Preparing the Body for sleep
This warm beverage is often avoided before bed because it contains caffeine
What is coffee?
What is worry (or overthinking)?
A bedroom that is cool, dark and quiet helps the body produce more of this sleep hormone
What is melatonin?
Name a beverage that can interfere with sleep
What is yoga?
This mindfulness practice, often focused on the breath, can quiet racing thoughts
What is meditation (or mindfulness)?
White noise machines or earplugs are helpful tools for managing this type of disturbance
What is noise (or sound)?
Exercising during the day can improve sleep, but doing it too close to bedtime can make it harder to do this
What is fall asleep?
What is body temperature?
Limiting screen time before bed reduces stimulation from this type of light
What is blue light?
Blackout curtains or an eye mask can block out this type of environmental factor
What is light?
Alcohol may make you sleepy, but it reduces this important phase of restorative sleep
What is REM sleep?
Consistency is key - going to bed and waking up at the same time every day helps regulate this internal system
What is circadian rhythm (or internal clock)?
Progressive muscle relaxation helps calm the mind by first intentionally doing this to each muscle group
What is tensing/contracting (or tightening) muscles?
The ideal bedroom temperature for sleep is generally between these two numbers (range in °F).
What is 60–67°F?
Irregular use of these can interfere with nighttime sleep if they are longer than 30 minutes or taken too late in the day
What are naps?
T/F: Napping frequently promotes good sleep
false
Name three methods/activities you can do to help promote sleep
meditation/yoga.. avoiding caffeine...warm shower/bath.. light stretching
List 2 examples of a sleeping environment that will make it harder for you to fall asleep at night
Noisy room.. distractions (example: laptop or phone in bed).. room not dark enough
What is sleep hygiene?
Daily habits, routines, and environments that support rest