1. BALANCING LIFE’S ISSUES INC. Sleep 101

2. Objectives Learn the physical and mental benefits of a good night’s sleep Establish daily habits that promote sleep Learn ways to improve your sleep environment Discuss techniques for relaxation and dealing with insomnia

3. Physical Benefits Overall better health Stronger immune system Your body repairs itself while you are sleeping Improved appearance, eyes and skin

4. Mental Benefits Clearer thinking during the day Mood enhancer Stress reliever Improves memory Improves concentration Reduces your risk of accidents

5. Good Daytime Habits Healthy diet – Limit alcohol and caffeine – both are stimulants Quit smoking – Nicotine is a stimulant Avoid late day napping – Napping after 3pm can interfere with regular sleep Get 20-30 minutes of exercise daily – Avoid strenuous exercise a few hours before bedtime

6. Good Sleep Habits Keep a regular bedtime and get up at the same time each day when possible (including weekends) Aim for at least 6-8 hours uninterrupted sleep Avoid drinking or eating 3-4 hours before bedtime Avoid stressful situations or arguing with loved ones

7. Your Sleep Environment Bedding – – Mattress – Pillows – Bedding Comfortable room temperature Avoid non-sleeping activities in bed – Watching TV, bill paying, doing work related paperwork Keep light and outside noises to a minimum – Replace TV with soft music, fan or other “white noise” – Ventilation – Humidifier – Air purifier if you have allergies

8. Bed Time Routine Hot herbal tea or warm milk Read or listen to books on tape Crossword puzzle, Sodoku or knitting Relaxing music Comfortable sleep wear Use the bathroom

9. Relaxation Techniques Breathing Meditation Visualization Journaling – Writing down things you can’t get out of your head. – Make a list of things you are worried about or need to do that might keep you up at night.

10. Dealing with Insomnia If you don't fall asleep within 20-45 minutes - get up and try a relaxing activity until you feel drowsy. Try to keep your mind calm and relaxed. Do not allow negative thoughts about how much sleep you are getting. Determine if any medications you are taking interfere with sleep. Avoid prescribed sleep medications. Discuss serious sleep disorders with your physician.

11. Resources www.bettersleep.org www.psychologymatters.org/sleep.html www.realage.com

12. BALANCING LIFE’S ISSUES INC. Sleep 101