Develop and follow a consistent sleep schedule even on weekends. Download our free sleep hygiene pdf handout to help you form and maintain. Schoolaged children and teens need at least 10 hours of sleep each night. We know that cognitivebehavior therapy for insomnia cbti has been repeatedly shown to be effective.
Sleep hygiene worksheet record your use of sleep hygiene strategies over a week. Emotion regulation handout 20a emotion regulation worksheet 14a nightmare protocol, step by step when nightmares keep you from sleeping 1. Pdf relationship of sleep hygiene awareness, sleep hygiene. Mindfulness is balancing emotion mind and wise mind distress tolerance is when you have a problem you cannot solve, but you dont want to make it worse emotion regulation is having less negative emotions and vulnerability, and more positive emotional experiences. 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. Sleep deprivation adversely affects health, personal wellbeing and quality of life. This worksheet can be a useful way of making sure you have the right facts about your sleep, rather than making assumptions.
Keep the temperature of your sleep environment cool enough to necessitate blankets for warmth. This a bingo game that would be great for special education to teach life skills about the names of hygiene and bathroom items, great for esl to teach hygiene and bathroom vocabulary and foreign languages use this as a teacher and have students listen to you say the words in a foreign language. 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. At the end of this lesson, the students should be able to demonstrate skills. 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. Pdf assessment of sleep hygiene using the sleep hygiene index. Sleep hygiene is a commonly utilized treatment option for insomnia and is offered as a standalone treatment and as part of multimodal treatments. Children sleep better when they have the same bedtime and wake time every day. Go to bed at the same time each night and get up at the same time each morning, including on the weekends. 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. Sleep hygiene therapy worksheets, tools, and handouts.
Sleep information sheet 04 sleep hygiene new author. 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. Rehearse and relax each night before going to sleep. What you can do to sleep better make new habits for sleeping rather than simply breaking old ones. These activities lead us to associate the bed with other activities other than sleep, and it often becomes difficult to fall asleep. Why is it important to practice good sleep hygiene. Total scores range from 0 to 52, with a higher score representing poorer sleep hygiene. Displaying all worksheets related to sleep hygiene. Sleep hygiene tips the healthy habits of good sleep here are some tips for how you can improve your sleep hygiene. Health and routine whether you like it or not, your appearance sends messages to other people about what kind of person you are.
Sleep hygiene means habits that help you have a good nights sleep. S sleep well practice good sleep hygiene relaxing behaviors before bed, turning off technology before bedtime, monitoring caffeine intake throughout the day, avoiding naps, etc. Common sleeping problems such as insomnia are often caused by bad habits reinforced over years or even decades. Cbt for insomnia cbt for insomnia is an evidence based set of interventions effective in the treatment of insomnia and sleep problems. Use the sleep hygiene handout to educate your clients about basic sleep tips. Introduction and sleep assessmentassess sleep problem option. Sleep tips for your familys mental health sleep has become a casualty of modern life. Topic 3b sleep hygiene good sleep hygiene helps us get to sleep. How to make sleep hygiene interventions more efficient and. Life skills competencies general these have been adapted for personal hygiene.
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. Personal hygiene integrating the science and practice of maintaining health into the classroom curriculum. Set a regular time for bed each night and stick to it, even on weekends. If you have any further questions or concerns, please speak to a doctor or nurse caring for you. Sleep hygiene for children choc childrens childrens. We suggest discussing current impediments to a good nights sleep during session, and using this handout as a takehome reminder. Free printable pdf lesson plans, word banks, quizzes and games for eflesl teachers all things topics sleep and dreams. Use the sleep hygiene worksheet provided to record your good sleeping habits for the week. Sleep self help there are many reasons for not sleeping well which may include distress, physical discomfort or physical illness. Improve your sleep a selfguided approach for veterans with insomnia. If you or your children are excessively sleepy or just dont feel well rested. Sleep hygiene worksheet oxford clinical psychology. Getting up in the middle of the night 6 other factors, medications 7 control intrusive thoughts, delayed. Assess for comorbid mental health issues anxiety, depression or substance use including caffeine.
The progressive teacher tpt is a bimonthly magazine dedicated to empowering the school teaching community in india. Displaying top 8 worksheets found for sleep hygiene. Dr sarah blundens adolescent sleep facts sheet i am sleep researcher and a psychologist. 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. This sleep hygiene information worksheet was originally developed for clients with ptsd but its principles are applicable to anyone who suffers with poor sleep. Cbt worksheets for sleep wake disorders including insomnia.
Yet, our inmate patients have an even more difficult situation for sleeping. Go to bed and get up at the same times each day, and avoid anything longer than a 10minute nap during the day. Available in pdf for download click the link to save. No fizzy drinks or caffeinated drinks before sleeping. It was originally developed with ptsd patients in mind, but anyone with sleep disturbance should find this helpful. Sleep hygiene for children and teens redemption psychiatry, llc. Sleep may be one of the most important factors for student success and often one of. Jul 06, 2016 personal hygiene ks1 lesson plan and worksheet. That means sleep is a health habit we want to cultivate for ourselves and for our patients. Occupational therapy sleep hygiene basic guidelines. Keep a regular sleep schedule, going to bed and getting up around the same time each day. Selfhelp resources for insomnia sleep problems, written by clinical psychologists at the centre for clinical interventions in perth, western australia. Read a book, listen to soft music or browse through a magazine.
Psychometric evaluation of the sleep hygiene index. I also diagnose and treat sleep disorders in children at paediatric sleep clinic, my private practice as i am sleep psychologist. Timing set a constant bed time set a constant wake time. When people are not able to fall asleep or remain asleep, they suffer from insomnia.
A description of sleep patterns and sleep hygiene practices for adults in cardiac rehabilitation programs in southern montana by tina marie barker a thesis submitted in partial fulfillment of the requirements for the degree of master of science in nursing montana state university bozeman, montana april 2008. Many different factors can contribute to sleep problems, including achange in daily routine. Craig schwimmer of the snoring center helps clear up some misconceptions about sleep hygiene by answering some commonly asked questions. Daily sleep diary complete the diary each morning day 1 will be your first morning. Good sleep habits au raising awareness of sleep health what are good sleep habits. Sleep hygiene is the term used to describe good sleep. Some people believe that adults need less sleep as they. It has detrimental effects on a persons day to day function as well. Brain functioning slows down, memory is impaired, the frequency of accidents increases, stress rises. Sleep hygiene worksheets sleep therapy, hygiene lessons. Tips for sleeping well sleep hygiene healthinfo canterbury. Good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. Do i go to bed at the same time every night and wake up at the same time every morning.
Your goal is to use at least one good sleeping habit from any three. After puberty, a teens internal clock shifts about 2 hours. Dec 22, 20 the sleep hygiene index shi is a item selfreport measure designed to assess the practice of sleep hygiene behaviors. The person will get irritated, excessively tired, and will have no energy or motivation to function normally. Tpt reaches school teachers who play an important role in shaping their classrooms and schools.
Assessment of sleep hygiene using the sleep hygiene index article pdf available in journal of behavioral medicine 293. Using your phone, watching tv, or doing other waking activities in bed can. You wont fix sleeping problems in one night but if you. Each item is rated on a fivepoint scale ranging from 0 never to 4 always.
Record your use of sleep hygiene strategies over a week. Sleep restriction and insomnia worksheets psychology tools. 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. Browse sleep hygiene resources on teachers pay teachers, a marketplace trusted by millions of teachers for original educational resources.
Follow these simple sleep guidelines to help you sleep better. Sleep hygiene is the term used to describe good sleep habits. Print this out as a resource for other people who may have sleep problems or as tips for offices and work places. Falling asleep and staying asleep is much easier if your. It also includes tips for managing sleep disruption such as nightmares. Each lesson contains a power point presentation, guided student notes, a worksheet assignment, and an answer key to the worksheet. There is a pdf of all of the files and an editable version of each file you just need to delete the watermark logo from each of the editable files.
There are many things that can be done to improve sleep. Guidelines for better sleep is an information sheet with guidelines for good sleep hygiene. Getting a good nights sleep can improve your mental wellbeing and help you to better manage your anxiety. Relationship of sleep hygiene awareness, sleep hygiene practices, and sleep quality in university students article pdf available in behavioral medicine 281.
Practice relaxation, pleasant imagery, and coping skills. Sleep hygiene handout it is well established that lack of sleep will affect a persons mental process, memory, and problem solving skills. Late weekend nights or sleepingin can throw off a sleep schedule for days. Sleep hygiene basic guidelines university of washington.
Rehearse the changed nightmare by visualizing the entire dream with the. Peoples needs vary, but most people feel they need 78 hours, whilst others feel they need more. How to make sleep hygiene interventions more efficient and effective mental health clinicians know that nonmedication interventions for insomnia are important. 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. Its something that has a major impact on your sleep, even if you dont know what it is. What are some factors that prevent teens from getting enough sleep. Jul 15, 2016 good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. Good sleep habits are often referred to as good sleep hygeine. Patient and family education seattle childrens hospital. You may want to start by keeping a sleep diary to help you understand your sleep patterns and habits. Good sleep hygiene handout the most common cause of insomnia is a change in your daily routine.
Using your answers, choose one or two areas to work on. If you havent fallen asleep after 20 minutes, get up and do something calming. Please rate how true each statement is for you by circling a number. Lol before i nap away the day, i wanted to give you all a look at my new pa. For example, traveling, change in work hours, disruption of other behaviors eating, exercise, leisure, etc. Dont worry too much about giving exact answers, an estimate will do.
If you are not sleepy at bedtime, then do something else. Stick to the same bedtime and wake time every day, even on weekends. While most of these are common sense, life is very busy and we often dont think about them. If your body learns to associate your bed with sleep, youll start to feel tired as soon as you lie down. How to use the national sleep foundation sleep diary our sleep diary only takes a. The nonstop 247 nature of the world today encourages longer or nighttime work hours and offers continual access to entertainment and other activities. Insomnia and other sleep issues are common among those with mental illness, and their correction can be a key part of recovery. Your goal is to use at least one good sleeping habit from any three categories each night. Sleep hygiene worksheet monday tuesday wednesday thursday friday saturday sunday morning i went to bed time i got up time i slept for a total of hour i woke up during the night time evening no.
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. If you have tried and failed to improve your sleep, you may like to consider professional help. Very few of us get education on effective sleep practices and many of us take sleep for granted. Personal hygiene ks1 lesson plan and worksheet teaching. Naps that are over an hour long, or those that are later in the day, are especially harmful to sleep hygiene. Tips for sleeping well sleep hygiene if you practise good sleep habits, youll have the best chance of a good, refreshing sleep. Sleep hygiene protocol when you cant sleep, what to do instead of ruminating to increase the likelihood of restfulness sleep.
Patient and family education 1 of 2 sleep hygiene for children. Referring to this sheet can help you create and keep. Occupational therapy sleep hygiene basic guidelines sleep hygiene is your personal collection of habits that determine the quality of your sleep. Good sleep habits unsw current students unsw sydney. A description of sleep patterns and sleep hygiene practices by. Sleep hygiene this is the printable version of the information on the page tips for sleeping better. Obtaining healthy sleep is important for both physical and mental health. Relaxing a little no racing games before going to bed.
The quiz and worksheet are available if you would like to check your understanding of teaching personal hygiene practices to special needs. Despite growing support for the idea that adequate sleep, like adequate nutrition and physical activity, is vital to our wellbeing, people are sleeping less. Sleep hygiene guidelines uf health sleep center uf health. Introduction all individuals, well and ill, require adequate sleep time. You can retrain your body and mind so that you sleep well and wake feeling rested. Establish a regular wake up time each day, including weekends.
A term that health professionals use to describe good sleep habits is sleep hygiene. I also diagnose and treat sleep disorders in children at paediatric sleep clinic, my private practice as i am sleep. This workbook can be used either alone or with the support of your psychological wellbeing. Sleep hygiene this leaflet gives some general advice about sleep hygiene. Sleep hygiene refers to sleep practices, habits and environmental factors that are necessary for getting quality restorative sleep. Hygiene worksheets personal hygiene worksheet grade 5 personal hygiene worksheets for high school dental middle kids.
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