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    Sleep Strategies To Improve Your Sleep The Importance of Sleep

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    Eman
    Natural sleep is important for health as it boosts the immune system and aids in recovery, memory formation, weight management and stress reduction. To improve sleep, one should establish a regular sleep schedule, avoid daytime napping, caffeine and alcohol before bed, exercise daily, keep the bedroom dark and cool, and develop a relaxing pre-sleep routine without screens or worries. If unable to sleep, one should leave the bed and engage in a quiet activity until sleepy. Tracking strategies and sleep quality in a weekly diary can help optimize the sleep routine.

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    Sleep Strategies To Improve Your Sleep The Importance of Sleep

    Uploaded by

    Eman
    27 views3 pages
    Natural sleep is important for health as it boosts the immune system and aids in recovery, memory formation, weight management and stress reduction. To improve sleep, one should establish a regular sleep schedule, avoid daytime napping, caffeine and alcohol before bed, exercise daily, keep the bedroom dark and cool, and develop a relaxing pre-sleep routine without screens or worries. If unable to sleep, one should leave the bed and engage in a quiet activity until sleepy. Tracking strategies and sleep quality in a weekly diary can help optimize the sleep routine.

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    sleep hygine

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    Sleep-Handout-Maximum-Physio-2-pages

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    Natural sleep is important for health as it boosts the immune system and aids in recovery, memory formation, weight management and stress reduction. To improve sleep, one should establish a regular sleep schedule, avoid daytime napping, caffeine and alcohol before bed, exercise daily, keep the bedroom dark and cool, and develop a relaxing pre-sleep routine without screens or worries. If unable to sleep, one should leave the bed and engage in a quiet activity until sleepy. Tracking strategies and sleep quality in a weekly diary can help optimize the sleep routine.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    27 views3 pages

    Sleep Strategies To Improve Your Sleep The Importance of Sleep

    Uploaded by

    Eman
    Natural sleep is important for health as it boosts the immune system and aids in recovery, memory formation, weight management and stress reduction. To improve sleep, one should establish a regular sleep schedule, avoid daytime napping, caffeine and alcohol before bed, exercise daily, keep the bedroom dark and cool, and develop a relaxing pre-sleep routine without screens or worries. If unable to sleep, one should leave the bed and engage in a quiet activity until sleepy. Tracking strategies and sleep quality in a weekly diary can help optimize the sleep routine.

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    Sleep Strategies to Improve Your Sleep

    The Importance of Sleep

    Natural sleep is one of the most powerful immune system boosters, aiding in our ability to
    ward off illness and infection. Quality sleep is necessary for injury recovery, forming new
    memories, maintaining a healthy body weight and managing stress and anxiety.

    Your Personal Habits

     Fix a regular and consistent bedtime and wake time, even if you are retired or not working.
     Avoid napping during the day as this will affect your sleep drive – your ability to fall asleep and
    stay asleep.
     Avoid alcohol 4-6 hours before bedtime. While alcohol has an immediate sleep-inducing effect,
    a few hours later, as the alcohol levels in your blood start to fall, there is a stimulant or wake-up
    effect.
     Avoid caffeine 4-6 hours before bedtime. This includes coffee, tea, energy drinks, pop, as well
    as chocolate, ice cream and many pain relievers.
     Open the blinds first thing in the morning or get outside in natural light. This helps to set your
    internal clock and promotes melatonin production (the sleepy hormone) at bedtime.
     Exercise every day to help build your drive to sleep.

    Your Sleeping Environment

     Reserve the bed for sleep and sex. Don't use the bed as an office, workroom or recreation
    room. Let your body "know" that the bed is associated with sleeping.
     Room should be dark, cool (19-21 C) and well ventilated.
     Ensure your room is calm and quiet (use a noise machine to block out all distracting noise).

    Consistent Bedtime Routine

     Eat a light snack with a protein and a complex carbohydrate. Low blood sugar can lead to night
    waking. Warm milk and foods high in the amino acid tryptophan, such as bananas, can help
    promote sleepiness.
     Establish a pre-sleep ritual, such as a warm bath (your body needs to drop in temperature to
    help sleep process), a cup of chamomile tea or a few minutes of reading.
     Practice relaxation techniques before bed, such as yoga, light stretching, deep breathing or
    meditation (check out guided meditation apps – Calm, Insight Timer, Yoga Nidra, 10 %
    Happier)
     Don't take your worries to bed. Try journaling or doing a ‘brain dump’ to see the worries on
    paper. Some people find it useful to assign a "worry period" during the evening or late afternoon
    to process these issues.
     Get into your favorite sleeping position. If you don't fall asleep within 20-30 minutes, get up, go
    into another room, and read until sleepy.
     If you find wake in the middle of night and cannot get back to sleep within 20-30 minutes, then
    leave the bed. Read, do a calming and quiet activity, or take a bath. *Avoid screens as light
    disrupts melatonin production.

    Weekly Sleep Diary

    – use this to track your progress, putting a checkmark beside the strategy you used and rating your
    sleep quality for that night.

    Strategy Monday Tuesday Wednesday Thursday Friday Saturda Sunday


    y
    15-30+ minutes
    of activity
    Natural Light in
    the morning
    Avoided
    Napping
    Avoided
    caffeine and
    alcohol 4 hours
    before lights out
    Healthy Bedtime
    Snack
    Consistent
    Bedtime
    Routine
    Used bed for
    sleep only
    Bedroom is
    Dark & Cool (19-
    21 C)
    Relaxation or
    Breathing
    Exercise
    No White/Blue
    Light *Phone
    off/away
    Consistent
    Bedtime at
    _______ pm, felt
    sleep
    Got out of bed if
    not sleeping
    after 20-30 min
    Consistent
    Wake time at
    ___am

    Quality of
    Sleep: 0 = poor,
    10 = restful

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