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. Obtaining healthy sleep is important for both physical and mental health. Insomnia and other sleep issues are common among those with mental illness, and their correction can be a key part of recovery. Download a spanish pdf of the bedtime routines tip sheet here.
What gets in the way of a good people who regularly go nights sleep. Stick to the same bedtime and wake time every day, even on weekends. Solutions to insomnia for those with depression, anxiety or chronic pain new harbinger selfhelp workbook. Tips for sleeping well sleep hygiene if you practise good sleep habits, youll have the best chance of a good, refreshing sleep. Sleep hygiene for children choc childrens childrens. It was originally developed with ptsd patients in mind, but anyone with sleep disturbance should find this helpful. All handouts pediatric patient education aap pointof. Good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep.
Insomnia sleep as much as needed to feel refreshed and healthy during the following day, but not more. 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, simply put, is a set of practices that helps you sleep better at night. Excessively long times in bed lead to fragmented and shallow sleep. Integrative medicine for the underserved a nonprofit organization we are affiliated with cv im awesome foursome pdf by ben brown md thanks to steven sinatra md date. Medlineplus multiple languages collection skip navigation. Sleep diaries are useful for tracking nightly sleep patterns.
Interventions targeting sleep quality have demonstrated translational effects upon symptoms of other mental health conditions. 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. The goal is to shorten the amount of time spent in bed in order to consolidate sleep. Staying up late during the weekend and then trying to catch up on sleep by. It also includes tips for managing sleep disruption such as nightmares. It has detrimental effects on a persons day to day function as well. After puberty, a teens internal clock shifts about 2 hours. It is designed to be used by anyone who needs help improving. Develop and follow a consistent sleep schedule even on weekends. Sleep hygiene can be defined as the practices and habits one can create to promote good sleep on a regular basis. Cultivating these healthy habits like any other change in behavior requires determination and consistency. This might explain why a good nights sleep helps keep you from getting sickand helps you recover when you do get sick. A sleep study is often done at a sleep center where you will be scheduled to test sleep overnight. Falling asleep and staying asleep is much easier if your.
Sleep hygiene is the term used to describe good sleep habits. We suggest discussing current impediments to a good nights sleep during session, and using this handout as a takehome reminder. Cbti everything on one page and printable pdf free. If you find it hard to switch off from worries and negative thinking you might find our worry resources helpful. Sleep is an essential part of our day to ensure we are healthy and ready to engage in what life has to offer. Sleep hygiene means habits that help you have a good nights sleep.
The information included are aspects of cbti that have been shown by research to be helpful. Sleep hygiene this leaflet gives some general advice about sleep hygiene. Download a pdf of the bedtime routines tip sheet here. Go to bed and get up at the same times each day, and avoid anything longer than a 10minute nap during the day. Patients must be referred by their physician to the sleep disorders center. Although excessively warm rooms disturb sleep, there is no evidence that an excessively cold room promotes sleep. Sleep hygiene tips the healthy habits of good sleep here are some tips for how you can improve your sleep hygiene. 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.
A term that health professionals use to describe good sleep habits is sleep hygiene. It can help track things like latency time it takes to fall asleep as well as the amount of time you sleep. Getting a good nights sleep can improve your mental wellbeing and help you to better manage your anxiety. The following terms and conditions are an agreement the agreement governing your access and use of the pediatric care online pco website the website and its content collectively, the. Sleep hygiene instructions adapted from the diagnosis of primary insomnia and treatment alternatives, sleep only as much as you need to feel refreshed during the following day. About sleep hygiene sleep hygiene refers to the recommended environmental and behavioral practices designed to promote better quality sleep. Some good snacks include milk and cereal or a turkey sandwich, both of which have trypophan, an ingredient that helps you sleep. 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. It was in the late 1970s that this recommendation was first developed as a way of helping. Researchers dont know exactly how much sleep adults need, although some data suggest that 78 hours per 24hour period is the most satisfactory amount. Sleep hygiene education seeks to optimize sleep quality by teaching patients about good sleep habits table 3 12. Pe1066s sleep hygiene for children spanish seattle childrens. Brain functioning slows down, memory is impaired, the frequency of accidents increases, stress rises.
You can retrain your body and mind so that you sleep well and wake feeling rested. The person will get irritated, excessively tired, and will have no energy or motivation to function normally. You may want to start by keeping a sleep diary to help you understand your sleep patterns. A common barrier to sleep is having a hard time switching off from thoughts. Do i go to bed at the same time every night and wake up at the same time every morning. Generally, the amount of sleep required is an individual matter. You wont fix sleeping problems in one night but if you. Its tough at first, but once you get into the routine, youll do it with ease.
Insomnia is trouble falling asleep, staying asleep, wakening up too early, or needing a medicine to sleep. Download a printable version of the action plan for yourself, a family member, friend, or patient. Occupational therapy sleep hygiene basic guidelines. Patient and family education seattle childrens hospital. For example, traveling, change in work hours, disruption of other behaviors eating, exercise, leisure, etc. Sleep hygiene basic guidelines university of washington. Sleep is a complex biological process that helps you process new information, stay healthy, and feel rested. Limiting the time in bed seems to solidify sleep, while spending excessively long times in bed seems related to fragmented and shallow sleep. Keep reading to get our free sleep hygiene pdf handout below. Use the sleep hygiene handout to educate your clients about basic sleep tips. Ongoing use of sleeping pills may lead to dependence and interfere with developing good sleep habits independent of medication, thereby prolonging sleep. Download our free sleep hygiene pdf handout to help you form and. If your client finds it hard to switch off from worries and negative thinking, our worry resources may be helpful. Headache hygiene is the practice of taking care of yourself in a way that will reduce the likelihood, frequency, intensity, and severity of headaches.
Occupational therapy sleep hygiene basic guidelines sleep hygiene is your personal collection of habits that determine the quality of your sleep. Make new habits for sleeping rather than simply breaking old ones. Cbti everything on one page and printable pdf introduction and background. Cognitive behavioral therapy for insomnia cbti is an effective evidencebased treatment for sleep difficulties. Nonpharmacologic management of chronic insomnia american. Insomnia patient handout adapted from uptodate and refresh clinical trial. Late weekend nights or sleepingin can throw off a sleep schedule for days. Restricting your time in bed helps to consolidate and deepen your sleep. Keep the temperature of your sleep environment cool enough to necessitate blankets for warmth. Sleep hygiene handout it is well established that lack of sleep will affect a persons mental process, memory, and problem solving skills. Why is it important to practice good sleep hygiene.
No matter what time a person plans to go to bed, the brainreleases more melatonin, which makes you sleepy, when it gets dark outside. Many sleeping problems are due to bad habits built up over a long time. If you have tried and failed to improve your sleep, you may like to consider professional help. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. Guidelines for better sleep is an information sheet with guidelines for good sleep hygiene. Apr 10, 2020 this handout is intended for use with a patient, or yourself, to help identify mild anxiety or depression symptoms and suggestions for selfcare habits. Jul 15, 2016 good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. Therefore, taking care of these lifestyle factors may help reduce the risk of. Some people believe that adults need less sleep as they. Improve your sleep hygiene patient education ucsf health. Avoid spending lots of non sleep time in bed spending hours lying on a bed doing other activities before bedtime keeps our.
The information contained in this publication should not be used as a substitute for the medical care and advice of your pediatrician. If you have any further questions or concerns, please speak to a doctor or nurse caring for you. Hormones released during sleep also control the bodys. Intermountain healthcare is a utahbased, notforprofit system of 24 hospitals includes virtual hospital, a medical group with more than 2,400 physicians and advanced practice clinicians at about 160 clinics, a health plans division called selecthealth, and other health services. What are some factors that prevent teens from getting enough sleep. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances. If you are not sleepy at bedtime, then do something else. Good sleep hygiene handout the most common cause of insomnia is a change in your daily routine.
The amount of sleep you need depends on several factors, including your age, lifestyle, health, and whether you have been getting enough sleep recently. Sleep hygiene protocol when you cant sleep, what to do instead of ruminating to increase the likelihood of restfulness sleep. Operated through the university of floridas faculty group practice, the uf health shands sleep clinic is designed to refer patients affected by sleeping disorders to a sleep specialist. Online shopping from a great selection at books store. Sleep hygiene sleep hygiene refers to actions that tend to improve and maintain good sleep during the day before bedtime. Sleep hygiene guidelines uf health sleep center uf. What you can do to sleep better spanish health information. Therefore, taking care of these lifestyle factors may help reduce. Read a book, listen to soft music or browse through a magazine. There are many different versions available for your use simply choose the diary most useful to you. Common sleeping problems such as insomnia are often caused by bad habits reinforced over years or even decades. Many lifestyle factors influence migraine and other headache conditions.