Sleep hygiene handout it is well established that lack of sleep will affect a persons mental process, memory, and problem solving skills. Intermountain healthcare is a utahbased, notforprofit system of 24 hospitals includes virtual hospital, a medical group with more than 2,400 physicians and advanced practice clinicians at about 160 clinics, a health plans division called selecthealth, and other health services. Sleep hygiene for children choc childrens childrens. Getting a good nights sleep can improve your mental wellbeing and help you to better manage your anxiety.
Scoring of the adolescent sleep hygiene scale ashs the ashs provides 8 subscale scores and an overall sleep hygiene score. Researchers dont know exactly how much sleep adults need, although some data suggest that 78 hours per 24hour period is the most satisfactory amount. Spanish word for hygiene, including example sentences in both english and spanish. Find printable handouts and fact sheets that can be used for health fairs, classes, and other food or nutritionrelated.
If your body learns to associate your bed with sleep, youll start to feel tired as soon as you lie down. Handout on vocal hygiene spanish version handout on laryngopharyngeal reflux disease lprd. If you or your children are excessively sleepy or just dont feel well rested. Spanish resources there are a number of spanish resources and materials available for dental professionals and patients.
Schoolaged children and teens need at least 10 hours of sleep each night. 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. Sleep problems are very common during the first few years of life. A common barrier to sleep is having a hard time switching off from thoughts. Read a book, listen to soft music or browse through a magazine.
Medlineplus multiple languages collection skip navigation. Follow these simple sleep guidelines to help you sleep better. Vassar college counseling service vccs welcomes students of all backgrounds and experiences. The goal is to shorten the amount of time spent in bed in order to consolidate sleep. Late weekend nights or sleepingin can throw off a sleep schedule for days. Patients must be referred by their physician to the sleep disorders center.
Sleep hygiene basic guidelines university of washington. The information contained in this publication should not be used as a substitute for the medical care and advice of your pediatrician. Common sleeping problems such as insomnia are often caused by bad habits reinforced over years or even decades. Taking charge of your childs sleeppublished march 25, 2016page 2 of 5 sleep hygiene and bedtime routines good sleep hygiene refers to behaviors that prepare children for bedtime and a restful night of sleep. Children sleep better when they have the same bedtime and wake time every day.
Sleep hygiene sleep hygiene refers to actions that tend to improve and maintain good sleep during the day before bedtime. Establish a regular wake up time each day, including weekends. 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. Champs has developed this listing of online resources to support region viii chcs in treating and supporting their patients who are spanish speaking. Sleep hygiene get up at the same time every day, even on weekends. Falling asleep and staying asleep is much easier if your. It has detrimental effects on a persons day to day function as well. Many sleeping problems are due to bad habits built up over a long time. Learn how to say hygiene in spanish with audio of a native spanish speaker. Sleep hygiene is a variety of different practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. Cognitive behavioral therapy for insomnia cbti is an effective evidencebased treatment for sleep difficulties. 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. Keep reading to get our free sleep hygiene pdf handout below. Although many behaviors contribute to good sleep hygiene, the. Everyone, from children to older adults, can benefit from.
Set a regular time for bed each night and stick to it, even on weekends. Sleep hygiene is the term used to describe good sleep habits. Cbti everything on one page and printable pdf introduction and background. Using your phone, watching tv, or doing other waking activities in bed can.
Adults, ages 1860, are recommended to get between 79 hours of sleep each night. Sleep hygiene handout tips and tricks to help your sleep. Higher scores indicate better success on each of these dimensions of sleep hygiene. Jan 15, 2009 chronic insomnia is highly prevalent in our society, with an incidence of 10 to 30 percent. Sleep is a complex biological process that helps you process new information, stay healthy, and feel rested.
If you are not sleepy at bedtime, then do something else. 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. The children can take this handout home during or after the program so their parents know. 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. Download a spanish pdf of the bedtime routines tip sheet here. Insomnia is trouble falling asleep, staying asleep, wakening up too early, or needing a medicine to sleep. Relaxing a little no racing games before going to bed.
Insomnia patient handout adapted from uptodate and refresh clinical trial. Patient and family education 1 of 2 sleep hygiene for children. Getting a good nights sleep can make everything seem better. Some people believe that adults need less sleep as they. All handouts pediatric patient education aap pointof. Sleep hygiene guidelines uf health sleep center uf. Sessions are offered in english and spanish at no charge to kaiser permanente members. Sleep hygiene tips the healthy habits of good sleep here are some tips for how you can improve your sleep hygiene. Patient care department of otolaryngology ut health san antonio.
Sleep hygiene means habits that help you have a good nights sleep. To access the the requisition for forms and informational materials form, please contact your regional nutritionist. A variety of services are provided to vassar students such as individual, couples, and group counseling, crisis intervention, educational programming, consultation, assessment, and referrals to offcampus mental health professionals. Download our free sleep hygiene pdf handout to help you form and. Sleep hygiene for children and teens redemption psychiatry, llc. It is a major cost to society in terms of health care expenditure and reduced productivity. Obtaining healthy sleep is important for both physical and mental health. Stick to the same bedtime and wake time every day, even on weekends.
The american dental association has compiled a list of oral health and dental resources available from the ada as well as other oral health organizations. Good sleep hygiene handout the most common cause of insomnia is a change in your daily routine. Topic 3b sleep hygiene good sleep hygiene helps us get to sleep. Insomnia and other sleep issues are common among those with mental illness, and their correction can be a key part of recovery. Therefore, taking care of these lifestyle factors may help reduce. Nonpharmacologic management of chronic insomnia american. Sleeping well is a fundamental prerequisite for good mental health. A sleep study is often done at a sleep center where you will be scheduled to test sleep overnight. Integrative medicine for the underserved a nonprofit organization we are affiliated with cv im awesome foursome pdf by ben brown md thanks to steven sinatra md date. For example, traveling, change in work hours, disruption of other behaviors eating, exercise, leisure, etc. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
Learn more more information on healthy sleep and sleep. Tackle insomnia with these 10 simple, effective, and proven tips. Headache hygiene is the practice of taking care of yourself in a way that will reduce the likelihood, frequency, intensity, and severity of headaches. It also includes tips for managing sleep disruption such as nightmares. Problems may include waking up during the night, not wanting to go to sl.
It is a supplement to the bhs safer prescribing of sedativehypnotic guidelines. Microsoft word 280402 strategies for a good nights sleep spanish. Jul 15, 2016 good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. The following are different techniques for improving insomnia sleep hygiene, stimulus control, progressive muscle relaxation and sleep restriction. Patient and family education seattle childrens hospital. 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. What are some factors that prevent teens from getting enough sleep. No fizzy drinks or caffeinated drinks before sleeping. Interventions targeting sleep quality have demonstrated translational effects upon symptoms of other mental health conditions. Give client the stimulus control and sleep restriction handout. Go to bed and get up at the same times each day, and avoid anything longer than a 10minute nap during the day. You wont fix sleeping problems in one night but if you. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.
Generally, the amount of sleep required is an individual matter. Print this out as a resource for other people who may have sleep problems or as tips for offices and work places. Sleep hygiene guidelines uf health sleep center uf health. Go to bed at the same time each night and get up at the same time each morning, including on the weekends. You may want to start by keeping a sleep diary to help you understand your sleep patterns and habits.
Cbti everything on one page and printable pdf free. It was originally developed with ptsd patients in mind, but anyone with sleep disturbance should find this helpful. No matter what time a person plans to go to bed, the brainreleases more melatonin, which makes you sleepy, when it gets dark outside. Many lifestyle factors influence migraine and other headache conditions. If you find it hard to switch off from worries and negative thinking you might find our worry resources helpful. We suggest discussing current impediments to a good nights sleep during session, and using this handout as a takehome reminder. Inadequate sleep hygiene includes anything under our control that may adversely affect sleep. Download a pdf of the bedtime routines tip sheet here. Sleep hygiene this is the printable version of the information on the page tips for sleeping better. Sleep hygiene, simply put, is a set of practices that helps you sleep better at night. Most patients are very familiar with terms such as dental hygiene, yet may have never heard of the term sleep hygiene which refers to behaviors or habits that can positively or negatively influence sleep good versus inadequate sleep hygiene.
Sleep tips for your familys mental health sleep has become a casualty of modern life. The following terms and conditions are an agreement the agreement governing your access and use of the pediatric care online pco website the website and its content collectively, the. Use the sleep hygiene handout to educate your clients about basic sleep tips. Sleep problemsautism toolkit patient education handouts. Good sleep habits sometimes referred to as sleep hygiene can help you get a good nights sleep. Sleep restriction and insomnia worksheets psychology tools.
These activities lead us to associate the bed with other activities other than sleep, and it often becomes difficult to fall asleep. Sleep hygiene education seeks to optimize sleep quality by teaching patients about good sleep habits table 3 12. A third approach includes using a paper and pencil instru. These feelings often go away with time and you feel better. You may want to start by keeping a sleep diary to help you understand your sleep patterns. Keep the temperature of your sleep environment cool enough to necessitate blankets for warmth. If you have tried and failed to improve your sleep, you may like to consider professional help. A term that health professionals use to describe good sleep habits is sleep hygiene. Develop and follow a consistent sleep schedule even on weekends. After puberty, a teens internal clock shifts about 2 hours. If your child is never drowsy at the planned bedtime, you can. How parents can reduce the risk of sids and suffocation and will not need an account to access the content.
Sleep is an essential part of our day to ensure we are healthy and ready to engage in what life has to offer. The handout is very useful with lots of tips and suggestions about the power of sleep, avoiding sleep problems and good sleep hygiene. It can also improve productivity and overall quality of life. Guidelines for better sleep is an information sheet with guidelines for good sleep hygiene. Make new habits for sleeping rather than simply breaking old ones. Tips for sleeping well sleep hygiene healthinfo canterbury. Handouts and educational resources mental health toolkit. While you are sleeping, you are unconscious, but your brain and body functions are still active. What you can do to sleep better make new habits for sleeping rather than simply breaking old ones. 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. What you can do to sleep better spanish health information. This toolkit is intended to offer non sedativehypnotic treatment options for providers, clients and the interested general public for the treatment of insomnia. You can retrain your body and mind so that you sleep well and wake feeling rested. Recipients will receive an email with a link to safe sleep and your baby.
Taking charge of your childs sleep published march 25, 2016page 2 of 5 sleep hygiene and bedtime routines good sleep hygiene refers to behaviors that prepare children for bedtime and a restful night of sleep. Umkcsbirt education handouts english and spanish the umkcsbirt screening, brief intervention, and referral to treatment for substance abuse patient handouts on alcohol, marijuana, opioids, methamphetamine, prescription stimulants and depressants include descriptions of the effects of the drugs and tips on brief interventions to recommend. The person will get irritated, excessively tired, and will have no energy or motivation to function normally. Hygiene checklist we have both english and spanish version. The amount of sleep you need depends on several factors, including your age, lifestyle, health, and whether you have been getting enough sleep recently. Sleep hygiene is the term used to describe good sleep.
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