1. © 2013 SCMI. All Rights Reserved. 13 th Annual Focus Conference Tips For Professionals to Sleep Better Themselves May 12, 2013 Duane M. Johnson, PhD Senior Partner, SCMI

2. © 2013 SCMI. All Rights Reserved.

3. Reasons NOT to Neglect Your Sleep Performance Relationships Safety Health Others

4. © 2013 SCMI. All Rights Reserved. Evaluating Your Sleep Experiences Sleep Diaries Other Self –Monitoring Sleep Tools

5. © 2013 SCMI. All Rights Reserved. Sleep Stressors Can Be Positive or Negative – Schedule Changes – Personal Problems – Environment Changes – Hormonal Changes – Undiagnosed Sleep Issues, i.e. Sleep Apnea, et al

6. © 2013 SCMI. All Rights Reserved. Exploring Sleep Hygiene Questions Is Your Bedroom Sleep Friendly? When Do You Exercise? Is Caffeine Part of Your Life? What And When Do You Typically Eat Before Bed? Do You Use A Worry Book? Do You Drink Alcohol and/or Use Medications? Prescribed or Non-Precribed Drugs? Are Electronic Devices, Computers or TVs Used Near Bedtime? What Kind of Bedtime Routine Have You Established?

7. © 2013 SCMI. All Rights Reserved. Sleep Self Management “NO ONE CAN DO YOUR PUSH-UPS FOR YOU!” Jack Canfield, Author, Chicken Soup for the Soul

8. © 2013 SCMI. All Rights Reserved. Focus on Insomnia Acute and Chronic Types: – Sleep Onset – Sleep Maintenance – Waking Up Too Early – Fragmented Sleep – Non-restorative Sleep

9. © 2013 SCMI. All Rights Reserved. Insomnia Solutions Behavioral Strategies – Work Demands and Regular Wake Time – Anchoring Circadian Rhythm i.e. Sleep Tech Issues – Challenges – Social Schedule Needs – Sleep Restriction Program Relaxation Techniques

10. © 2013 SCMI. All Rights Reserved. Relaxation Techniques Diaphramatic Breathing Progressive Muscle Relaxation

11. © 2013 SCMI. All Rights Reserved. Self-Talk Self Talk Self Perception Self Behavior Practice POSITIVE Self-Talk “Men are disturbed, not by things, but by the view they take of them.” EPICTETUS – Greek Philosopher

12. © 2013 SCMI. All Rights Reserved. CHANGE YOUR THOUGHTS – YOUR SELF TALK AND YOU CHANGE YOUR LIFE. It is not what is occurring in our lives that affects our behavior, it is what we believe about what is occurring that matters. – Dr. David Stoop

13. © 2013 SCMI. All Rights Reserved. SO WHAT CHANGES ARE YOU GOING TO MAKE TO SLEEP BETTERS? ONLY ACTION PRODUCES RESULTS!

14. © 2013 SCMI. All Rights Reserved.

15. QUESTIONS Should you have questions about this presentation please contact the SCMI office at 1-888-556-2203 Email djohnson@sleepcmi.com or info@sleepcmi.comdjohnson@sleepcmi.com info@sleepcmi.com Visit our website at www.sleepcmi.com