Sleep hygiene worksheet record your use of sleep hygiene strategies over a week. 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. Getting a good nights sleep can improve your mental wellbeing and help you to better manage your anxiety. Use the sleep hygiene handout to educate your clients about basic sleep tips. Sleep hygiene for children and teens redemption psychiatry. Then, as your time in bed becomes good sleep time, move your goingtobed time back 15 to 30 minutes a night and do that for a week or so. Sleep hygiene protocol when you cant sleep, what to do instead of ruminating. How to use the national sleep foundation sleep diary. Good sleep hygiene handout the most common cause of insomnia is a change in your daily routine. Print this out as a resource for other people who may have sleep problems or as tips for offices and work places. Sleep hygiene tips the healthy habits of good sleep here are some tips for how you can improve your sleep hygiene. Free printable pdf lesson plans, word banks, quizzes and games for eflesl teachers all things topics sleep and dreams.
Most sleep guides such as this one from the cdc want you to control the lighting and noise in your sleep environment not possible in jails and prisons. Just a few simple changes can make the difference between a good nights sleep and night spent tossing and turning. The nonstop 247 nature of the world today encourages longer or nighttime work hours and offers continual access to entertainment and other activities. We suggest discussing current impediments to a good nights sleep during session, and using this handout as a takehome reminder. Record your use of sleep hygiene strategies over a week. Occupational therapy sleep hygiene basic guidelines. Schoolaged children and teens need at least 10 hours of sleep each night. Sleep hygiene practice sheet worksheets for managing really difficult emotions emotion regulation worksheet 15. Handout for better sleep sleep is influenced by so many different.
For example, traveling, change in work hours, disruption of other behaviors eating, exercise, leisure, etc. Selfhelp resources for insomnia sleep problems, written by clinical psychologists at the centre for clinical interventions in perth, western australia. I also diagnose and treat sleep disorders in children at paediatric sleep clinic, my private practice as i am sleep. Here are some tips for how you can improve your sleep hygiene. If you have any further questions or concerns, please speak to a doctor or nurse caring for you. What gets in the way of a good people who regularly go nights sleep. When people are not able to fall asleep or remain asleep, they suffer from insomnia. Why is it important to practice good sleep hygiene. Sleep hygiene worksheet page index 3 develop good habits that prepare you for sleep 4 your sleeping environment, getting ready for bed, a word about television 5 waking. Sleep restriction and insomnia worksheets psychology tools. In fact, one in four people experience sleep difficulties, which include trouble falling asleep, trouble staying asleep, early morning waking, sleeping too much, or. Rehearse the changed nightmare by visualizing the entire dream with the. Some people believe that adults need less sleep as they.
Your goal is to use at least one good sleeping habit from any three. This worksheet can be a useful way of making sure you have the right facts about your sleep, rather than making assumptions. That means sleep is a health habit we want to cultivate for ourselves and for our patients. Use the sleep hygiene worksheet provided to record your good sleeping habits for the week.
Sleep hygiene is a commonly utilized treatment option for insomnia and is offered as a standalone treatment and as part of multimodal treatments. It has detrimental effects on a persons day to day function as well. To help improve overall sleep and wellness, world sleep society has created the 10 commandments of sleep hygiene for adults. Getting up in the middle of the night 6 other factors, medications 7 control intrusive thoughts, delayed. Worksheets are sleep hygiene, good sleep hygiene handout do, sleep hygiene work, getting a good nights sleep, sleep hygiene for teens, sleep information, sleep hygiene protocol, managing insomnia an example sequence of cbt based. Each lesson contains a power point presentation, guided student notes, a worksheet assignment, and an answer key to the worksheet. Your goal is to use at least one good sleeping habit from any three categories each night. Stick to the same bedtime and wake time every day, even on weekends.
Children sleep better when they have the same bedtime and wake time every day. A term that health professionals use to describe good sleep habits is sleep hygiene. While the word hygiene conjures up images of handwashing and teethbrushing, sleep hygiene is different. Learn to do what many sleep laboratories teach go to bed later the night after losing sleep. Very few of us get education on effective sleep practices and many of us take sleep for granted. If you are not sleepy at bedtime, then do something else. Drinking alcohol alcohol typically leads to interrupted sleep. Sleep hygiene this leaflet gives some general advice about sleep hygiene. As a sleep researcher, i investigate the effects of poor sleep on young children and adolescents. Rehearse and relax each night before going to sleep.
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. Many different factors can contribute to sleep problems, including achange in daily routine. Its the habits that you can put in place each evening to optimize sleep. The reproducible teaching notes, handouts, and worksheets used for over two decades by hund reds of thousands of practitioners have been significantly revised and expanded to reflect important research and clinical advances. What time of the day was your last caffeinated drink. 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. Displaying all worksheets related to sleep hygiene. Emotion regulation handout 20a emotion regulation worksheet 14a nightmare protocol, step by step when nightmares keep you from sleeping 1. In addition to clinical sleep problems, poor sleep habits can cause poor quality sleep in adults. This is the printable version of the information on the page tips for sleeping better. Sleep information sheet 04 sleep hygiene new author. Mindfulness of current emotions emotion regulation worksheet 16.
Sleep hygiene handout it is well established that lack of sleep will affect a persons mental process, memory, and problem solving skills. If your body learns to associate your bed with sleep, youll start to feel tired as soon as you lie down. Sleep hygiene therapy worksheets, tools, and handouts. Good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. Sleep hygiene worksheets sleep therapy, hygiene lessons. Occupational therapy sleep hygiene basic guidelines sleep hygiene is your personal collection of habits that determine the quality of your sleep. Do i go to bed at the same time every night and wake up at the same time every morning. A baby starts life needing 16 hours or so of sleep each day, and the time we need for sleep decreases as we get older, so that adults, and particularly older adults may only need 46 hours a night. Read a book, listen to soft music or browse through a magazine. 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. Browse sleep hygiene resources on teachers pay teachers, a marketplace trusted by millions of teachers for original educational resources. Use the below free selfhelp cbt worksheets to challenge your toxic thoughts, take a break to relax, and positively work on a variety of mental health conditions and symptoms.
After puberty, a teens internal clock shifts about 2 hours. Naps that are over an hour long, or those that are later in the day, are especially harmful to sleep hygiene. It also includes tips for managing sleep disruption such as nightmares. What are some factors that prevent teens from getting enough sleep. Sleep hygiene refers to sleep practices, habits and environmental factors that are necessary for getting quality restorative sleep. Many sleeping problems are due to bad habits built up over a long time. Insomnia and other sleep issues are common among those with mental illness, and their correction can be a key part of recovery. Cbt worksheets for sleep wake disorders including insomnia. Brain functioning slows down, memory is impaired, the frequency of accidents increases, stress rises. Yet, our inmate patients have an even more difficult situation for sleeping. Your guide to healthy sleep national heart, lung, and. Tips for sleeping well sleep hygiene healthinfo canterbury. If you havent fallen asleep after 20 minutes, get up and do something calming.
Dr sarah blundens adolescent sleep facts sheet i am sleep researcher and a psychologist. Set a regular time for bed each night and stick to. Practice relaxation, pleasant imagery, and coping skills. Sleep hygiene for children choc childrens childrens. Guidelines for better sleep is an information sheet with guidelines for good sleep hygiene. Timing set a constant bed time set a constant wake time. The person will get irritated, excessively tired, and will have no energy or motivation to function normally. Obtaining healthy sleep is important for both physical and mental health. Sleep may be one of the most important factors for student success and often one of. Some of the worksheets for this concept are sleep hygiene, good sleep hygiene handout do, sleep hygiene work, getting a good nights sleep, sleep hygiene for teens, sleep information, sleep hygiene protocol, managing insomnia an example sequence of cbt based. Improve your sleep a selfguided approach for veterans with insomnia. You wont fix sleeping problems in one night but if you. Despite growing support for the idea that adequate sleep, like adequate nutrition and physical activity, is vital to our wellbeing, people are sleeping less. It was originally developed with ptsd patients in mind, but anyone with sleep disturbance should find this helpful.
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