Importance of Sleep
How many hours of sleep are recommended per night?
7-9
Describe sleep hygiene
Sleep environment and behaviors that impact sleep
True or False: you should have a set wake up time
What is true
What should I drink when I am feeling extra tired
Water first!
Keeping your routine constant is what?
What is important!
Sleep can effect what....
What is brain functioning, physical well-being, ability to problem solve, overall function!
What is more important..sleep quality of quantity ?
BOTH
Two ways to set up a sleep schedule
Having a fixed wake up time
Not over doing it with naps
Prioritizing sleep
Making slow and obtainable adjustments
How much caffeine may be too much?
Over 3 caffeinated beverages
Instead of tossing and turning try this
get up and stretch!
What is the ideal sleep temperature?
Between 60-65 degrees
What is practicing good sleep hygiene?
Setting yourself up in the best position to sleep well each and every night
How much time should you allot for winding down at night?
At least 30 mins
Should I take multiple naps to feel more awake?
No; excessive napping may make you feel more tired
List a healthy habit that helps with sleep
Not smoking, reducing in bed activity, limiting alcohol consumption
When should you stop eating prior to bed?
2 hours
If a nap is needed, how long should it be?
10-30 mins
What natural source can help with improved sleep and list the name of this
Sunlight; circadian rhythms
I slept bad last night, what can I do?
Stay hydrated, exercise, get sunlight, take short naps, practice mindfulness and meditation
How can you optimize your space?
Comfortable mattress and pillow, blocking out light, cool temperatures
Get adequate sleep can help you what?
Stay healthy, think more clearly, reduce stress, and improve your mood
What are signs of poor sleep hygiene?
Not being able to fall asleep, experiencing frequent sleep disturbances, and suffering daytime sleepiness
What is something commonly used before bed that may be disrupting sleep?
When should this be stopped before bed?
Electronics; 30-60 mins before bed
What is a stress reducing activity that can help improve sleep?
deep breathing, body scanning, muscle relaxation, yoga, mindfulness
How to fall back to sleep after a call in the middle of the night?
Breathing exercises, not watching the clock, getting as comfortable as possible