Sleep Hygiene for Teens Teens typically need about 8-10 hours of sleep per night, but it is common for the endobj Sleep Hygiene Checklist. Jetlag? Find something relaxing, but not stimulating, to take your mind off of worries about sleep. Don’t stay in bed if you can’t sleep. <> Above all, don't obsess about your sleep problems, as one poor night's sleep isn't a problem. 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. 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. %PDF-1.6 %���� Common sleeping problems (such as insomnia) are often caused by bad habits reinforced over years or even decades. Here’s my “Ultimate Sleep Hygiene Checklist”. PDF | The Sleep Hygiene Index was developed to assess the practice of sleep hygiene behaviors. Tues. Wed. Thur. 2 0 obj Sleep is an essential part of feeling well and feeling happy, but almost everyone experiences problems sleeping at some time of their life. During this Wake up at the same time. Sleep Hygiene for Children. 1 0 obj Print this out as a resource for other people who may have sleep problems or as tips for offices and work places. 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. Everyone has times in their life when they don’t sleep well. 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. Although you may put off going to sleep in order to squeeze more activities into your day, eventually your need for sleep becomes overwhelming. Your goal is to use at least one good sleeping habit from any three categories each night. $.' Download PDF; Listen (show more) Listen. sleep_hygeine.pdf: File Size: 117 kb: File Type: pdf: Download File. Better sleep leads to healthier living, and better empowers you to take the steps towards sobriety. Stick to the same bedtime and wake time every day, even on weekends. Check the cell of each habit you used. Sleep hygiene refers to sleep practices, habits and environmental factors that are necessary for getting quality restorative sleep. In fact, one in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or restless or unsatisfying sleep. If you are new to sleep hygiene and are trying to clean up some bad sleep habits you might consider keeping a “Sleep Diary” while starting out. M(�p到�CHT ��ɈP�H$�h㈔�1 2. for sleep, but not within an hour or two of going to bed. Keep reading to get our FREE sleep hygiene PDF handout below! Similarly, … Common sleeping problems (such as insomnia) are often caused by bad habits reinforced over years or even decades. When prepared to sleep, turn off the light, and keep the room quiet and the temperature comfortable and relatively cool. Electronic devices like your phone emit blue light, … It is also released during times of stress. Keep the windows covered with blinds or curtains. Very few of us get education on effective sleep practices and many of us take sleep for granted. stream 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. Print; Tags: Sleep; Sleep - Managing sleep problems; Summary ‘Sleep hygiene’ means habits that help you have a good night’s sleep. 4. Sleep helps the body make the right levels of important hormones including: • Cortisol - released every day to help you wake up in the morning. Use natural light (that comes through a window) to remind yourself of when it’s time to be asleep and awake. This will help with your body clock and the melatonin levels in the body. 24-hour period is the most satisfactory amount. Avoid lights, including night-lights. D��K3JX.u{�07��R� 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. Going to bed later at night may be the single best thing to help reduce your wake time during the night in bed. Good sleep hygiene refers to behaviors that prepare children for bedtime and a restful night of sleep. 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