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Sleep Hygiene
Routines
Process of Sleep
Pillars of Wellbeing
100

You should put any screens within this amount of time before you go to sleep.

1 hour before bed

100

This type of routine describes something that happens everyday.

Daily routine

100

You should allow yourself this amount of time for sleep.

7-9 hours

100

This pillar of wellbeing is connected to excercising daily.

Physical Wellbeing

200

You should give yourself this amount of time to unwind before bed.

At least 30 minutes.
200

This type of routine describes events happening every week.

Weekly routine

200

This happens around us to let our brain and body know its time to go to sleep.

The lights get dim/ sun goes down.

200

This pillar of wellbeing  is connected to having close friends with good relationships.


Social Wellbeing

300

Give two examples of things you might do before bed that would be helpful for you to sleep. (Ways to get ready for bed/sleep)

Brush teeth, Brush hair, skincare, shower, read, (subjective)

300

Give one example of a weekly routine.

Having the same classes every week

Or, subjective to other answers.

300

This hormone is produced by our brains to tell our body to shut down for sleep.

Melatonin

300

This pillar of wellbeing is connected to being able to express and manage your feelings.

Emotional Wellbeing

400

You should stop eating this amount of time before bed (at least).

1 hour at least

400

Having a routine will reduce this.

Will take: decision fatigue, stress, anxiety, making choices.

400

Our screen produce this type of light, which interrupts our melatonin production.

Blue light.

400

This pillar of wellbeing is connected to setting goals and having hobbies.

Mental Wellbeing

500

Explain why eating before bed is not a good idea.

Does not allow your body to rest, instead it is focused on digesting food.

500

This term, decision fatigue, means what?

Being tired of making too many decisions.
500

Option: Describe what a hormone is. OR Tell me which gland in our brain produced melatonin.

Sends message from body to brain or brain to body, pineal gland

500

Give one reason that having good EMOTIONAL wellbeing is important.

Will take offshoots of these answers:

- Understanding yourself, managing stress, expressing feelings of frustration, etc. (Subjective)