Environment
To improve sleep, keep your space _____ by using blackout curtains or an eye mask
Dark
Name this technique using massage to the ears that is meant to clam the nervous system
Auricular Acupressure
What is a good time of day to exercise?
Any time during the day, finishing at least 2-4 hours before bed to give your body time to decompress.
How long before bed should you stop all use of electronics (phone, tv, computer)?
30 minutes - 1 Hour
Nightmares
Name two examples of something you can listen to to help you fall asleep.
guided mediations, white noise, brown noise, relaxing music, nature sounds, ASMR...
Name this technique that involves drawing attention to individual parts of your body, breathing deeply, and relaxing the muscles.
Body Scanning
How much aerobic exercise (anything that elevates your heart rate) should we get daily to help regulate the sleep/wake cycle?
30 minutes +
Name three boring/ relaxing activities that you can do to prepare yourself for bed...
listen to calming music/ASMR, perform in-bed stretches, lay down and do a body scan.
Imagery Rehearsal Therapy
What room temperature is recommended to improve sleep quality? Cold, Cool, Warm, or Hot?
Cool! Turn the fan on or lower the thermostat
Name one technique that can be used to calm the body before sleep.
Name one type of aerobic exercise
running, walking, bowling, dancing, cycling, swimming, yoga, sports...
Most adults need how many hours of sleep per night?
7-9 hours
What are the two main steps for Imagery Rehearsal Therapy?
1. Write down a common nightmare
2. Re-write the nightmare so that you have control of the story
If you are not yet ready to cut out TV or electronic use before bed, what things can you do to minimize the impact of electronics use on your ability to fall asleep?
dim the screen brightness, put the screen on night mode to minimize blue light, turn the volume down.
What changes can you make to your eating habits to improve sleep quality?
avoid heavy meals right before bed, avoid caffeinated drinks late in the day, drink a decaf warm beverage before bed.
Demonstrate one of the resistance band exercises recommended to improve sleep quality (you can use your notes)
tricep extensions, squats, bicep curls, shoulder adduction.
If you are laying in bed awake unable to fall asleep for 20 minutes or more you should...
get out of bed, do something relaxing, and try again in a little bit
Name one suggestion for a change that you can make to a common nightmare
come up with alternate endings, insert comforting reminders, transform threatening objects, or use distancing techniques
Name 2 things you should use your bed for.
Sleep and sickness
Name three smells that are mean to calm you...
lavender, chamomile, rose
Demonstrate one of the in-bed stretches meant to improve sleep quality
neck stretch, spinal twist, cat-cow, child's pose
What is the most key part of sleep hygiene?
staying consistent! Try to maintain healthy sleep habits everyday!
Rephrase this bad dream example: "I'm in a room and there's stomping behind one of the doors and it's approaching me"
EX: the stomping is coming from a unicorn who grants me magical powers