Improving Your Sleep

Course

Session 3 Sleep Hygiene and

Relaxation

Week 3 Sleep Hygiene and Relaxation

This session will: Help you to understand lifestyle and environmental

factors that can affect your sleep and how to make changes

Introduce you to two different relaxation methods to

promote sleep

Sleep Hygiene

Lifestyle Factors

• Caffeine • Nicotine • Alcohol • Diet • Exercise

The Right Environment for Sleep

It is now time to consider how to create the right environment for sleep including preparing the bedroom itself and your preparation for going to bed.

Firstly….. Temperature Air Quality

Noise and Light

Mattress and

Pillows

Bedtime Wind-down

• The important thing is that the 60-90 minute period before retiring to bed should help you to start unwinding: – Slow down. – Consider a warm bath. – Sit down an hour or so before bedtime with a

decaffeinated drink and a light snack. – Read, watch TV, listen to relaxing music.

Session 5 Summary

Quick Break

Relaxation Methods

Progressive Muscle Relaxation Video – Courtesy of You Tube

Guided Relaxation Video – Courtesy of You Tube

Five Minute Breath Relaxation Courtesy of You Tube

Session 3 Summary

Session 3

Homework • Sleep diary and thought record. • Sleep scheduling and challenging

sleep thoughts. • Sleep hygiene changes – lifestyle and

environment. • Bedtime wind down and relaxation. What’s Coming Next Session? • Dealing with a racing mind.

Thought For The Week Ahead