Good Sleep Habits
Name one healthy sleep habit
Breathing exercises
Cool, dark, quiet room
Meditating before bed
Keeping a routine
A light snack before bed
Calming music before bed
Light stretching
Name one bad sleep habit
Using your phone / device in bed
Eating a big meal
Changing when you go to bed and get up
Drinking coffee before bed
What changes might help you feel sleepy in your room?
Removing TVs, computers, phones, tablets
Using your room just for sleep
Keeping your room quiet, dark, and cool
Wearing earplugs/eye mask or using soothing music, a fan
Sleeping on your back is the best position for everyone!
False - if you have sleep apnea this can make your snoring worse
Alex often stays up late playing on their phone and feels tired the next day.
What could Alex do to improve their sleep?
Alex could put their phone away an hour before bed and do something relaxing, like reading or listening to calm music.
Name one relaxation technique you use before bed
yoga
meditation
calm music
breathing
counting sheep
Name a food or drink that can keep you up at night if you eat or drink it in the evening
coffee
pop
energy drinks
chocolate - yes it has caffeine!
sugary foods
heavy meals
If you are having trouble falling asleep what can you do?
If you haven't fallen asleep in 20 minutes do something calming like: reading, journaling, drawing, get out of bed and walk until you get sleepy, sit in a chair in the dark and letting go of the worry of not being able to fall asleep will make it easier to fall asleep
Taking a warm shower or bath will make you feel energized and stay awake all night
False! A warm bath or shower helps relax the body
Jamie drinks coffee in the evening and finds it hard to fall asleep
What can Jamie do to help sleep better?
Jamie should avoid caffeine in the late afternoon and evening
Why is it important to get a good night's sleep?
Gives us energy
Helps us focus
Helps us manage our emotions
Helps us remember and organize our thoughts
Heals our body and mind while we rest
Gives ourselves a break from stress
Harder time controlling emotions
Not wanting to do things or go out
Body might feel sick
Headaches
Forgetfulness
Name 3 tips for getting a goodnight sleep
Deep breathing
guided meditations
a warm shower
soothing music
drinking a warm cup of noncaffeinated tea/milk
stretching
Your body gets used to not getting enough sleep
False! Not getting enough sleep can make you feel tired, moody, or forgetful daily. Over time, it can also affect your heart, immune system, weight, and overall health
Sam feels stressed before bed and keeps thinking about problems at work.
How can Sam reduce stress to sleep better?
Sam can write down worries, practice deep breathing, or do a relaxing activity before bed.
How can exercise and relaxing activities help your sleep?
Exercise during the day helps your body rest at night, and relaxing activities like reading, stretching, or deep breathing calm your mind before bed
What happens if you go to bed at different times every night?
Your body’s internal clock gets confused, and it can be harder to fall asleep and wake up.
How can you help your mind get ready for sleep?
Write down worries or anxious thoughts to get them out of your mind.
Avoid difficult or emotional conversations right before bedtime.
Visit your happy place
Think of some peaceful thoughts
Napping during the day can make up for not sleeping well at night
False! Naps can make you feel better for a little while, but they can confuse your sleep schedule and make it harder to sleep at night. Naps don’t give your body and mind the same benefits as a full night of sleep
Taylor takes a long nap at 5 PM and then can’t fall asleep at night.
What should Taylor do to get back on a regular sleep schedule?
Taylor should avoid long or late naps and focus on sleeping at the usual bedtime.
What is a good bedtime routine?
Doing relaxing things before bed, like reading, stretching, or meditating, helps your body and mind get ready to sleep
How does skipping a bedtime routine affect sleep?
Without a routine, your body and mind may not know it’s time to sleep, making it harder to fall asleep.
How can you prepare your body for sleep?
No tech lights one hour before bed
limit caffeine in the evening or late afternoon
do some gentle stretching
A warm, silent, bedroom is the best for sleeping
False! Most people sleep better in a cool room with some white noise like a fan or nature noises
Jordan’s room is very bright and noisy, and they wake up several times during the night
How can Jordan improve their sleep environment?
Jordan can make the room dark, quiet, and cool, and use comfortable pillows and a mattress.