But if you want to get a better nights sleep, the answer begins with improving your sleep hygiene. Sleep hygiene no teams 1 team 2 teams 3 teams 4 teams 5 teams 6 teams 7 teams 8 teams 9 teams 10 teams custom press f11 select menu option view enter fullscreen for fullscreen mode. Preschoolers ages 35 years generally need between 10 hours of sleep per night, and schoolage children ages 6 years. Sleep hygiene and pregnancy handout tulane university. In fact, one in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early. We can set the stage and be receptive to it, but we cannot intentionally go to sleep.
Avoid spending lots of non sleep time in bed spending hours lying on a bed doing other activities before bedtime keeps our. Teens typically need about 810 hours of sleep per night, but it is common for the average teen to get 7 hours or less per night. This may include creating a positive sleep environment and developing healthy lifestyle habits such as exercise or reducing caffeine, alcohol, tobacco, or late night eating. You can retrain your body and mind so that you sleep well and wake feeling rested. Sleep deprivation adversely affects health, personal wellbeing and quality of life. Sleep hygiene is a phrase coined by sleep researchers to list behaviors which promote good sleep. The good news is that there are things you can do to improve your sleep. One of the best ways to train your body to sleep well is to go to bed and get up at more or less the same time every day, even on weekends and days off. Epstein has dozens of handouts on this website with advice for caring for your child. Many sleeping problems are due to bad habits built up over a long time. Sleep problems can be the result of various conditions or medical problems. Read a book, listen to soft music or browse through a magazine. Sleep hygiene for teens teens typically need about 810 hours of sleep per night, but it is common for the average teen to get 7 hours or less per night. Common sleeping problems such as insomnia are often caused by bad habits reinforced over years or even decades.
How to make sleep hygiene interventions more efficient and. Sleep hygiene tips the healthy habits of good sleep here are some tips for how you can improve your sleep hygiene. A term that health professionals use to describe good sleep habits is sleep hygiene. It can make you wake up during the night and give you nightmares. Sleep hygiene, simply put, is a set of practices that helps you sleep better at night. Using your phone, watching tv, or doing other waking activities in bed can. If you have tried and failed to improve your sleep, you may like to consider professional help. Establish a relaxing bedtime routine, such as a warm bath, light reading, gentle. What are some factors that prevent teens from getting enough sleep. Total scores range from 0 to 52, with a higher score representing poorer sleep hygiene. Not enough quality sleep can lead to poor quality work, less work, overeating, insulin resistance, less energy, becoming overweight, and more.
Introduction all individuals, well and ill, require adequate sleep time. Sleep hygiene therapy worksheets, tools, and handouts. Psychometric evaluation of the sleep hygiene index. Sleep hygiene for children preschoolers ages 35 years generally need between 10 hours of sleep per night, and schoolage children ages 6 years need between 911 hours of sleep per night. Sleep hygiene means habits that help you have a good nights sleep. The sleep hygiene checklist by roland in health, sleep 3 comments. These activities lead us to associate the bed with other activities other than sleep, and it often becomes difficult to fall asleep. Good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. If you havent fallen asleep after 20 minutes, get up and do something calming.
Falling asleep and staying asleep is much easier if your. Eating too close to bedtime, heavy meals, or foods that upset your stomach can negatively affect your sleep. Some people find a light snack at bedtime helps them sleep. Sleep hygiene improvement guidelines sleep improvement guidelines. Getting a good nights sleep can improve your mental wellbeing and help you to better manage your anxiety. How to make sleep hygiene interventions more efficient and effective mental health clinicians know that nonmedication interventions for insomnia are important. The sleep hygiene index shi is a item selfreport measure designed to assess the practice of sleep hygiene behaviors. Sleep hygiene is the term used to describe good sleep. For example, traveling, change in work hours, disruption of other behaviors eating, exercise, leisure, etc. Sleep hygiene for infants glasgow, newark, middletown. Sleep hygiene patient education 2012 recommendations adults ages 1860 are recommended to get between 79 hours of sleep each night. Delaware modern pediatrics is a newark, glasgow and middletown delaware based pediatric practice.
Hygiene working for a better life for people living with rheumatoid arthritis t. Here is an expanded, integrative approach to sleep hygiene. Good sleep hygiene handout the most common cause of insomnia is a change in your daily routine. You can print his image on the poster or beam the online pdf. However, a regular wake time will improve sleep efficiency and improve insomnia. Here are some sleep hygiene tips you can use for a better nights sleep.
Print this out as a resource for other people who may have sleep. Sleep hygiene means habits that help you to have a. Establish and maintain a regular bedtime and wakeup time every day. We know that cognitivebehavior therapy for insomnia cbti has been repeatedly shown to be effective. Late weekend nights or sleepingin can throw off a sleep schedule for days. Keep reading to get our free sleep hygiene pdf handout below. Considerable research has gone into developing a set of guidelines and tips which are designed to enhance good sleeping, and there is much evidence to suggest that these strategies can provide longterm solutions to sleep difficulties.
Go to bed at the same time each night and get up at the same time each morning, including on the weekends. Stick to the same bedtime and wake time every day, even on weekends. Sleep hygiene is the term used to describe good sleep habits. It is best to avoid reading, watching tv, eating, exercise, listening to the radio, doing office or home work in bed or in the bedroom.
Tips for a better nights sleep avoid caffeine within 46 hours of bedtime, or as rule of thumb, after lunchtime. Sleep hygiene handout the consequences of poor sleep are farreaching. Nonpharmacologic management of chronic insomnia american. Set a regular time for bed each night and stick to it, even on weekends. Find the amount of sleep you need to feel consistently refreshed. Parent series university of kansas, clinical child psychology program parent series editor. Adults, ages 1860, are recommended to get between 79 hours of sleep each night. Sleep hygiene for children choc childrens childrens. Sleep hygeine handout for clients linkedin slideshare. Sleep hygiene for pregnant women this publication was produced by the u.
Assisted arm range of motion exercises russian bilingual pdf. Here are some tips for how you can improve your sleep hygiene. Its tough at first, but once you get into the routine, youll do it with ease. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
Sleep hygiene basic guidelines university of washington. Cultivating these healthy habits like any other change in behavior requires determination and consistency. Most people experience a bad nights sleep now and again, but if you regularly dont get enough sleep it can really affect how you feel and what you can get done during the day. Chronic insomnia is highly prevalent in our society, with an incidence of 10 to 30 percent. Sleep hygiene guidelines uf health sleep center uf. Z working for a better life for people living with.
If you are not sleepy at bedtime, then do something else. Keep the temperature of your sleep environment cool enough to necessitate blankets for warmth. Like it or not believe it or not, improving your sleep might be the single most important lifestyle change you can make. Pdf relationship of sleep hygiene awareness, sleep. The children can take this handout home during or after the program so their parents know what the children have learned and can support them to become or stay good sleepers. Tips for sleeping well sleep hygiene if you practise good sleep habits, youll have the best chance of a good, refreshing sleep. Now read out the introductory text to the children or read out a text of your own. Understand that letting go and surrender are key in sleep onset. Sleep hygiene get up at the same time every day, even on weekends. Do not drink alcoholic beverages before going to bed. Each item is rated on a fivepoint scale ranging from 0 never to 4 always. Stick to the same rise time every day regardless of how much sleep you actuinitially, you may feel more tired. Whether you practice good or bad sleep hygiene is up to you.
Tips for sleeping well sleep hygiene healthinfo canterbury. Everyone is different, and the amount of sleep you need might. Department of health and human services, health resources and services administration, maternal and child health bureau under contract number uk3mc32243. The rituals, behaviors, and norms you follow around sleep are called sleep hygiene.
Sleep hygiene handout it is well established that lack of sleep will affect a persons mental process, memory, and problem solving skills. Insufficient sleep is associated with a number of chronic diseases and conditionssuch as diabetes, cardiovascular disease. Training your mind and body for better sleep therapist manual karin e. Sleep hygiene sleep improvement guidelines improvement. Relationship of sleep hygiene awareness, sleep hygiene practices, and sleep quality in university students article pdf available in behavioral medicine 281. Sleep sleep is a really important part of our life. It is a major cost to society in terms of health care expenditure and reduced productivity. The person will get irritated, excessively tired, and will have no energy or motivation to function normally.
Wrists, elbows, forearms, and shoulders russian bilingual pdf. Sleep hygiene this is the printable version of the information on the page tips for sleeping better. Children sleep better when they have the same bedtime and wake time every day. Avoid use of nicotine within 30 minutes of bedtime and during the night. You wont fix sleeping problems in one night but if you. Patient and family education 1 of 2 sleep hygiene for children.