Sleep Hygiene
30 min! But Not napping is the best way to improve your sleep overall!
Where should you sit in your room to do your homework?
Anywhere but your bed!
Who has worked at Walden the longest?
What percentage of our lives do we spend sleeping?
1/3 of our lives spent sleeping!
DO OR DONT:
Use your DVD player to help you fall asleep?
DON'T! Any exposure to light when you're trying to fall asleep, impacts your body's ability to fall asleep. Light interrupts your body's biological clock and can prevent it from creating melatonin (which your body naturally produces to help you sleep).
What time of day should you exercise to promote good sleep hygiene?
Earlier in the day - exercising before bed can activate your body and make it hard to sleep
When are the only times you should be in your bed?
ONLY FOR SLEEPING! This helps your brain to associate your bed with sleep and over time teaches it to go to sleep when you're in your bed.
What are the names of Ashlyn's dogs?
Harley and Willa
Name the 4 cycles of sleep
N2 (light)
N3 (deep)
REM (rapid eye movement)
DO OR DON'T:
Go to bed at the same time on the week day as you do on the weekend?
DON'T! Going to bed at a consistent time each night helps your body develop a healthy sleep/wake rhythm
Same time every day helps your body get into a good sleep/wake rhythm and over time can help you sleep better all the time!
How long should you stay in bed if you're having difficulty falling asleep?
15-20 MIN. . then get up and do something for 10 min before trying to fall asleep again.
What's Caylie's favorite breakfast food?
Cake, dessert, anything not breakfast!
Which stage of the sleep cycle do dreams occur?
REM
DO OR DON'T
Take a 20 min nap to help yourself feel more awake for an event you're going to in the evening.
What's the best temperature to keep your room at when sleeping?
Not too hot or too cold - should be a comfortable temp!
The amount of time your body needs to get a healthy amount of sleep. Varies for everyone.
Overnight Res Counselor
How many times do sleepers go through the sleep cycle per night?
4-5 times
Name 2 stimulants that can interfere with healthy sleep habits?
- Caffeine (soda, tea, coffee, energy drinks)
- Nicotine
Why should you restrict time in bed?
If used for other things, your brain may be activated when in bed which makes it much harder to fall asleep. If you do other things in bed than sleeping, it can actually make your sleep WORSE because your brain starts to associate other emotions, feelings, activities with your bed instead of sleep.
What's Jenna's favorite animal?
Raccoon!
Is it normal to wake up during the night?
Yes! Everyone wakes up 4-5 times per night, most people just don't remember waking. This happens every time between stages 4 and 1 when the sleep cycle starts over.
Don't! (unless it's Mozart) You should listen to calm, relaxing music or a noise machine to help you fall asleep. This helps your body to relax as opposed to activating your body and brain when it's loud, lyrical exciting music.