Use the sleep hygiene handout to educate your clients about basic sleep tips. The information contained in this publication should not be used as a substitute for the medical care and advice of your pediatrician. Schoolaged children and teens need at least 10 hours of sleep each night. Sleep hygiene refers to things you do that can affect how well you sleep.
Set a regular time for bed each night and stick to. Sleep restriction was described in 1983 in a research paper by dr. What gets in the way of a good people who regularly go nights sleep. Cbti everything on one page and printable pdf introduction and background. Sleep restriction is another behavior to help improve insomnia. Sleep hygiene handout it is well established that lack of sleep will affect a persons mental process, memory, and problem solving skills. 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.
Researchers dont know exactly how much sleep adults need, although some data suggest that 78 hours per 24hour period is the most satisfactory amount. Generally, the amount of sleep required is an individual matter. Integrative medicine for the underserved a nonprofit organization we are affiliated with. Jul 15, 2016 good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. Limiting the time in bed seems to solidify sleep, while spending excessively long times in bed seems related to fragmented and shallow sleep. Healthy sleep your guide to when youre in a rush to meet work, school, family, or household responsibilities, do you cut back on your. 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. This site includes various medical conditions impeding sleep, tips for better sleep and provider education. Go to bed and get up at the same times each day, and avoid anything longer than a 10minute nap during the day. For example, traveling, change in work hours, disruption of other behaviors eating, exercise, leisure, etc. Guidelines for better sleep is an information sheet with guidelines for 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. Sleep hygiene tips the healthy habits of good sleep here are some tips for how you can improve your sleep hygiene. Patient and family education 1 of 2 sleep hygiene for children. Its tough at first, but once you get into the routine, youll do it with ease. Good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. Stick to the same bedtime and wake time every day, even on weekends. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.
Patient and family education seattle childrens hospital. Download a printable version of the action plan for yourself, a family member, friend, or patient. Read a book, listen to soft music or browse through a magazine. Headache hygiene is the practice of taking care of yourself in a way that will reduce the likelihood, frequency, intensity, and severity of headaches. 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. Cbti everything on one page and printable pdf free. Sleep hygiene guidelines uf health sleep center uf. It also includes tips for managing sleep disruption such as nightmares. Insomnia is trouble falling asleep, staying asleep, wakening up too early, or needing a medicine to sleep. Patients must be referred by their physician to the sleep disorders center. This handout is intended for use with a patient, or yourself, to help identify mild anxiety or depression symptoms and suggestions for selfcare habits. Handout with several tips on good sleep hygiene for students. A term that health professionals use to describe good sleep habits is sleep hygiene. Sleep hygiene means habits that help you have a good nights sleep.
Nonpharmacologic management of chronic insomnia american. It was in the late 1970s that this recommendation was first developed as a way of helping. Sleep hygiene can be defined as the practices and habits one can create to promote good sleep on a regular basis. Late weekend nights or sleepingin can throw off a sleep schedule for days. Sleep hygiene protocol when you cant sleep, what to do instead of ruminating to increase the likelihood of restfulnesssleep. It was originally developed with ptsd patients in mind, but anyone with sleep disturbance should find this helpful. A sleep study is often done at a sleep center where you will be scheduled to test sleep overnight. Browse sleep hygiene resources on teachers pay teachers, a marketplace trusted by millions of teachers for original educational resources. Improve your sleep hygiene patient education ucsf health. Falling asleep and staying asleep is much easier if your. Sleep is an essential part of our day to ensure we are healthy and ready to engage in what life has to offer. Keep the temperature of your sleep environment cool enough to necessitate blankets for warmth. Keep reading to get our free sleep hygiene pdf handout below. Cultivating these healthy habits like any other change in behavior requires determination and consistency.
After puberty, a teens internal clock shifts about 2 hours. 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. 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. April 12, 2016 headache hygiene is the practice of taking care of yourself in a way that will reduce the likelihood, frequency, intensity, and severity of headaches.
Sleep hygiene for children choc childrens childrens. Sleep hygiene for children and teens redemption psychiatry. Getting a good nights sleep can improve your mental wellbeing and help you to better manage your anxiety. All handouts pediatric patient education aap pointof. 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. Go to bed at the same time each night and get up at the same time each morning, including on the weekends. There are many different versions available for your use simply choose the diary most useful to you. Getting a good nights sleep can make everything seem better.
Sleep hygiene is the term used to describe good sleep habits. Print this handout if you are coming in for a sleep study. It has detrimental effects on a persons day to day function as well. Sleep hygiene, simply put, is a set of practices that helps you sleep better at night. Insomnia and other sleep issues are common among those with mental illness, and their correction can be a key part of recovery.
Sleep hygiene guidelines uf health sleep center uf health. Although excessively warm rooms disturb sleep, there is no evidence that an excessively cold room promotes sleep. Like stimulus control it can you may dread doing it but shortterm sacrifice leads to longterm benefits. We suggest discussing current impediments to a good nights sleep during session, and using this handout as a takehome reminder. Cv im awesome foursome pdf by ben brown md thanks to steven sinatra md date. The goal is to shorten the amount of time spent in bed in order to consolidate sleep.
Learn more more information on healthy sleep and sleep. The amount of sleep you need depends on several factors, including your age, lifestyle, health, and whether you have been getting enough sleep recently. If you have tried and failed to improve your sleep, you may like to consider professional help. Medlineplus multiple languages collection skip navigation. You also need sleep for your overall health and wellbeing. Before i suggest a change in a childs sleep pattern, i need to learn more about the child, the family, and their sleep history. Some good snacks include milk and cereal or a turkey sandwich, both of which have trypophan, an ingredient that helps you sleep. Many translated example sentences containing sleep hygiene spanishenglish dictionary and search engine for spanish translations. You wont fix sleeping problems in one night but if you. Sessions are offered in english and spanish at no charge to kaiser permanente members. About sleep hygiene sleep hygiene refers to the recommended environmental and behavioral practices designed to promote better quality sleep.
Download a spanish pdf of the bedtime routines tip sheet here. You can retrain your body and mind so that you sleep well and wake feeling rested. It includes what to do before your sleep study as well as directions and parking information. Develop and follow a consistent sleep schedule even on weekends. Some people believe that adults need less sleep as they. Download a pdf of the bedtime routines tip sheet here. Sleep diaries are useful for tracking nightly sleep patterns.
Going to sleep and getting enough sleep are important skills for children to learn. Many sleeping problems are due to bad habits built up over a long time. Children sleep better when they have the same bedtime and wake time every day. Sleep hygiene education seeks to optimize sleep quality by teaching patients about good sleep habits table 3 12. What are some factors that prevent teens from getting enough sleep. Tips for sleeping well sleep hygiene if you practise good sleep habits, youll have the best chance of a good, refreshing sleep. Good sleep hygiene handout the most common cause of insomnia is a change in your daily routine. If your child is never drowsy at the planned bedtime, you can. Sleep hygiene basic guidelines university of washington.
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