The document discusses common sleep problems and provides tips to improve sleep quality. It notes that many people do not get enough sleep due to issues falling asleep, staying asleep, or feeling rested. Small changes can help, such as avoiding caffeine and alcohol before bed, unwinding before sleep, and exercising earlier in the day. Establishing a routine, making the bedroom comfortable, and not stressing about imperfect sleep can also help improve sleep. Seeking medical advice is recommended if problems persist.
This document discusses biohacking techniques for improving sleep quality and overcoming insomnia. It explains that biohacking involves making lifestyle changes to positively impact biological functions, like sleep patterns. Specific techniques mentioned include banning blue light exposure in the evenings, which disrupts melatonin production; using blackout curtains, amber lighting and glasses to filter blue light. It also recommends using sleep apps with relaxing sounds and music to help fall asleep faster and improve sleep quality. The goal of biohacking sleep is to feel well-rested regardless of hours slept by focusing on sleep quality over quantity.
This document provides information on improving sleep habits. It discusses identifying factors that prevent good sleep, setting goals for better sleep, trying new sleep strategies, and taking action to implement better sleep practices. It notes that without sufficient, quality sleep, one's work, relationships, decisions and overall well-being can be negatively impacted. The document stresses the importance of sleep for overall health and advocates experimenting with different sleep routines to find what works best.
While quality sleep is sometimes elusive due to various interfering factors, adopting certain habits can help encourage better sleep. These include sticking to a consistent sleep schedule, paying attention to diet and avoiding stimulants before bed, creating a restful sleep environment, limiting daytime naps, including physical activity in your daily routine, and managing worries before bedtime. If sleep issues persist, it is important to contact a doctor to identify and treat any underlying causes.
The document discusses reasons why people have trouble sleeping and provides tips to improve sleep. It explains that sleep issues can negatively impact daily life and productivity. Common causes of poor sleep include sleep apnea, drinking alcohol before bed, an empty stomach, excessive worrying, bright screens before bed, and a partner's loud snoring. The document recommends tracking sleep habits, seeing a sleep therapist, using a comfortable mattress, reducing caffeine and smoking, eating a healthy diet, and relaxing before bed to promote better sleep.
This document provides an overview and guide to insomnia. It begins with an introduction that defines insomnia as a medical condition involving difficulties falling or staying asleep. It then discusses risk factors for insomnia such as age, gender, and health conditions. Several potential causes of insomnia are outlined, including lifestyle factors, medical conditions, psychological issues, and underlying sleep disorders. Tips for improving sleep hygiene and relaxation techniques are provided. The guide recommends keeping a sleep diary to share with one's doctor and discusses working with a doctor to properly evaluate and treat insomnia.
Powerful Habits and Goals for a Powerful LIFEPaigeWilcox5
This document provides guidance on establishing powerful habits and goals to transform one's life. It discusses how existing daily routines can be leveraged to form new habits. The guide outlines a process for setting goals, including defining an ultimate goal and yearly vision, identifying priorities, and anticipating obstacles. It emphasizes focusing on one new habit at a time. Examples of habits that could support common goals like energy, weight loss, and well-being are described. Tracking templates are included to monitor habit progress on weekly and monthly bases. Tips for making new habits easy to implement, like meal prepping and planning water intake, are also presented.
This document discusses body image and provides information and resources related to improving body image. It defines body image as one's perception of their own body, which is often not based in reality. It then outlines how poor body image can negatively impact emotional and physical health. Statistics are presented on dieting and body dissatisfaction among college students. Ten tips for improving body image are listed, such as stopping weight talk, focusing on strengths, and being a role model. Affirmations and local resources for support are also described.
Women and the Importance of Sleep
Texas Health Resources and the Advances in Medicine Lecture Series are proud to collaborate with the Laura W. Bush Institute for Women's Health and the Texas Tech University Health Sciences Center on a lecture about women and the importance of sleep.
Clinical sleep disorder and sleep debt are often unrecognized, untreated misdiagnosed in millions of women. The amount of sleep a woman gets every night can affect her stress level, weight and overall health. Sleep loss even increases aging including memory.
This lecture presented by Dr. Emily Kirby will bring to light causes, effects and solutions. Written by Anne L. Smalligan, BSN, Med. with Kaye Renshaw, LPC
You never tire of reading
Sometimes you feel stuck and need extra motivation to get over a plateau.
You’re close to achieving your goal, but you want to get there a little quicker
Give me 5 minutes of your time, I will show you how to compelling health and fitness review ASAP by reading or preferably trying a product we offer you will be the best, whether it is a book explaining how to compelling health and fitness review ASAP or a product extracted from nature. People who tried these products were 65% of the beneficiaries. You do not fail. Do not fail. Failure puts what you've accomplished through reading or getting tired.
How to Be Happy: 25 Habits to Add to Your Routine
Yes, it’s possible
Happiness looks different for everyone. For you, maybe it’s being at peace with who you are. Or having a secure network of friends who accept you unconditionally. Or the freedom to pursue your deepest dreams.
Final solution for not getting enough sleepThang Nguyen
This document outlines a 7-step program to help people sleep better. The steps include regular health checkups, detoxification of major organs, eating a healthy diet, daily exercise, managing stress, making time to relax, and preventing external disturbances at night. Following this program aims to develop a healthy body and mind for better quality sleep.
Sleep is essential for good health and chronic lack of sleep can lead to health problems. The document provides 10 secrets for maximizing energy, enthusiasm and immune response through better sleep habits. These include avoiding caffeine, alcohol and late night eating before bed; supplementing with calcium, magnesium and potassium; using a comfortable mattress and pillow; reducing stress and screen time before bed; and allowing 7-8 hours of sleep per night. The document also discusses links between sleep, weight regulation, insulin sensitivity and pediatric sleep issues.
The document discusses a holistic approach to weight loss that involves acknowledging weight issues, setting realistic goals, avoiding binge eating and crash dieting, addressing emotional triggers, getting sufficient sleep, adopting a more active lifestyle, and potentially seeking psychotherapy. Key recommendations include not using diet pills or food for emotional comfort, being mindful when eating, aiming for organic weight loss, increasing physical activity through daily walking or other exercises, and getting at least seven hours of sleep per night.
The document discusses daily, weekly, and yearly habits that can help increase happiness. Some suggested daily habits include smiling, exercising, getting enough sleep, eating mood-boosting foods, practicing gratitude, giving compliments, deep breathing, acknowledging unhappy moments, journaling, and facing stress head-on. Weekly habits include decluttering, spending time with friends, and planning the upcoming week. The document emphasizes that happiness looks different for everyone and the key is finding habits that fit each person's lifestyle.
Where do our habits come from and how can we identify them? This talk discusses ideas and concepts to help us identify our habits and change them for the better.
Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake.
Sound sleep is very important for a person’s health and happiness. It results in improved heart and immune system health, increased productivity and energy, a better mood and even a longer life. You feel so refreshed after a good 8 hours of sleep yet there is an increasing number of people who are not taking enough sleep. Most people suffer from sleep disorders because of their hectic lifestyle.
Facilitating improved sleep hygiene - Dr Bronwen BonfieldMS Trust
Aims:
To explore MS & Sleep
To understand the patterns of sleep.
To explore factors that affect our sleep.
To share experiences of working with clients with sleep difficulties.
To discuss hints and tips on how to support clients and their families who are experiencing sleep difficulties
The document discusses healthy sleep and provides tips to improve sleep quality. It notes that sleep is a complex biological process that helps people process information, stay healthy and rejuvenate. It describes the different sleep stages and factors that can influence sleep like age, sex, light, stress, environment, diet, technology and posture. Finally, it provides several recommendations to establish a regular sleep schedule of at least 7 hours per night and develop pre-sleep relaxation routines to form the basis for overall well-being and health.
This document discusses insomnia, including its definition, types, causes, effects, treatments, and tips for good sleep hygiene. It defines insomnia as difficulty falling or staying asleep despite an adequate environment. The three main types are acute (less than a month), transient (less than a week), and chronic (more than a month). Common causes include stress, schedules, habits, foods, and substances like caffeine. Effects can include fatigue, mood issues, and impaired functioning. Treatments may involve cognitive behavioral therapy, over-the-counter aids, prescription pills, or addressing underlying issues. Good sleep hygiene focuses on regular sleep schedules, relaxation before bed, and avoiding stimulants near sleep.
The Importance Of Getting A Good Night's SleepNathan Young
Did you wake up refreshed and ready for the day? Or did you wake up tired and falling asleep during the day? The fact is sleep is very important in our lives! This presentation talks about why sleep is important and why you need to focus on sleeping!
This document discusses sleep hygiene, which refers to good sleep habits. It provides 15 tips for improving sleep hygiene, such as establishing a regular sleep schedule, avoiding caffeine and alcohol before bed, exercising during the day but not too close to bedtime, and keeping a sleep diary. The tips are designed to help train the body to sleep well and provide long-term solutions for sleep difficulties. While medications can help treat insomnia in the short-term, developing good sleep habits independently is important for ongoing management of sleep problems.
Better Sleep Tips from Shepherd Center Neurorehabilitation Psychologistsjemsshep07
The document provides tips for combating insomnia and improving sleep quality. It defines insomnia and lists symptoms. It then gives recommendations for sleep hygiene, including maintaining a consistent sleep schedule, creating a pre-bedtime routine, making the sleep environment comfortable, avoiding stimulants before bed, and reducing stress through relaxation techniques. It warns that untreated insomnia can lead to depression, health problems, and decreased quality of life.
The document discusses sleep hygiene and provides tips to improve sleep. It recommends adults get 7-8 hours of sleep per night and outlines consequences of insufficient sleep such as impaired mood and concentration. Factors that influence sleep quality are discussed, including age, stress, medications, and medical conditions. Specific sleep hygiene tips are given such as avoiding screens, light, noise and caffeine before bed as well as establishing a relaxing pre-sleep routine. The document stresses establishing good sleep habits and seeking medical advice if poor sleep persists.
Sleep is essential for good health and maximizing energy levels. Poor sleep habits can negatively impact the immune system and lead to health problems. The document provides 10 secrets for improving sleep quality, such as avoiding caffeine, eating meals at least 2 hours before bed, using calming activities like meditation before sleep, and prioritizing 7-9 hours of sleep per night. Good sleep hygiene is important for physical and mental well-being.
39-habits of wildly effective people.pdfGerald Morris
Successful people have developed certain power habits that lead to positive outcomes. Some key morning habits of wildly successful people include: waking up early; drinking water; meditating; making your bed; setting daily goals; doing your hardest task first; eating a healthy breakfast; exercising; and speaking affirmations. Developing these habits takes commitment over time but can significantly improve life, health, productivity and success.
This document provides information about improving sleep health and strategies for getting better quality sleep. It discusses how sleep affects physical and mental health, and common sleep-disrupting activities. Strategies presented include maintaining a consistent sleep schedule, limiting screen time before bed, exercising earlier in the day, and keeping bedrooms cool, dark and quiet. The document recommends tracking sleep habits in a journal, identifying top disruptors, and making specific action plans to address them, like moving electronics out of the bedroom or limiting late-night snacks. Sticking with corrective actions is key to sustaining improved sleep over time.
The Struggle: What can You Do for Insomnia?UninsomniaBlog
The document discusses lifestyle changes that can help with insomnia, including establishing a regular sleep schedule, eating the right foods and avoiding caffeine before bed, removing distractions from the bedroom, limiting screen time, avoiding daytime napping, and being more physically active during the day. It provides tips such as going to bed and waking up at the same time daily, eating tryptophan-rich and carbohydrate-rich foods in the evening, and exercising a few hours before bed. The document recommends making these tips into a checklist and consulting a medical professional if lifestyle changes do not improve insomnia.
This document provides 72 tips for reducing stress and improving sleep. Some key recommendations include exercising regularly, eating a healthy diet, limiting caffeine and alcohol, relaxing before bed, keeping a regular sleep schedule, and using relaxation techniques like meditation, deep breathing, and yoga. Addressing stressors, developing coping strategies, and maintaining a calm environment are also emphasized.
How To Avoid Interruptions & Stay Asleep All NightSastasundar
The first key to getting good sleep is finding out what works for you. This may require some experimenting on your part. There is no cure-all. We are all designed differently; therefore we all require different things.
Getting consistent sleep and wake times, avoiding screens and bright lights before bed, exercising during the day, and creating a peaceful sleep environment are some of the top tips for better sleep according to a handbook for overtired parents. The handbook recommends establishing a regular sleep schedule, limiting light and blue light exposure at night, relaxing before bed, and having strategies to fall back asleep if you wake up during the night. Following these tips can help people feel more refreshed by getting into a regular sleep-wake cycle and reducing things that interfere with quality sleep.
The top six reasons for lack of sleep are worry and stress, environment, work and school schedules, entertainment, disruptors, and health problems. Worry and stress from employment, family, and finances plague many people. The physical space where one sleeps impacts sleep quality and duration, with 35% sleeping somewhere other than their bed. Busy work and school schedules lead many to forgo sleep to meet obligations. Entertainment like screens disrupts natural circadian rhythms. Consuming caffeine, food, or alcohol within a few hours of bed can prevent the brain from realizing it's time to sleep. Over 75% of adults have at least one health condition affecting sleep. Maintaining a routine sleep schedule, exercising, avoiding caffeine
This document provides 10 tips for getting a good night's sleep. The tips include giving yourself permission to go to bed, unwinding early in the evening, developing a sleep ritual done the same each night, keeping regular sleep hours including on weekends, creating a cool, dark, quiet sleeping environment, sleeping on a comfortable mattress, exercising regularly but not close to bedtime, cutting down on afternoon/evening stimulants like caffeine, not smoking, and reducing alcohol intake close to bedtime.
The document discusses common sleep issues that older adults face and provides tips for improving sleep. It notes that older adults need 7-9 hours of sleep per night but tend to sleep earlier. Issues like insomnia, sleep apnea, and movement disorders can disrupt sleep. The document recommends developing a regular sleep schedule, relaxing before bed, and avoiding caffeine and large meals before sleep to promote better rest.
This document provides solutions for common sleep problems such as a snoring partner, an uncomfortable sleeping surface, temperature issues, and stress or insomnia. It suggests using an air or foam mattress if sleeping on a hard surface, as well as blankets, heaters, fans or hot/cold beverages to address temperature problems. Other recommendations include making lists before bed, cutting out caffeine, alcohol and smoking, deep breathing, and allowing darkness at night.
Similar to Things to Do and Things to Avoid Before Sleep (20)
EXPERIMENTAL STUDY DESIGN- RANDOMIZED CONTROLLED TRIALRishank Shahi
Randomized controlled clinical trial is a prospective experimental study.
It essentially involves comparing the outcomes in two groups of patients treated with a test treatment and a control treatment, both groups are followed over the same period of time. Prepare a plan of study or protocol
a. Define clear objectives
b. State the inclusion and exclusion criteria of case
c. Determine the sample size, place and period of study
d. Design of trial (single blind, double blind and triple blind method)
2. Define study population: Most often the patients are chosen from hospital or from the community. For example, for a study for comparison of home and sanatorium treatment, open cases of tuberculosis may be chosen.
3. Selection of participants by defined criteria as per plan:
Selection of participants should be done with precision and should be precisely stated in writing so that it can be replicated by others. For example, out of open cases of tuberculosis those who fulfill criteria for inclusion may be selected (age groups, severity of disease and treatment taken or not, etc.)
Randomization ensures that participants have an equal chance to be assigned to one of two or more groups:
One group gets the most widely accepted treatment (standard treatment/ gold standard)
The other gets the new treatment being tested, which researchers hope and have reason to believe will be better than the standard treatment
Subject variation: First, there may be bias on the part of the participants, who may subjectively feel better or report improvement if they knew they were receiving a new form of treatment.
Observer bias: The investigator measuring the outcome of a therapeutic trial may be influenced if he knows beforehand the particular procedure or therapy to which the patient has been subjected.
Evaluation bias: There may be bias in evaluation - that is, the investigator(Analyzer) may subconsciously give a favorable report of the outcome of the trial.
Co-intervention:
participants use other therapy or change behavior
Study staff, medical providers, family or friends treat participants differently.
Biased outcome ascertainment:
participants may report symptoms or outcomes differently or physicians
Investigators may elicit symptoms or outcomes differently
A technique used to prevent selection bias by concealing the allocation sequence from those assigning participants to intervention groups, until the moment of assignment.
Allocation concealment prevents researchers from influencing which participants are assigned to a given intervention group.
All clinical trials must be approved by Institutional Ethics Committee before initiation
It is mandatory to register clinical trials with Clinical Trials Registry of India
Informed consent from all study participants is mandatory.
A preclinical trial is a stage of research that begins before clinical trials, and during which important feasibility and drug safety data are collected.
Following points high.
Chemical kinetics is the study of the rates at which chemical reactions occur and the factors that influence these rates.
Importance in Pharmaceuticals: Understanding chemical kinetics is essential for predicting the shelf life of drugs, optimizing storage conditions, and ensuring consistent drug performance.
Rate of Reaction: The speed at which reactants are converted to products.
Factors Influencing Reaction Rates:
Concentration of Reactants: Higher concentrations generally increase the rate of reaction.
Temperature: Increasing temperature typically increases reaction rates.
Catalysts: Substances that increase the reaction rate without being consumed in the process.
Physical State of Reactants: The surface area and physical state (solid, liquid, gas) of reactants can affect the reaction rate.
Chair and Presenter, Stephen V. Liu, MD, Benjamin Levy, MD, Jessica J. Lin, MD, and Prof. Solange Peters, MD, PhD, discuss NSCLC in this CME/MOC/NCPD/AAPA/IPCE activity titled “Decoding Biomarker Testing and Targeted Therapy in NSCLC: The Complete Guide for 2024.” For the full presentation, downloadable Practice Aids, and complete CME/MOC/NCPD/AAPA/IPCE information, and to apply for credit, please visit us at https://bit.ly/4bBb8fi. CME/MOC/NCPD/AAPA/IPCE credit will be available until July 1, 2025.
Case presentation of a 14-year-old female presenting as unilateral breast enlargement and found to have a giant breast lipoma. The tumour was successfully excised with the result that the presumed unilateral breast enlargement reverting back to normal. A review of management including a photo of the removed Giant Lipoma is presented.
A comparative study on uroculturome antimicrobial susceptibility in apparentl...Bhoj Raj Singh
The uroculturome indicates the profile of culturable microbes inhabiting the urinary tract, and it is often required to do a urine culture to find an effective antimicrobial to treat UTIs. This study targeted to understand the profile of culturable pathogens in the urine of apparently healthy (128) and humans with clinical UTIs (161). In urine samples from UTI cases, microbial counts were 1.2×104 ± 6.02×103 colony-forming units (cfu)/ mL, while in urine samples from apparently healthy humans, the average count was 3.33± 1.34×103 cfu/ mL. In eight samples (six from UTI cases and two from apparently healthy people) of urine, Candida (C. albicans 3, C. catenulata 1, C. krusei 1, C. tropicalis 1, C. parapsiplosis 1, C. gulliermondii 1) and Rhizopus species (1) were detected. Candida krusei was detected only in a single urine sample from a healthy person and C. albicans was detected both in urine of healthy and clinical UTI cases. Fungal strains were always detected with one or more types of bacteria. Gram-positive bacteria were more commonly (OR, 1.98; CI99, 1.01-3.87) detected in urine samples of apparently healthy humans, and Gram -ve bacteria (OR, 2.74; CI99, 1.44-5.23) in urines of UTI cases. From urine samples of 161 UTI cases, a total of 90 different types of microbes were detected and, 73 samples had only a single type of bacteria. In contrast, 49, 29, 3, 4, 1, and 2 samples had 2, 3, 4, 5, 6 and 7 types of bacteria, respectively. The most common bacteria detected in urine of UTI cases was Escherichia coli detected in 52 samples, in 20 cases as the single type of bacteria, other 34 types of bacteria were detected in pure form in 53 cases. From 128 urine samples of apparently healthy people, 88 types of microbes were detected either singly or in association with others, from 64 urine samples only a single type of bacteria was detected while 34, 13, 3, 11, 2 and 1 samples yielded 2, 3, 4, 5, 6 and seven types of microbes, respectively. In the urine of apparently healthy humans too, E. coli was the most common bacteria, detected in pure culture from 10 samples followed by Staphylococcus haemolyticus (9), S. intermedius (5), and S. aureus (5), and similar types of bacteria also dominated in cases of mixed occurrence, E. coli was detected in 26, S. aureus in 22 and S. haemolyticus in 19 urine samples, respectively. Gram +ve bacteria isolated from urine samples' irrespective of health status were more often (p, <0.01) resistant than Gram -ve bacteria to ajowan oil, holy basil oil, cinnamaldehyde, and cinnamon oil, but more susceptible to sandalwood oil (p, <0.01). However, for antibiotics, Gram +ve were more often susceptible than Gram -ve bacteria to cephalosporins, doxycycline, and nitrofurantoin. The study concludes that to understand the role of good and bad bacteria in the urinary tract microbiome more targeted studies are needed to discern the isolates at the pathotype level.
Why Does Seminal Vesiculitis Causes Jelly-like Sperm.pptxAmandaChou9
Seminal vesiculitis can cause jelly-like sperm. Fortunately, herbal medicine Diuretic and Anti-inflammatory Pill can eliminate symptoms and cure the disease.
Descoperă Bucuria Vieții Sănătoase cu Jurnalul Fericirii Life Care - Iulie 2024!
Gata să te bucuri de o vară vibrantă și plină de energie? Life Care îți vine în ajutor cu Jurnalul Fericirii din Iulie 2024, un ghid complet pentru o viață armonioasă și echilibrată.
Pe parcursul a cateva de pagini pline de informații utile și inspirație, vei descoperi:
Sfaturi practice pentru o alimentație sănătoasă:
Rețete delicioase și ușor de preparat: Bucură-te de preparate gustoase și nutritive, perfecte pentru zilele călduroase de vară.
Recomandări pentru o alimentație echilibrată: Asigură-ți aportul necesar de nutrienți esențiali pentru un organism sănătos și plin de vitalitate.
Sfaturi pentru alegeri alimentare inteligente: Învață cum să faci cumpărături sănătoase și să eviți tentațiile nesănătoase.
Trucuri pentru un stil de viață activ:
Rutine de exerciții fizice adaptate nevoilor tale: Găsește antrenamente potrivite pentru a te menține în formă și energic pe tot parcursul verii.
Idei de activități în aer liber: Descoperă modalități distractive de a te bucura de vremea frumoasă și de a petrece timp de calitate cu cei dragi.
Sfaturi pentru un somn odihnitor: Asigură-ți un somn profund și reparator pentru a te trezi revigorat și pregătit pentru o nouă zi.
Sfaturi pentru o stare de bine mentală:
Tehnici de relaxare și gestionare a stresului: Învață cum să te relaxezi și să faci față provocărilor zilnice cu mai multă ușurință.
Sfaturi pentru cultivarea optimismului și a gândirii pozitive: Descoperă cum să abordezi viața cu o perspectivă optimistă și să atragi mai multă bucurie în ea.
Recomandări pentru a te conecta cu natura: Bucură-te de beneficiile naturii asupra stării tale mentale și emoționale.
Bonus:
Oferte exclusive la produsele Life Care: Beneficiază de reduceri și promoții speciale la o gamă largă de produse pentru o viață sănătoasă.
Concursuri și premii: Participă la concursuri distractive și câștigă premii valoroase.
Jurnalul Fericirii Life Care - Iulie 2024 este mai mult decât o simplă revistă. Este un ghid complet și personalizat pentru a te ajuta să obții o viață mai sănătoasă, mai fericită și mai plină de satisfacții.
Nu rata această șansă de a te bucura de vară la maximum! Descoperă Jurnalul Fericirii Life Care - Iulie 2024 astăzi!
Comandă-ți exemplarul acum și fă un pas important către o viață mai bună!
#JurnalulFericirii #LifeCare #Iulie2024 #ViataSanatoasa #Bunastare #Fericire #Oferte #Concursuri #Premii
Ontotext’s Clinical Trials Eligibility Design Assistant helps with one of the most challenging tasks in study design: selecting the proper patient population.
Mainstreaming #CleanLanguage in healthcare.pptxJudy Rees
In healthcare, every day, millions of conversations fail. They fail to cover what’s really important, fail to resolve key issues, miss the point and lead to misunderstandings and disagreements.
Clean Language is one approach that can improve things. It’s a set of precise questions – and a way of asking them – which help us all get clear on what matters, what we’d like to have happen, and what’s needed.
Around 1000 people working in healthcare have trained in Clean Language skills over the past 20+ years. People are using what they’ve learnt, in their own spheres, and share anecdotes of significant successes. But the various local initiatives have not scaled, nor connected with each other, and learning has not been widely shared.
This project, which emerged from work done by the NHS England South-West End-Of-Life Network, with help from the Q Community and especially Hesham Abdalla, aims to fix that.
1. WELLNESS MODULE 6
exhausted?
tossing and turning?
What kinds of sleep problems can
people have?
It’s hard to say how much sleep is ideal
GETTING A GOOD NIGHT’S SLEEP
although sleep problems are common, there are some easy ways to improve
the quality of your sleep. Many people find that their physical and mental well-being also
improves when their sleep improves.
not getting a good night’s
sleep?
Each person is different and some people need more
sleep than others. Kids and teenagers need more sleep
than adults. Older adults tend to take longer to fall
asleep and wake more often during the night than
younger adults. Most adults and kids would sleep 10 to
12 hours a night without clocks or routines. You know
that you’re getting enough sleep when you don’t feel
tired or drowsy during the day.
Most of us, though, just don’t get enough sleep. Over
half of Canadians only get around seven hours of sleep a
night and say that they feel tired most of the time.
Problems getting to sleep, staying asleep, or feeling
rested after sleep are surprisingly common. One in four
people experience regular sleep problems. You’re more
likely to have sleep difficulties when you experience
stress, major life changes, health problems or substance
use problems. Sleep difficulties can then make these
problems even worse.
• Trouble falling asleep: lying in bed for more than 30
minutes without being able to fall asleep
• Trouble staying asleep: waking up frequently during
the night
• Early morning waking: waking in the early hours of
the morning before you need to get up but not being
able to fall back asleep
• Behaviours that interfere with sleep: such as snoring,
teeth-grinding, restless legs, sleepwalking and
breathing problems
• Sleeping too much or for too long
• Excessive sleepiness or urge to nap during the day
• Excessive fatigue or lack of energy
z
z
z
2. tips for getting a good
night sleep
One of the most powerful ways to improve sleep is to make
small changes in everyday behaviours that impact how fast
you fall asleep and whether you stay asleep. The goal is to
increase the behaviours that improve sleep while you reduce
the behaviours that interfere with sleep.
Tip #1 Avoid caffeine close to bedtime
Some people have problems sleeping when they have
consumed too much caffeine. This is especially true
as you get older. Coffee, tea, soft drinks and chocolate
are the main source of caffeine for most people.
Some medications for colds, allergies, pain relief and
appetite suppression also contain caffeine.
Tip #5 Follow the same routine
Try to keep the same sleep and wake schedule every
day—including weekends. This helps your body get into
a routine. People who get up and go to bed at different
times each day are more likely to have sleep problems.
Tip #2 Avoid alcohol close to bedtime
It might feel like drinking alcohol helps you fall asleep
faster, but alcohol can disrupt your sleep. Drinking
alcohol before bedtime can also cause breathing problems
and jerky arms and legs. People with alcohol problems
often have chronic sleep problems.
If you are having problems reducing your use of alcohol,
visit www.heretohelp.bc.ca or www.carbc.ca for more
information and helpful resources.
Sleep problems can have a negative effect
on your mental health by influencing your
emotions, thoughts, behaviours and body
sensations.
Emotions: If your sleep is disturbed, you
might feel irritable, grumpy, numb, sad,
anxious, worried or stressed.
Thoughts: Sleep problems can make it
difficult to concentrate, think clearly or make
decisions the next day.
Behaviours: You’re more likely to avoid your
usual activities when you are experiencing
sleep problems.
Body sensations: Sleep difficulties can leave
you feeling tired, drowsy or worn out.
How do sleep problems
affect mental health?
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Tip #3 Unwind
Stress has a big impact on sleep, so it’s important to take
time to relax before bed. Reading a good book, taking a
bath or shower and listening to calming music are a few
ideas. Screen time is actually stimulating, so it’s best to
avoid watching TV, going online or using other electronic
devices just before bed.
Tip #4 Exercise a few hours before bedtime
Research shows that people who exercise regularly (30
to 60 minutes, three times a week) have deeper sleep.
Exercising gives you a boost of energy, so it’s best to
exercise four to eight hours before bedtime.
Your local community centre is a great source of
information about recreation and leisure options close
to home.
2 wellness module 6: getting a good night’s sleep
3. Tip #6 Avoid taking naps if you are
experiencing sleep problems
Some of us can enjoy our naps and still get a
good night’s sleep. Unfortunately, some of us will
experience problems falling asleep or staying asleep
at night if we take naps during the day. If you do
take a nap, try to keep them to 30 minutes or less.
Cut out naps completely if you are experiencing
sleep problems.
Tip #7 Avoid going to bed too hungry
or too full
Eating balanced, healthy meals and snacks at regular
times throughout the day will help with a good
night’s sleep. Try to avoid eating a large meal in the
two hours before bedtime. Consider a light, healthy
snack if you’re still hungry just before going to bed.
Tip #8 Get up if you do not fall asleep
within half an hour
Get up if you don’t fall asleep within 30 minutes.
Leave your bedroom and do something relaxing
like listening to soft music, taking a bath, drinking
a warm caffeine-free beverage or meditating. Go
back to bed once you feel very drowsy. Don’t try too
hard to fall asleep—this does not tend to work. At
first, this strategy might feel like it’s making things
worse because you may have a few sleepless nights.
However, after several nights, it will become easier
to fall asleep and stay asleep. Be consistent in your
use of this strategy. Studies show it is very effective in
reversing sleep problems.
Tip #9 Make your bedroom comfortable
and only use it for sleeping
A mattress with good support and comfortable
bedding are both helpful. Make sure your room is not
too hot or too cold. Don’t use your bed for watching TV,
working, studying or any other mentally stimulating
activities, especially if you are already experiencing
sleep problems.
Tip #10 Challenge the belief you can’t function
without a perfect night’ssleep
When you can’t sleep, it’s normal to check the clock and
worry about getting through the upcoming day. This
increases anxiety and makes it even harder to fall back
asleep. Turn the clock away from your view. Remind
yourself that you can likely do your daily activities
even when you feel tired (unless this would pose a
danger to yourself or others).
For more tips on managing difficult thoughts that can
disturb sleep, see our Healthy Thinking Wellness
Module at www.heretohelp.bc.ca.
To improve the quality of your
sleep, follow these strategies on
as many days as you can
• Use our sleep skills diary available at
www.heretohelp.bc.ca to track your progress.
• Be consistent in your use of the strategies.
• Remind yourself it takes time to change sleep
behaviours and see positive results.
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wellness module 6: getting a good night’s sleep 3
For more information about how emotions, thoughts, behaviours and
body sensations influence your mental health, see our other wellness
modules at www.heretohelp.bc.caT!P