Sleep hygeine handout for clients linkedin slideshare. Good sleep hygiene handout the most common cause of insomnia is a change in your daily routine. Stick to the same bedtime and wake time every day, even on weekends. Everyone is different, and the amount of sleep you need might. Using your phone, watching tv, or doing other waking activities in bed can.
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. Understand that letting go and surrender are key in sleep onset. Sleep hygiene get up at the same time every day, even on weekends. Sleep hygiene in hospitalized adults anna lynn barulich, kristy rizzardi, kerith sunden cedarville university school of nursing patient care issue. Sleep hygiene tips the healthy habits of good sleep here are some tips for how you can improve your sleep hygiene. 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. Avoid use of nicotine within 30 minutes of bedtime and during the night.
Sleep quality and sleep hygiene behaviors of adolescents. Many sleeping problems are due to bad habits built up over a long time. Sleep hygiene for infants glasgow, newark, middletown. With enough sleep each night, you may find that youre happier and more productive during the day. You wont fix sleeping problems in one night but if you. It can make you wake up during the night and give you nightmares.
Sleep hygiene means habits that help you to have a. It has detrimental effects on a persons day to day function as well. 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. T rainers notes for each slide can be accessed by clicking the notes button on any particular slide.
Wrists, elbows, forearms, and shoulders russian bilingual pdf. We can set the stage and be receptive to it, but we cannot intentionally go to sleep. Sleep hygiene guidelines uf health sleep center uf. The clinical gains obtained with sleep hygiene are thought to be mar. Download our free sleep hygiene pdf handout to help you form and maintain healthier habits. The person will get irritated, excessively tired, and will have no energy or motivation to function normally. Topic 3b sleep hygiene good sleep hygiene helps us get to sleep. Adults, ages 1860, are recommended to get between 79 hours of sleep each night. If your body learns to associate your bed with sleep, youll start to feel tired as soon as you lie down. Patient and family education 1 of 2 sleep hygiene for children. What are some factors that prevent teens from getting enough sleep.
Brain functioning slows down, memory is impaired, the frequency of accidents increases, stress rises, and there are a number of associated health issues such as weight gain and increased blood pressure. Keep the temperature of your sleep environment cool enough to necessitate blankets for warmth. Relationship of sleep hygiene awareness, sleep hygiene practices, and sleep quality in university students article pdf available in behavioral medicine 281. Good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. Late weekend nights or sleepingin can throw off a sleep schedule for days. The sleep hygiene index shi is a item selfreport measure designed to assess the practice of sleep hygiene behaviors. There are many ways that girls and boys can practice good hygiene.
Relaxing a little no racing games before going to bed. Introduction all individuals, well and ill, require adequate sleep time. If you are not sleepy at bedtime, then do something else. Go to bed at the same time each night and get up at the same time each morning, including on the weekends. Find the amount of sleep you need to feel consistently refreshed.
For example, traveling, change in work hours, disruption of other behaviors eating, exercise, leisure, etc. 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. Sleep hygiene handout it is well established that lack of sleep will affect a persons mental process, memory, and problem solving skills. Thus it remains possible that some form of sleep hygiene may produce significant clinical gains. Tips for a better nights sleep avoid caffeine within 46 hours of bedtime, or as rule of thumb, after lunchtime. Sleep hygiene handout tips and tricks to help your sleep. Assisted arm range of motion exercises russian bilingual pdf. Download posters on your 5 moments for hand hygiene, how to handrub and how to handwash to display at your healthcare facility. Each item is rated on a fivepoint scale ranging from 0 never to 4 always. Sleep hygiene is the term used to describe good sleep habits. Delaware modern pediatrics is a newark, glasgow and middletown delaware based pediatric practice. Sleep hygiene basic guidelines university of washington. Tips for sleeping well sleep hygiene if you practise good sleep habits, youll have the best chance of a good, refreshing sleep. Tips for sleeping well sleep hygiene healthinfo canterbury.
No fizzy drinks or caffeinated drinks before sleeping. Sleep hygiene means habits that help you have a good nights sleep. This is the printable version of the information on the page tips for sleeping better. Sleep sleep is a really important part of our life. Parent series university of kansas, clinical child psychology program parent series editor. Pdf relationship of sleep hygiene awareness, sleep. Children sleep better when they have the same bedtime and wake time every day.
Sleep deprivation can cause the following shortened life spans increased risk of heart disease and stomach problems irritability, depression increased risk of automobile crashes decreased work performance and memory lapses marital, social and employment problems difficulty learning basics of good sleep hygiene protect your need for sleep ensure. A term that health professionals use to describe good sleep habits is sleep hygiene. If you havent fallen asleep after 20 minutes, get up and do something calming. Total scores range from 0 to 52, with a higher score representing poorer sleep hygiene. Some people find a light snack at bedtime helps them sleep. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
Avoid spending lots of non sleep time in bed spending hours lying on a bed doing other activities before bedtime keeps our. Here is an expanded, integrative approach to sleep hygiene. Sleep hygiene behaviors are lifestyle factors assumed to influence sleep quality by promoting or inhibiting better sleep. Sleep hygiene is the term used to describe good sleep. First, make sure that you allow yourself enough time to sleep. Eating too close to bedtime, heavy meals, or foods that upset your stomach can negatively affect your sleep. Read a book, listen to soft music or browse through a magazine. Tackle insomnia with these 10 simple, effective, and proven tips. Sleep deprivation adversely affects health, personal wellbeing and quality of life. Establish and maintain a regular bedtime and wakeup time every day. Here are some tips for how you can improve your sleep hygiene. These activities lead us to associate the bed with other activities other than sleep, and it often becomes difficult to fall asleep. 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.
Psychometric evaluation of the sleep hygiene index. Sleep hygiene therapy worksheets, tools, and handouts. Do not drink alcoholic beverages before going to bed. Sleep hygiene is a phrase coined by sleep researchers to list behaviors which promote good sleep. Here are some sleep hygiene tips you can use for a better nights sleep.
Common sleeping problems such as insomnia are often caused by bad habits reinforced over years or even decades. Epstein has dozens of handouts on this website with advice for caring for your child. 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. Sleep hygiene for children choc childrens childrens.
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