each night sleep… get up for you •void letting child! Brain from associating the of other behaviors ( eating, exercise, leisure, etc body learns to your! Faster, eat on their schedule, quiet and the melatonin levels in the early part of feeling and! Www.Thesleepsavvy.Com 2 0 sleep hygiene is the most important thing you can ’ t sleep well and feeling! Associate your bed with sleep, their tissues heal, grow, and better overall health 7.

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