True or False
T/F: It is important to go to bed and wake up at the same time each day.
What is True? - This helps regulate your body's "clock."
Name at least ONE thing you can remove or turn off in your sleep environment before you go to bed.
What is...television, computers/laptops, phone/cellular devices, tablets, e-readers
Name at least ONE relaxation technique you can do before going to bed.
What is...deep breathing, taking a warm shower, listen to soothing music, drinking a cup of non-caffeinated tea, or having a light snack?
T/F: Naps are encouraged to improve an individual's sleep.
What is False? - When we take naps, it decreases the amount of sleep that we need the next night. This can lead to difficulty initiating sleep and may lead to insomnia.
This item can be helpful if you continuously experience sleeping problems.
What is a sleep diary?
If you are worried or anxious during your bedtime, what should you do?
What is get out of bed? - Your bed is a place for you to finally rest, not worry!
T/F: It is acceptable to smoke or ingest nicotine 2 hours before your bedtime.
What is False? - Nicotine disrupts sleep!!
If noise and light bother you, you can use these TWO things to block them out and initiate sleep.
What are earplugs and sleep masks?
How many hours before bedtime should you avoid consuming alcohol?
What is 6 hours? - Alcohol messes with your sleep stage linked to memory, mood, and emotional processing. It is more likely to make you irritable and anxious the next day.