Sleep Stealers
Name one thing that can make it harder to fall asleep
Example correct responses: racing thoughts, worrying, caffeine, etc.
Name one thing that could be part of your sleep routine to promote healthy sleep
Example correct answers: reading, brushing teeth, showering, stretching, etc.
Name one relaxation technique that can be utilized before bed
Example correct answers: breathing, progressive muscle relaxation, yoga, guided imagery, etc.
True or False: Gratitude journaling is known to be a positive activity to engage in before sleep
TRUE-- Journaling about positives at the end of the day can be a great activity to wind down with
Haley has been having a difficult time sleeping. Currently she goes to bed at 9pm on weekdays and 11pm on weekends and has been waking up at 8am for work on weekdays and 12pm on weekends. What would you recommend she try?
Setting a sleep routine and sticking to it-- research shows that having a consistent sleep routine even on days off can be supportive of good sleep
It is typically recommended to stop consuming this common beverage ingredient after noon to avoid disrupting sleep at night
Caffeine
Doing the same things every night before sleep can help the brain and body feel a sense of relaxation. This is called __
A sleep routine
Practice of this breathing technique throughout the day and before bed can promote a better night's sleep
Diaphragmatic (Belly) Breathing
True or False: Checking the clock every 15 minutes while trying to fall asleep helps to promote better sleep
FALSE-- try to avoid checking the clock as you are trying to fall asleep!
Marcus likes to listen to music to fall asleep, but has been having a hard time falling asleep to his favorite songs. What kind of music would you recommend he fall asleep to?
Example correct answers: classical, instrumental, lo-fi, etc.
Naps should be avoided to promote healthy sleep, but if you have to take a nap it should be kept to a maximum of this amount of time
30 minutes
Scheduling in this many minutes of exercise per day can support better sleep at night
20-30 minutes (however, exercise right before bedtime can have the opposite effect, so try to exercise earlier in the day!)
Guided imagery is the practice of imagining you are in a peaceful place as you fall asleep. It is best practiced using these senses
ALL FIVE!-- sight, smell, taste, touch, and hearing
True or False: Consistent poor sleep can make it more difficult to manage stress and emotions
TRUE-- consistent poor sleep can make it more difficult to manage stress, emotions, and to focus during the day
Joe has been trying to get better sleep. He has started exercising every day at 9pm to promote feeling tired before bed and now he finds he is having difficulty falling asleep when he goes to bed at 10:30pm. What should he try?
He should try exercising earlier in the day-- exercising right before bed can cause increases in adrenaline that can disrupt sleep patterns
This type of light emitted from cell phones and computers is known to disrupt the circadian rhythm
Blue Light
60-67 degrees fahrenheit-- cool temperatures are usually recommended over warmer temperatures
Name one physical effect of the body that happens when practicing relaxation that can help support sleep
True or False: Around 1 in 3 adults in America are not getting enough sleep
TRUE
Naomi has been working on her exercise routine. She has been going on a run every night at 9pm. She has been enjoying getting more exercise, but has found that she is struggling to fall asleep when she goes to bed at 10:30pm. What would you recommend?
Exercising earlier in the day-- while exercise is great for sleep, too much adrenaline right before sleeping can keep the brain awake. She might want to try exercising in the afternoon or earlier in the evening.
This hormone, typically associated with high levels of stress, can be associated with disrupted sleep
Cortisol
This practice, which includes stretching and a variety of poses, has been associated with improved sleep quality
Yoga-- a national survey identified that 55% of yoga users reported improved sleep and 85% of yoga users reported reduced stress
Reading a book
True or False: Adults are recommended to get 6-8 hours of sleep per night
FALSE-- adults are recommended to get at least 7 hours of sleep per night. recommended range is typically 7-9.5 hours
This is Olivia's current sleep routine:
-8:30pm: eat dinner, take medications
-9pm: take a shower, put on pajamas, brush teeth
-9:30pm: watch an episode of a TV show in bed, get some homework done for the next day
-10pm: turn on alarm on her phone, lights off, go to sleep
She is having difficulty falling asleep. What recommendations would you make for her?
-Try eating dinner a bit earlier-- large meals late at night can disrupt sleep
-Turn off all electronics 1 hour before bed-- exposure to blue light can be disruptive to sleep
-Avoid doing non-sleep or relaxing activities in bed like homework and watching TV so your brain doesn't associate your bed with activity vs rest