Sleep Hygiene
What is sleep hygiene?
a set of practices and habits that promote consistent, uninterrupted, and restorative sleep, essential for overall health and well-being.
What should you not forget to do before going to bed?
Set your alarm
What is melatonin
A hormone that your body makes naturally
What is the first step to improving common sleep problems?
Practice good sleep hygiene
What is something needed to improve your sleep environment?
A comfortable pillow and bedding
What does practicing good sleep hygiene do?
It puts yourself in the best position to sleep well each and every night.
What should you do for 30 minutes before bed?
What does melatonin do?
Helps you fall asleep by letting you know that it's night time.
What are the three most common sleep issues?
1. Problems falling asleep
2. Problems staying asleep
3. Problems with day time sleepiness
It is too loud at the T-Home!! What should you do?
1. Talk to staff to see if they can address the issue.
2. Politely ask your housemate to be mindful of their volume.
3. Use noise cancelling headphones or ear plugs
What are some ways we can improve our bedtime routines?
1. Brush teeth
2. Get into comfortable clothes
3. Limit technology before bed
4. Do at least one calming activity before bed
What should you do if you have been tossing and turning for at least 20 minutes?
When do melatonin levels rise?
What is insomnia?
Insomnia is a common sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early. It can lead to feelings of tiredness upon waking and may affect your energy levels and mood throughout the day.
It is too hot in your room!! What should you do?
Use fans, cool packs or cold wash cloths. You can also open your window to improve air flow during the summer months.
What should you not overdo during the day that will affect you sleep?
Nap! Naps should be limited to short periods during the early afternoon if needed. Too long and late of a nap will throw off your sleep schedule at night.
What does keeping your bedtime routine consistent do?
Reinforces your mind that it is bedtime and makes it easier to fall asleep.
What can cause low melatonin levels at night?
1. Caffeine consumption
2. Smoking
3. Alcohol Consumption
4. Exposure to too much light at night
What is the most common way to recover from a nightmare?
Deep breathing exercises
What is the best scent to use in your room to calm yourself before bed?
The light scent of lavender
What are three daily habits you could practice to improve your sleep?
1. Get active, regular exercise can make it easier to sleep at night.
2. Limit caffeine in the afternoon and evening. Try decaf instead!
3. Practice stress management skills
If you cannot sleep and are getting frustrated, what is the best thing to focus on?
Relaxation. Try different techniques like meditation, mindfulness and paced breathing.
What does taking a melatonin supplement do?
Helps to counter low levels of melatonin and normalizes your internal clock
If you have tried everything and still continue to have persistent problems with sleep, what should you do?
Consult a doctor
What is essential in your room for optimal sleep?
Darkness! Darkness is essential for a deep and restful sleep. Use an eye mask or heavy curtains to prevent light from interrupting your sleep.