COPING SKILLS
What are some coping skills that can be used before going to bed?
Journaling, coloring, reading, deep breathing, relaxation techniques, etc.
Having an intense workout before bed will help you fall asleep faster because you are tired.
FALSE, While exercise generally improves sleep quality, intense workouts within one hour of bedtime often make it harder to fall asleep and lower sleep quality. High-intensity exercise raises core body temperature, endorphin levels, and heart rate, which can keep you awake rather than aiding immediate rest, even if you feel physically tired.
What is a set of healthy, daily habits and environmental factors designed to promote consistent, uninterrupted, and restorative sleep.
Sleep Hygiene
Daytime naps should be less than __ minutes long in order to avoid nighttime sleep disruption?
30
What are coping skills that can negatively affect your sleep hygiene?
Nicotine, caffeine, alcohol, excessive napping, screen time, etc.
If you are having trouble falling asleep, stay in bed until you can fall asleep.
FALSE, it is important to associate your bed with sleep. Staying in bed while struggling to sleep can do the exact opposite, linking your bed with a feeling of restlessness.
What is the misalignment between internal biological clock and the required school/work schedule, defined by a significant difference in sleep/wake times on weekdays versus weekends
Social Jetlag
What is the ideal temperature to sleep in?
60-67 degrees.
What are coping skills that are beneficial to do after waking up in the morning?
Exercise, positive affirmations, butterfly hugs, avoid checking your phone, etc.
The reason it is hard to wake up on Monday's is because of social jetlag
True, it occurs when sleep patterns on workdays differ significantly from free days (e.g., waking early weekdays vs. late weekends), causing fatigue and poor sleep quality.
Definition of Coping Skill
Coping skills are strategies, behaviors, and techniques (both conscious and unconscious) used to manage, reduce, or tolerate stressful, difficult, or emotional situations.
What are some functions of our brain that can be impacted by sleep loss?
Decreased attention, memory recall, judgement, reaction time, etc.
What tool we can use on our phones/electronic devices to help our body prepare for sleep.
night-mode, calming music, white or relaxing sounds *HOWEVER, this is not to encourage phone usage before/during bedtime. *
Your body will learn to function just as well if you train it to get a few less hours of sleep. That's why nurses and other people who work night shift are still able to function with their schedules changing.
False, lack of sleep takes a cumulative toll on the brain and body. While you may feel like you have adapted to a lower amount of sleep, this is usually because you have become used to a less than the highest standard or quality of functioning, not because your body's biological needs have changed.
Definition of maladaptive coping skills?
Maladaptive coping skills are unhealthy, counterproductive, or harmful strategies used to manage stress, trauma, or unpleasant emotions.
What can help you have good sleep hygiene?
establish a consistent sleep schedule, create a cool and dark environment, do some relaxations, and avoid screens for at least an hour before bed.