Category: SleepWell® Program

In Week 3, you will start to train your mind to see the bed as a place where you will sleep well. To train for this, you will need to:

1. Remove factors that condition your mind to resist sleep.

2. Use your bed for only sleep and sex.

3. Create a consistent routine for when you go to bed and when you wake up.

4. Create a plan for when you wake up in the middle of the night.

SleepWell® Program

QUICK LINKS: WEEK 3

How far are you from your cell phone right now? If you are like many people, your phone is probably within arm’s reach. Not only is digital overload a problem during the day, but taking your phone to bed with you or using it right before bedtime can cause problems for sleep.

Melatonin, the sleep hormone in the brain, is naturally released in the body when natural light dims. The light from a screen (cell phone, tablet, laptop, PC, etc.) can interfere with this production of melatonin. Using a device in bed or close to bedtime can delay going to sleep and make it more difficult to do so.

Tips for Reducing Blue Light Exposure Before Sleep:

*  Keep your phone out of the bed.

*  Turn off as many notification sounds as possible. Keep only your main ringer on for emergencies.

*  Turn your phone over to avoid the front light waking you up, especially if it is charging.

*  Set boundaries with media. Consider a media curfew. After a certain time, avoid looking at any screen device. Make this at least an hour before bed. A quick peek at your phone just before bed may not have a big effect, but staring at it before bed for more than a few minutes may interfere with sleep.

*  Don’t watch TV or use the computer within 30 minutes of going to bed.

*  Looking at news stories or skimming social media can also be stressful and keep your mind alert when you are trying to wind down.

Improving sleep will help you manage stress. Managing stress will help you improve your sleep.

Relaxation Techniques

*  Help the body to relax when under stress. This minimizes the physical wear and tear from stress.

*  Help the mind relax. Where the mind goes, the body follows.

*  Help you to recognize body tension and work to reduce it. The more these techniques are practiced, the easier they are to do.

*  Help you resist stress. The more you practice, the more relaxed your natural state will become.

Plan Relaxing Activities

Do leisure activities during your week. Plan a variety of activities. Include both short and long ones. Try to make at least one activity something you plan to do regularly.

Here are a few ideas of activities you can try. For activities that are not part of your routine, write if and when you would like to try them.

Leisure & Recreation Activities

*  Take a warm bath

*  Read a book

*  Look through photo albums

*  Listen to music

*  Write in your journal or a notebook

*  Get a massage

*  Swim or play in a pool or lake

*  Knit, sew, or do another hobby

*  Watch a movie, especially a comedy

*  Do yoga

*  Meditate

*  Take a few deep breaths

*  Get a manicure or pedicure

*  Ride a bike

*  Go for a walk

*  Play with your pet

*  Play with animals at a pet store or pet shelter

*  Go to a park

*  Sit near water

*  Sketch what you see

*  Volunteer at a soup kitchen, shelter, or other place in the community

*  Write a letter or a card

Plan blocks of time to be with family and friends. Plan moments of closeness with your partner and/or children.

*  Eat meals together.

*  Do physical activities together. Walk after dinner. Go to a park as a couple or as a family.

*  Play board games together.

*  Let your kids know about your job and what you do. Ask them about their day and their interests.

*  Help your kids with their homework. Tuck them into bed.

Stay Connected in the “Real World”

Connect with people in person, by phone, video/web-chat, or other interactive methods. These conversations can be more meaningful and fulfilling than text messages. Texting can be used to ask short questions or to relay simple information. But, texting isn’t talking and does not reveal body language, tone of voice, or emotions very well. Conversations through texts or emails can be misinterpreted. This can cause anxiety, confusion, and loneliness.

*  Have important conversations in person or over the phone.

*  Show affection with your voice and physical actions.

*  Use texts for short information (e.g. confirm that your child is home from school or let your partner know you need something from the store).

Reflect & Review

*  Two ways I plan to strengthen my home team.

*  People who know that I am trying to improve my sleep and ways they support my change.

Naps during the day can take away from the sleep drive your body builds up when you are awake. Think of sleep drive like hunger-you would not want to eat a big meal in the afternoon if you knew you were having a feast for dinner! Avoid taking long naps during the day or avoid the naps altogether. It will be easier to fall asleep at bedtime if you have not napped during the day. If you do nap, do so for less than one hour. The best time for the body to nap, if needed, is between 1:00 and 4:00 p.m. Your body temperature naturally drops during this time period and your body is ready to sleep.

If you do not feel tired at bedtime, limit napping until your sleeping habits are more regular.

Things to Do When You Feel Like Taking a Nap

*  Take a walk.

*  Drink a cold glass of water.

*  Take 10 slow, deep breaths.

*  Step outside in the sunshine (if during daylight hours).

*  Stretch your back, neck, and legs.

*  Splash cold water on your face.

*  Watch or read something funny.

*  Massage your hands together.

*  Have a mint or chew mint gum.

Napping for Shift Workers

Before your shift starts, a 20-30 minute nap may help you feel more alert. A longer nap may leave you feeling groggy. Find what helps you be the most alert.

Nap during your “lunch hour” if possible. Allow 10-15 minutes to wake up and be fully alert after your nap. Napping may not be a good idea if you work in a job that requires you to have quick reactions or make decisions under pressure.

A 30-45 minute nap at the end of a shift may help you to be more alert for the drive home.

Even with your best efforts to discuss what you are doing and why, conflicts may arise. You will need to manage conflicts to keep your sleep plan on track.

Saboteurs. Do not expect everyone to be happy that you are following a different schedule and making changes to your sleep environment. What you are doing may seem confusing to someone else. Use assertive communication to address issues.

Getting enough sleep helps you maintain good health and function your best during the day. Click on the image below to download your sleep enhancement questionnaire.

In Week 4, you will learn strategies for managing stress and for relaxing before bedtime. This section presents many techniques that you can use to relax. Some techniques may be better suited for you than others. Like any new behavior, learning to relax in a healthy manner takes practice.

It is not enough to only read about relaxation techniques. You must practice them. Commit to using relaxation tools throughout your day.

SleepWell® Program

QUICK LINKS: WEEK 4

This is a natural process the body follows over a 24-hour cycle. Our 24-hour cycle is adapted to the 24-hour light-dark cycle of the earth. This creates our internal clock that many body systems follow. These include heart, kidney and immune system functions, and release of certain hormones. Due to this rhythm, we are more likely to feel sleepy and to fall asleep when it is dark outside.

Sleep Drive

The longer you stay awake, the more likely you are to fall asleep and stay asleep. This natural force is known as your sleep drive. Sleep drive helps keep your body functioning. It can overpower your desire to stay awake if you build up too much of a sleep debt. A healthy sleep drive follows a predictable cycle. When you go to bed, you should feel that you are responding to your body’s natural drive to sleep.

Sleep enhancement is not about actively trying to sleep.Sleep enhancement is about creating conditions that allow your body to fulfill a natural need. Lifestyle habits, schedules, and thought processes can throw off your body’s natural rhythm. Using this guide will help you “re-set” your sleep drive.

Shift Work

About 20% of the U.S. workforce is employed in some type of shift work or works non-traditional hours. Often, shift work does not follow the body’s natural circadian rhythm. Working during normal sleep-time can put shift workers at high risk for sleep deficiency. Without enough sleep, the risk for accidents and health problems increases. You can take special steps to promote healthy sleep if you work shifts other than usual daytime hours. Check out the tips for shift workers throughout this guide.