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    Sleep Hygiene Handout

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    Bookrat
    This document provides tips for good sleep hygiene and avoiding poor sleep habits. It recommends establishing a regular sleep schedule, exercising during the day, keeping a comfortable bedroom environment, using the bed only for sleep, relaxing before bed, and avoiding stimulants like caffeine and screens before bed. It also includes a 5-question questionnaire called the SATED to assess sleep quality and health.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Sleep Hygiene Handout

    Uploaded by

    Bookrat
    36 views1 page
    This document provides tips for good sleep hygiene and avoiding poor sleep habits. It recommends establishing a regular sleep schedule, exercising during the day, keeping a comfortable bedroom environment, using the bed only for sleep, relaxing before bed, and avoiding stimulants like caffeine and screens before bed. It also includes a 5-question questionnaire called the SATED to assess sleep quality and health.

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    Sleep_Hygiene_Handout

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    This document provides tips for good sleep hygiene and avoiding poor sleep habits. It recommends establishing a regular sleep schedule, exercising during the day, keeping a comfortable bedroom environment, using the bed only for sleep, relaxing before bed, and avoiding stimulants like caffeine and screens before bed. It also includes a 5-question questionnaire called the SATED to assess sleep quality and health.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    36 views1 page

    Sleep Hygiene Handout

    Uploaded by

    Bookrat
    This document provides tips for good sleep hygiene and avoiding poor sleep habits. It recommends establishing a regular sleep schedule, exercising during the day, keeping a comfortable bedroom environment, using the bed only for sleep, relaxing before bed, and avoiding stimulants like caffeine and screens before bed. It also includes a 5-question questionnaire called the SATED to assess sleep quality and health.

    Copyright:

    © All Rights Reserved
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    of 1

    Chronophysiology & Sleep Hygiene Training

    GOOD SLEEP HYGIENE


    DO:
    1. Go to bed and get up at the same time. Try to maintain something close to this on weekends.
    2. Get regular exercise each day, preferably in the morning (evidence that exercise (including stretching/aerobic)
    improves restful sleep.
    3. Get regular exposure to outdoor or bright light, especially in the afternoon.
    4. Keep temperature in your bedroom comfortable.
    5. Keep bedroom quiet and dark enough to facilitate sleep
    6. Use your bed only for sleep (and sexual activity).
    7. Establish a regular, relaxing bedtime routine. (ex: warm bath/shower, aromatherapy, reading, music).
    8. Use a relaxation exercise before going to sleep or relaxing imagery.
    9. Keep your feet and hands warm. Wear warm socks to bed.
    10. Designate another time to write down problems and possible solutions (ex: late afternoon/early evening).
    DONT:
    1. Exercise before going to bed. 8. Take daytime naps (No longer than 20 minutes).
    2. Engage in stimulating activities just before bed. 9. Command yourself to go to sleep.
    3. Have caffeine in the evening (coffee, teas, etc.) 10. Watch the clock or count minutes.
    4. Read or watch television in bed. 11. Lie in bed awake more than 20-30 minutes.
    5. Use alcohol to help you sleep. 12. Succumb to maladaptive thoughts.
    13. Change your daytime routine the next day if you didn’t
    6. Go to bed to hungry or to full.
    Sleep well.
    7. Take another person’s sleeping pills. 14. Increase caffeine intakes the next day.

    SATED QUESTIONNAIRE
    Rarely/Never Sometimes Usually/Always
    (0) (1) (2)
    1. Are you satisfied with your sleep?

    2. Do you stay awake all day without dozing?


    3. Are you asleep (or trying to sleep) between 2:00
    am and 4 am?
    4. Do you spend less than 30 minutes awake at
    night? (This includes the time it takes to fall asleep
    and awakenings from sleep.)
    5. Do you sleep between 6 and 8 hours per day?

    0 = Poor Sleep Health Good Sleep Health = 10

    Ref: Mastin. Bryson, Corwyn. Assessment of Sleep Hygiene Using the Step Hygiene Index. Journal of Behavioral Medicine. 20016

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