Sleep hygiene checklist
How can i Improve my Sleep hygiene?
Your sleep environment, afternoon and evening activities, coping behaviors, and sleep routine are all part of good sleep hygiene. Go to bed and wake up at the same time each day (+/- 20 minutes), even on weekends and holidays. This should help regulate your body’s clock and enhance the quality of your sleep and wake time. If possible, avoid naps.
What should I do if I'm Not Sleeping?
If you need light, use off-light such as a night light in the bathroom or hallway. If your pets awaken you, keep them outside the bedroom. If you are not asleep after 20 minutes, leave your bedroom and find something else that will relax you enough to help make you sleepy. Don’t stay in bed awake for more than 5-10 minutes.
How can I help research on sleep & sleep disorders?
If you would like to help researchers advance science on sleep or about a sleep disorder you have and possible treatments, talk to your doctor about participating in clinical research. (For more information, see “Clinical Research” on page 58.) Researchers can learn quite a bit about sleep and sleep disorders by studying animals.
[PDF File]Good Sleep Hygiene Handout Do - Vassar
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Insomnia Harvard Medical School I Division of Sleep Medicine I Sleep and Health Education Healthy Sleep Hygiene Identify and rid of barriers to restful sleep such as caffeine, long naps, use of electronics at bedtime Reduce time in bed awake to increase sleepiness. Stick to a sleep schedule, even on the weekends.
[PDF File]Sleep/Wake Checklist - Sleep Foundation
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Use this sleep hygiene checklist to re-enforce healthy habits that help you sleep better at night. 1 2 3 4 5 6 20-minute naps only Short power naps can increase your alertness and improve your mood, while long naps can interfere with your normal sleep cycle. Avoid napping if you can If you didn't get enough sleep last night, it may be
[PDF File]Sleep Hygiene Checklist - Be Well
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24-hour period is the most satisfactory amount. Generally, the amount of sleep required is an individual matter. Some people feel rested after 5 to 6 hours of sleep; others sleep 9-10 hours. Most adults sleep about 7-8 hours in a 24-hour period. Children sleep more than adults and, in most cases, the elderly sleep less than they did as younger ...
[PDF File]Sleep Hygiene Checklist REVISED C - Harvard University
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Keep fixed bedtime and wake-up time. Awakening around the same time every morning promotes a regular sleep schedule. In turn, your body learns when it is time to fall sleep. Even if it means waking up earlier on weekends or getting less sleep one night, your sleep will be better in the long term.
Sleep Hygiene: Tips for a Better Night's Sleep - Therapist Aid
Sleep hygiene involves habits and practices that are conducive to sleeping well on a regular basis. Use this checklist to determine what might be helping or hurting your sleep. Is your environment... Dark - Dim all lights 30-60 minutes before bed, and use room darkening shades or a sleep mask to block out light when sleeping.
[PDF File]Your Guide to Healthy Sleep - NHLBI, NIH
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sleep hygiene is the most important thing you can do to maintain good sleep. Do: 1. Go to bed at the same time each day. 2. Get up from bed at the same time each day. Try to maintain something close to this on weekends. 3. Get regular exercise each day, preferably in the morning. There is good evidence that regular exercise improves restful sleep.
[PDF File]Insomnia - Harvard University
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are all part of good sleep hygiene. Maintain a regular sleep schedule: Go to bed and wake up at the same time each day (+/- 20 minutes), even on weekends and holidays. This should help regulate your body’s clock and enhance the quality of your sleep and wake time. If possible, avoid naps. If you have to take a nap, try to keep it to less than ...
[PDF File]30 SLEEP HYGIENE CHECKLIST
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Oct 30, 2019 ·
Sleep Hygiene Sleep Strategies and Checklists
Sleep Hygiene tips for a better night’s sleep . Provided by . TherapistAid.com © 2023 Therapist Aid LLC . Set a schedule. For a better night’s rest, make a habit of going to bed and getting up at the same time every day, even on weekends. Sleeping in is tempting, but can throw off your schedule. Avoid caffeine later in the day.
[PDF File]SLEEP SELF-CARE - University of California, Berkeley
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Many people view sleep as merely a “down time” when their brains shut off and their bodies rest. People may cut back on sleep, think ing it won’t be a problem, because other responsibilities seem much
[PDF File]Sleep Hygiene - University of Arizona
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Use a relaxation technique (e.g., meditation, paced breathing, mindfulness) Avoid liquids or heavy foods before bed AM Wake up at the same time each morning Allow 2 hours to be fully awake Allot time for personal hygiene (e.g., brushing teeth, skincare) Get daylight exposure Be physically active (e.g., try for 30 minutes/day)
[PDF File]Sleep Hygiene Dos and Don'ts - Lifespan
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Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices. Sleep on a comfortable mattress and pillows.
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