Good Sleep Habits
This type of movement activity can help prepare body and mind for sleep
Gentle stretching
Drinking this type of drink after 2 pm can affect sleep
Drinks with caffiene (Tea, Coffee)
Common symptom of depression
Poor sleep
What your body does when you go to sleep
Body relaxes, core temperature drops slightly, breathing slows down
Best length for nap
Less than 1 hour
This activity close to bedtime can cause discomfort, indigestion, or reflux making it hard to sleep
Eating a big meal before bedtime
Older adults (65+) need _______ sleep than other adults.
The SAME Amount (7-8 hours)
Stage of sleep associated with dreaming, processing memories and emotions
REM sleep
This simple calming practice helps activate the parasympathetic nervous system and slow the body down for rest
Deep Breathing
This activity within an hour of bedtime raises your core body temperature and can delay your ability to fall asleep
Exercising too close to bedtime
Proportion of Adults that say they don't get enough sleep every day
1 in 3 Adults
Amount of time each sleep cycle lasts
80-100 minutes (~1.5 hours)
This practice regulates your circadian rhythm, which makes it easy to fall asleep at the same time every night
Going to sleep and waking up at around the same time every day
This practice increases pressure to perform, creating stress and alertness. "I only have 4 hours left!"
Checking the Time
30 years (~1/3 of life)
Number of sleep cycles in one night
4-6 sleep cycles if you get 7-9 hours of sleep
This practice involves noticing your present-moment experience without judgment, which can reduce stress and overthinking at bedtime
Mindfulness
Worrying at time of day can poorly impact your sleep, increasing your stress response
0-2 hours before bedtime
Average number of dreams each night
4-6 dreams
Amount of time it takes for your body to enter deeper sleep
1-7 minutes