1. Sleep Hygiene

2.  Sleep hygiene: A compilation of the habits that you have created which contribute to a good night’s sleep or a poor night’s sleep. There is a difference between healthy sleep hygiene that promotes restful sleep and unhealthy sleep hygiene that leads to a poor night’s sleep. There are many behaviors that we can examine and help you change to create a welcoming, soothing environment for a great night’s sleep.

3. Create Healthy Sleep Habits  Change your bedroom into a Sleep Haven  Create healthy Bedtime Rituals  Practice Positive Sleep Thoughts  Implement Relaxation Techniques

4.  Bedroom temperature 68-72 degrees  Window coverings need to be room darkening  Mattress should be comfortable  Bedding should be clean and comfortable  White noise should be integrated  Electronics are banned from the bedroom

5.  White noise helps to cover up unexpected noises.  A compact noise machine can be packed away to use while traveling. The machine creates a familiar setting to help sleep patterns remain the same while not at home. Even a hospital stay can be more pleasant with your own noise machine.  Investing in a good mattress, a thick mattress protector, 450 count or higher sheets, and a cozy comforter is an investment in your healthy sleep habits.  A fan or portable air conditioner can maintain a steady cool temperature in your bedroom. Cooler temperatures improve sleep patterns.  Don’t forget earplugs if you are a light sleeper!

6.  Bedtime rituals teach your body that it is time to calm down and go to sleep.  These rituals should be healthy.  A quiet walk, meditation, breathing exercises, reading a bedtime story, writing in a gratitude journal can help slow down the activity of the day.  A warm bath, using a foot/neck massager, and turning off the television are also positive rituals.

7.  Join Art in the Healthy Sleep Program  Download and fill out Sleep Diary  Fill out the Sleep History Questionnaire

8.  Relying on Sleep Medications  Drinking alcohol to “help” him sleep  Drinking caffeine to stay awake during the day (Improve overall diet)  No exercise