Don’t go to bed unless you are sleepy. for sleep, but not within an hour or two of going to bed. A sleep diary can also reveal underlying conditions that explain your insomnia, such as stress or medicine. Everything you need to check off for your best sleep hygiene routine. Sleep Hygiene- GP information sheet . Keep the temperature of your sleep environment cool enough to necessitate blankets for warmth. Sleep Hygiene Worksheet Record your use of sleep hygiene strategies over a week. 4) Avoid caffeine & nicotine. What should I do if I can't get to sleep? 2 www.thesleepsavvy.com 2 0 Sleep Hygiene Checklist Don’t stay in bed awake for more than 5-10 minutes. Go to bed at the same time. In particular, avoid heavy … The best times for exercise are in the morning and before the evening meal. See 10 tips to beat insomnia and healthy sleep tips for children. throughout the life cycle. Sleep Hygiene. 7. <> oq�}}���x*I>�7�l�8J�q��8��%N�~)p�[�1O8�)�A�g�*IxO5-a$��� Consider simple tips for better sleep, from setting a sleep schedule to including physical activity in your daily routine. Set a regular time for bed each night and stick to it, even on weekends. Keep reading to get our FREE sleep hygiene PDF handout below! Build a Bedtime Routine: Children need about 10-11 hours of sleep. Good Sleep Hygiene Handout The most common cause of insomnia is a change in your daily routine. Sleep tips: 6 steps to better sleep. Sleep Hygiene Category Good Sleeping Habits Sun. If you are not asleep within 20 to 30 minutes of going to bed you should get up. Sleep Hygiene Handout The consequences of poor sleep are far-reaching. You can dramatically improve your sleep quality by making a few minor adjustments to lifestyle and attitude. Sleep is essential to good health. This will help with your body clock and the melatonin levels in the body. However, scientific assessment of this approach required a protocol to implement and measure the Print this out as a resource for other people who may have sleep problems or as tips for offices and work places. 2. Sleep Hygiene for Children. Avoid lights, including night-lights. Sleep Hygiene for Teens Sleep hygiene means sleeping well. PDF | The Sleep Hygiene Index was developed to assess the practice of sleep hygiene behaviors. D��K3JX.u{�07��R� Sleep is an essential part of feeling well and feeling happy, but almost everyone experiences problems sleeping at some time of their life. Sat. ",#(7),01444'9=82. Sleep Hygiene Category Good Sleeping Habits Sun. This test is designed to evaluate your level of sleep hygiene. Methods 2.1. Older adults, aged 65 and over, usually need slightly less sleep, but the recommendation is still around 7-8 hours. It can make you wake up during the night and give you nightmares. If your body learns to associate your bed with sleep, you’ll start to feel tired as soon as you lie down. Your goal is to use at least one good sleeping habit from any three categories each night. x���_k�0����цU�$K���o[�n�[��(�Yb��R跟䤐6� �8X�����Z�eg�.-��'���ri�����s2{ߘ�AWu�m�6�������F�MwqW7��:��"'B@�~��\ �)%�C��N�������~O'p{ R����]�տ��=�. h�̗Yo�8�� Sleep hygiene is theoretically defined as a variety of different practices and habits that are necessary to have good nighttime sleep quality andfull daytime alertness. Children sleep better when they have the same bedtime and wake time every day. Sleep Hygiene for Children and Teens 1. As children grow older they require less sleep, possibly 11-14 hours as a toddler and maybe 8 to 10 hours as a teenager. Your goal is to use at least one good sleeping habit from any three categories each night. 2. Fri. 24-hour period is the most satisfactory amount. Establish a relaxing bedtime routine, such as a warm bath, light reading, gentle stretching, or meditation (for example – imagining being on a beach) before bed. Get up at the same time every day. Consistent trouble sleeping (not just one or two nights) and daytime sleepiness are common signs of poor sleep hygiene. Exhibit 2. 2 www.thesleepsavvy.com 2 0 Sleep Hygiene Checklist This is the printable version of the information on the page Tips for Sleeping Better. Everyone has times in their life when they don’t sleep well. Keep the temperature of your sleep environment cool enough to necessitate blankets for warmth. Below are some tips on how you can do this. How do I know if my sleep hygiene is poor? Sleep is an essential part of feeling well and feeling happy, but almost everyone experiences problems sleeping at some time of their life. WHY DOES SLEEP MATTER IN COLLEGE? 1. Find something relaxing, but not stimulating, to take your mind off of worries about sleep. SLEEP HYGIENE: TREATMENT OF INSOMNIA Before I get started on helping you improve your quality of sleep, I would like to provide you with some quick facts about sleep. sleep_hygeine.pdf: File Size: 117 kb: File Type: pdf: Download File. )v�yN$p6����AiR:|�W3�N�2�-�C}�0� $%f�x sleep besides REM also are needed to form the pathways in the brain that enable us to learn and remember. Step 1: For the first three days, monitor your sleep habits by answering the questions after you get up in the morning. Better sleep leads to healthier living, and better empowers you to take the steps towards sobriety. Ideally, your schedule will remain the same (+/- 20 minutes) every night of the week. 4 0 obj Going to bed later at night may be the single best thing to help reduce your wake time during the night in bed. Two-thirds of the population will require between 6.5 - 8.5 hours to feel rested. Keep the windows covered with blinds or curtains. •s bedroom should be cool, quiet and Child’ comfortable. Most adults need 7–8 hours of sleep each night. <> • Melatonin - the circadian rhythm hormone. $.' School-aged children and teens need at least 10 hours of sleep each night. stream It is a term used to describe good sleep habits; that is the things you can do to give yourself the best chance of a good refreshing sleep. %PDF-1.6 %���� sleep hygiene rules for the treatment of insomnia [6]. Good sleep hygiene refers to behaviors that prepare children for bedtime and a restful night of sleep. Sleep Hygiene for Teens Teens typically need about 8-10 hours of sleep per night, but it is common for the average teen to get 7 hours or less per night. %���� Sleep disruption is common, especially during times when you may feel emotionally overwhelmed. Print this out as a resource for other people who may have sleep problems or as tips for offices and work places. A baby starts life needing 16 hours or so of sleep each day, and the time we need for sleep decreases as we get older, so that adults, and particularly older adults may only need 4-6 hours a night. If you are new to sleep hygiene and are trying to clean up some bad sleep habits you might consider keeping a “Sleep Diary” while starting out. Sleep Hygiene for Teens Teens typically need about 8-10 hours of sleep per night, but it is common for the <>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 420.96 595.38] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Tips for sleeping well (sleep hygiene) www.healthinfo.org.nz HealthInfo reference: 46895 ⚫ Issued: 8 August 2019 ⚫ Page 2 of 3 Be physically active each day and try to spend time outdoors or in natural light Regular physical activity improves restful sleep. Newborns, on the other hand, sleep between 16 and 18 hours a day, and children in preschool sleep between 11 and 12 hours a day. 30 minutes is pretty average for a person … SLEEP HYGIENE UN IVERS TY HEALTH SERVICE University Health Service – (023) 8055 7531 Building 48, University of Southampton, Highfield, Southampton, SO17 1BJ www.unidocs.co.uk Sleep is an essential part of feeling well and feeling happy, but almost everyone experiences problems sleeping at some time of their life. 2 0 obj Check the cell of each habit you used. SKILL: Sleep Hygiene Step 2: Choose at least one new sleep hygiene strategy that you would like to try.For the last four days, place a check next to the strategy you actually tried. endobj Teens need about 9-10 hours. Falling asleep and staying asleep is much easier if your Try decaffeinated milk-based or herbal beverages. View Sleep-Hygiene-Teen-Handout.pdf from COP 4610 at Florida Atlantic University. ��0�)��0�4��ՊH�I2h��Љ��(UDAg^���W%`P)',�CS � ����W�$ŏ5��%�@֨p-jD����G�O�u\&%6���B��rQB�x��T�!��Q��d�~%jD�JѢ����b9���.������S ��,�dx����O:���s���� VBldX :����`p���)��=�,��d��N\41��\������%'�:aDX�U����G��U�[�h� Common sleeping problems (such as insomnia) are often caused by bad habits reinforced over years or even decades. • Quiet. 168 Common sleep hygiene habits include avoiding stimulants (eg, caffeine), alcohol, and heavy meals too close to bedtime, adequate exposure to … sleep a person needs varies throughout their life. It is best to avoid consuming any caffeine (in coffee, tea, cola drinks, chocolate, and some medications) or nicotine (cigarettes) for at least 4-6 hours before going to bed. Sleep Hygiene Sleep hygiene is a term used to describe good sleep habits. Journal of Child Psychology & Psychiatry, 55 (3), 273-283. doi: 10.1111/jcpp.12157 Getting a good night’s sleep can improve your mental well-being and help you to better manage your anxiety. As teenagers, you have early school start times, after school activities and a busy social life. It may help you fall asleep, but you will almost certainly wake up during the night. 2. Sleep Hygiene Checklist. Timing Set a constant bed time Set a constant wake time It is best to be outside in the early part of the day. If you have any further questions or concerns, please speak to a doctor or nurse caring for you. Tues. Wed. Thur. h�bbd```b``Z"�@$�NɶD Teens need about 9-10 hours. Powered by Create your own unique website with customizable templates. Sleep hygiene - Better Health Channel Subject: You can retrain your body and mind so that you sleep well and wake feeling rested. Download PDF; Listen (show more) Listen. Research has shown that, on average, we only require 7.5 hours of sleep to feel rested. %PDF-1.5 Sleep hygiene refers to sleep practices, habits and environmental factors that are necessary for getting quality restorative sleep. It is also released during times of stress. (sample) Monitoring EXAMPLE Day 1 Day 2 Day 3 Sleep Hygiene Strategies Day 4 Day5 Day6 Day 7 Sleep hygiene encompasses both environment and habits, and it can pave the way for higher-quality sleep and better overall health. Cultivating these healthy habits (like any other change in behavior) requires determination and consistency. Use your bed only for sleep. Paying attention to good sleep hygiene is the most important thing you can do to maintain good sleep. After a while, you'll form effortless sleep habits. Tues. Wed. Thur. Sleep Hygiene Worksheet Record your use of sleep hygiene strategies over a week.  Make sure your bed is comfortable and the bedroom is not too cold (but not too warm) and is quiet (use earplugs if necessary). Brain functioning slows down, memory is impaired, the frequency of accidents increases, stress rises, and there are a number of associated health issues such as weight gain and increased blood pressure. Check the cell of each habit you used. It’s also great to get up at the same time each morning. • Shifting of the biological clock. If you are not sleepy at bedtime, then do something else. Sleep Hygiene Tips “The Healthy Habits of Good Sleep” Here are some tips for how you can improve your sleep hygiene: 1. Sleep hygiene encompasses both environment and habits, and it can pave the way for higher-quality sleep and better overall health. Set out below you will find those not so favorable behaviors that you can avoid as well as those good behaviors you can implement to support better sleep habits. endobj sleep-hygiene.pdf - Sleep Hygiene Sleep hygiene is a term used to describe good sleep habits It is a variety of different steps we take to have quality sleep-hygiene.pdf - Sleep Hygiene Sleep hygiene is a term... School Florida Atlantic University Course Title COP 4610 58,59 Go to bed and get up at the same times each day. ���� JFIF ` ` �� C How long does it take you to actually go to sleep and why? stream When prepared to sleep, turn off the light, and keep the room quiet and the temperature comfortable and relatively cool. For example, traveling, change in work hours, disruption of other behaviors (eating, exercise, leisure, etc. 4. Naps that are over an hour long, or those that are later in the day, are especially harmful to sleep hygiene. Sleep Hygiene. Jã�Ba��A-�4�!u� ���(�? Although you may put off going to sleep in order to squeeze more activities into your day, eventually your need for sleep becomes overwhelming. Build a Bedtime Routine: Children need about 10-11 hours of sleep. Don't go to bed hungry or stuffed. Sleep Apnea Sleep apnea is when breathing stops at times during sleep. Sleep Hygiene: Basic Guidelines What is a good sleep environment? <> Go to bed at the same time each night and get up at the same time each morning, including on the weekends Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom Avoid large meals, caffeine, and alcohol before bedtime More (show more) Email. Different things may work for you, so find out what works and stick with it. If you find your mind racing, or worrying about … M(�p到�CHT ��ɈP�H$�h㈔�1 What are some factors that prevent teens from getting enough sleep? Similarly, … Use natural light (that comes through a window) to remind yourself of when it’s time to be asleep and awake. Jetlag? For example, a newborn baby spends 14 to 17 hours sleeping per day. If you want to adjust to the local time faster, eat on their schedule. ‘Sleep hygiene’ means habits that help you to have a good night’s sleep. <>>> Although many behaviors contribute to good sleep hygiene, the most important is maintaining the same sleep schedule with a consistent bed and wake time. Thanks to sleep research studies done over the past several decades, it is now known that sleep has distinct stages that cycle throughout the night in predictable patterns. Sleep Hygiene for Young Children •eep consistent bedtimes and wake times every K day of the week. After puberty, … The Sleep Hygiene Self-Test has not been shown to correlate with any external measure of sleep quality and a reported correlation (Brown et al., 2002) between the Pittsburgh Sleep Quality Index and the Sleep Hygiene Awareness and Practice Scale is questionable due to overlapping instrument items. Being out in the sun during the day will improve sleep at night. Go to bed and get up at the same times each day, and avoid anything longer than a 10-minute nap during the day. You're not doomed to toss and turn every night. Consistency is the secret sauce here. There’s nothing worse than lying in bed clock watching, endlessly … Preschoolers (ages 3-5 years) generally need between 10-13 hours of sleep per night, and school-age children (ages 6-13 years). Napping during the day will make sleep more difficult at night. Sleep Hygiene- GP information sheet . sleep_hygeine.pdf: File Size: 117 kb: File Type: pdf: Download File. endobj endstream If you want to adjust to the local time faster, eat on their schedule. After a while, you'll form effortless sleep habits. Consistency is the secret sauce here. 2 Sleep is an essential part of feeling well and feeling happy, but almost everyone experiences problems sleeping at some time in their life. • Dark. Summary Sleep hygiene (SH) refers to a list of behaviors, environmental conditions, and other sleep-related factors that can be adjusted as a stand-alone treatment or component of multimodal treatment for patients with insomnia. Establish a relaxing bedtime routine, such as a warm bath, light reading, gentle Do not watch television, use a computer, eat, drink or do household chores. Sleep helps the body make the right levels of important hormones including: • Cortisol - released every day to help you wake up in the morning. 5 0 obj Develop and follow a consistent sleep schedule even on weekends. Improving sleep hygiene has little cost and virtually no risk, making it an important part of a public health strategy to counteract the serious problems of insufficient sleep and insomnia in America. Many sleeping problems are due to bad habits built up over a long time. 3. avoidcaffeine, nicotine, alcohol, heavy meals, and exercise late in the day before going to sleep. Stick to the same bedtime and wake time every day, even on weekends. Generally, the amount of sleep required is an individual matter. When people sleep, their tissues heal, grow, and repair themselves. These substances act as stimulants and interfere with the ability to fall asleep 5) Avoid alcohol. This sleep hygiene checklist will assist you with your daytime and nightly activities so you can benefit from the best possible sleep. Avoid alcohol within 4-6 hours of bedtime. Sleep hygiene tips: Maintain a regular sleep routine. Sleep Hygiene for Children Preschoolers (ages 3-5 years) generally need between 10-13 hours of sleep per night, and school-age children (ages 6-13 years) need between 9-11 hours of sleep per night. Sleep was long considered just a block of time when your brain and body shut down. If you see your GP or a sleep expert they will probably ask you to keep a sleep diary to help them diagnose your sleep problems. 7 What Makes You Sleep? Arabic. Above all, don't obsess about your sleep problems, as one poor night's sleep isn't a problem. • Quiet. •void letting the child spend lots of non-sleep time A in bed, which keeps the brain from associating the. 3 0 obj This can help you set a healthy sleep… • Cool. Sleep hygiene is an educational approach for treatment of insomnia that was developed by Hauri and Linde (1990). This need appears to be due, in part, to two sub­ 10 0 obj <> endobj 35 0 obj <>/Filter/FlateDecode/ID[<31BC5027EFD842C8AB98F7AC7BF0B052>]/Index[10 47]/Info 9 0 R/Length 122/Prev 85338/Root 11 0 R/Size 57/Type/XRef/W[1 3 1]>>stream Sleep hygiene This leaflet gives some general advice about sleep hygiene. Improving sleep hygiene has little cost and virtually no risk, making it an important part of a public health strategy to counteract the serious problems of insufficient sleep and insomnia in America. Common Sleep Problems. Promoting Sleep Hygiene: Tips for a Good Night’s Sleep. Do: 1. Sleep needs vary from person to person, and they change . Wake up at the same time. 1. GETTING A GOOD NIGHT’S SLEEP Sleep problems are fairly common. You may also have a headache the next morning. ��>�=[O�EI��� Y}J��CI�4�HCQ�]��l �~�|��1C�L#D�kԽ/�J�Y�����q�Ln�)���ʲ. Here’s my “Ultimate Sleep Hygiene Checklist”. Avoid lights, including night-lights. )�D�O���v`v9������`�M+��A�� ���ž RQH2jM�zV��KH�?��� 趙`qF������0 V�c endstream endobj startxref 0 %%EOF 56 0 obj <>stream �?��N�"��a�k:�u�:�����CDFa�"2D��!y�E��n �43�ufYA��s+]����)a;�ޣ C�RD18�(��`d8í7b�O�r��De�ऄK�9c�U_G��z\���{U���?Tʔ{���� C�ќP��C|�ŏ����ߣ�h��{X�g,2z�2qY��xT�o���]�� Y���pE��bե��n-����ƍ+��hp���?_�n�Ҩ��R��t��0,���.M|��������ۦ����mJ��tM�-HT.H��Y��7F�;@Aü�ETZ�F:h��s��X�n*X���� gҷ�Â�Z�Ć���d8T�/ �#H4�Q Sleep hygiene You may be asking what is sleep hygiene? Fri. Late nights can cause fatigue that. Most adults sleep about 7-8 hours in a 24-hour period. �(\�>��@�5Z7A����ZG��� ɿ�)���Q���-q�sH~� փH� Establish a sleep routine so that your body knows when you are getting ready for sleep. • Dark. www.sleephealthfoundation.org.au | Raising awareness of sleep health SHF-Good Sleep Habits-1111 1/12/11 5:31 PM Page 2 Alisa is the editor in chief at Nestmaven.com where she writes about all things sleep related – from how to improve your sleep hygiene, how to find the best mattress or tips on sleep meditation techniques. It’s tough at first, but once you get into the routine, you’ll do it with ease. The effects of sleep extension and sleep hygiene advice on sleep and depressive symptoms in adolescents: a randomized controlled trial. Try fasting Going without food for 12-16 hours mimics sleep. Electronic devices like your phone emit blue light, … Most people need 7-8 hours a night but this varies from person to person. Print; Tags: Sleep; Sleep - Managing sleep problems; Summary ‘Sleep hygiene’ means habits that help you have a good night’s sleep. Sat. The first rule from Hauri’s original list was to reduce time in bed in order to consolidate sleep (see Table 1). Very few of us get education on effective sleep practices and many of us take sleep for granted. This is the printable version of the information on the page Tips for Sleeping Better. • Cool. Do not use your bed in the daytimefor things like watching TV, talking on the phone, or reading. In fact, one in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or restless or unsatisfying sleep. good sleep habits is sleep hygiene. Set a regular time for bed each night and stick to it, even on weekends. Common sleeping problems (such as insomnia) are often caused by bad habits reinforced over years or even decades. your body that it’s OK to drift in and out of sleep all night. Pay attention to what you eat and drink. Sleep disruption is common, especially during times when you may feel emotionally overwhelmed. Falling asleep and staying asleep is much easier if your It most often happens because the muscles at the back of the throat relax and the tongue falls back during sleep, narrowing the airway.The length of time that breathing stops can vary from a few seconds to several minutes. Keep the windows covered with blinds or curtains. Jetlag? The basic premise of sleep hygiene is that poor behavioral habits (i.e., inadequate sleep hygiene) interfere with the maintenance of good quality of sleep and daytime alertness. Avoid daytime naps . Sleep hygiene in the present study is operationally defined as the total score of Pittsburgh Sleep Quality Index (PSQI) to assess sleep quality. throws off a sleep schedule for days. Mon. You won't fix sleeping problems in one night but if you persevere, your sleep should improve. bed with sleep time. During this Sleep - self help There are many reasons for not sleeping well which may include distress, physical discomfort or physical illness. It is a variety of different steps we take to have quality nighttime sleep and full daytime alertness. Sleep needs vary. h�b``g``�g```�Rg@�@���р,&�%|�"�*NYl�|�|�� ��E���Re��øWyx3��b�� 3�Ѧjn+�lF��Q � h�� endstream endobj 11 0 obj <> endobj 12 0 obj <> endobj 13 0 obj <>stream Go to another darkened room and sit quietly. Try fasting Going without food for 12-16 hours mimics sleep. endobj Children should go to bed about the same time every night and should not sleep in more than one hour on weekends. Bad for your sleep. These can keep you up late and stop you from getting a good night’s sleep. Some people feel rested after 5 to 6 hours of sleep; others sleep 9-10 hours. Sleep Hygiene: Basic Guidelines What is a good sleep environment? Turn off electronic devices before you go to sleep. Sleep Hygiene for Children and Teens 1.  Do not drink alcohol to aid your sleep. Sleep hygiene, simply put, is a set of practices that helps you sleep better at night. Read a book, listen to soft music or browse through a magazine. Sleep hygiene is defined as behaviors that one can do to help promote good sleep using behavioral interventions. Sleep is not something that you can force to happen. 1 0 obj Don’t stay in bed if you can’t sleep. Mon. Sleep giene hy protocol When You Can’t Sleep, What to Do Instead of Ruminating To creain Se The likelihooD of reSTfulneSS/Sleep: 1. ), and relationship conflicts can all cause sleep problems. 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