HEALTH AND WELLNESS GUIDED NOTES Sleep Hygiene. Presented by: Lindsay Weiss

Transcription

1 Sleep Hygiene Presented by: Lindsay Weiss 1 Sleep Quiz : 1) How much sleep do teens need? 7 hours 7 ½ hours 8 hours 8 ½ hours 2) You can catch up on lost sleep by sleeping in on the weekend? True False 3) Watching TV in bed or checking your social media account will help you to wind down and fall asleep. True False 4) During puberty a teens biological clock changes. True False 5) Doing homework in bed Is bad for sleep Will help you to fall asleep Doesn t have any impact on sleep 2 Sleep Hygiene Practices Limit daytime power naps to 30 minutes or less so you are sleepy at bedtime. Ditch the devices (cell phone, computer, tablet, gaming device and TV at least an hour before bedtime. Purchase an alarm clock for your bedroom so you aren t woken by notifications or tempted to check in on social media. Avoid caffeine at least 4 hours before bedtime. Drinking caffeine prior to sleep will make it more difficult for you to fall to sleep. If you take medications that cause you to feel awake, ask your medical doctor if these can be taken in the morning rather than evening. Maintain a consistent sleep schedule. Train your body to go to sleep and wake up at the same time each day. On weekends avoid sleeping in beyond an hour of your normal schedule. 1 Sleep Hygiene for Teens created by: Kerri Gray, Kjgray@ReDiscovermh.org 2 Sleep Hygiene for Teens created by: Kerri Gray, Kjgray@ReDiscovermh.org

2 Create a bedtime routine: Do things to help you relax and wind down prior to bedtime such as, taking a hot bath, mediating and practicing relaxation strategies. Have a proper sleep environment : A room that is quiet, dark and cool will help promote sleep. Having a supportive mattress and clean linens will also promote good sleep. Go to bed only when you are tired: If you are not asleep after 30 minutes, get out of bed and do something boring such as cleaning your room. Get natural light during the day. Light exposure helps create a good sleep-wake pattern. Incorporate exercise into your daily routine: Thirty minutes of exercise during the day will help you fall asleep more easily and sleep more deeply. Avoid going to bed on an empty stomach. Avoid eating a full meal an hour before bed, instead opt for a healthy snack. Keep sleep and homework separate : Don t do homework in bed. Instead find another place to work on homework. Don t worry: Leave your worries about work, school, relationships, etc. out of the bedroom Try scheduling a worry time earlier in the evening to deal with your concerns. If you wake up during the night, try writing down your worry and address it in the morning. 3 Tips for Success Start small : Making small changes can have a large impact on your sleep. Don t try to do everything all at once. Pick one or two strategies to try. When you are ready add more positive sleep behaviors. The goal is to do more and more behaviors that help aid sleep. Be Consistent : Use your one or two new strategies every evening. It takes 21 days to create a new habit. Be Patient : These strategies can take time to improve your sleep. Hang in there and stick with it! Serotonin vs. Dopamine and the brain. 4 Process Activity What did you learn about your sleep habits? Pick one or two strategies from the list of sleep hygiene practices. What changes do you need to make to put these new strategies into practices? What obstacles might get in the way? How will you overcome them? 3 Sleep Hygiene for Teens created by Kerri Gray Kjgray@ReDiscovermh.org 4 Sleep Hygiene for Teens created by Kerri Gray Kjgray@ReDiscovermh.org

3 5 Reasons why sleep matters Proper Sleep Hygiene Techniques Sleep affects brain function and your ability to focus. Getting restful sleep can help you eat better and manage stress well. Sleep affects your ability to maintain positive relationships. Your memory will improve with good sleep. Good sleep can lead to good athletic performance Sleep deprivation leads to moodiness. Poor sleep is connected to depression. Good sleep is connected to immune function. Shut off electronics 30 minutes prior to going to bed If you wake up in the middle of the night, partake in a mindless activity that will not re-engage your brain Set a consistent wake up time. Set yourself up for success - 8 hours of sleep per night! - Making up for a lack of sleep on weekends does not help your overall sleep patterns Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up. Have a consistent nighttime routine - babies have them, and they matter for you too! If you need a nap, keep it no longer than 28 minutes long to wake up restful and energized. Napping too long will affect your body s natural clock. 6 Sleep Quiz Answers : 1) Correct Answers 8 ½ hours or more! Getting enough sleep is critical to good mental and physical health. Teens who don t get enough sleep are more likely to be irritable, have difficulty concentrating, and do poorly in school. 2) Correct Answer: False, Sleeping in on the weekends messes up your internal clock. It is recommended to sleep in only one hour past your regular wake up time. 3) Correct Answer: False, It s best to keep computers, phones and TV s off at least an hour before bedtime. Looking at screens at night can trick your body into thinking it s time to be awake. 4) Correct Answer: True, During puberty a teen s internal clock shifts about two hours. Meaning if you normally go to bed at 9 pm you re not going to feel tired until 11 pm. This also means you will want to sleep an additional two hours in the morning. 5) Correct Answer: A, Is bad for sleep. Keep sleep and homework separate. It s best to sit at a desk or another place when doing homework so that your bed is associated with rest and relaxation. Doing homework in bed will cause your mind to connect the stress of math homework or test preparation with bedtime. 5 Reasons Why Sleep Matters & Proper Sleep Hygiene Techniques Created By: Jana Burns jburns@smacatholic.org & Gabriella Rizzi grizzi@smacatholic.or g 6 Sleep Hygiene for Teens created by Kerri Gray Kjgray@ReDiscovermh.org

4 Time Management/Tracking Responsibilities/SMA Technology Tips Presented by: Mrs. Burns & Ms. Rizzi Pro Tips >Charge your laptop at home every night. This will ensure that you have enough battery power. You won t need to bring the charger to school. 7 Google Drive >Open your Google Drive Account- This is your digital personal filing cabinet > Create a folder in google drive called Health & Wellness. Inside the folder, put this document inside. 7 Images are from a pdf file created by Google to teach users how to use Drive

5 Apps Use Sticky Notes App on Desktop >Make a note with the Navy, Green, and Silver daily schedules > Make a note with your to do list - Google Drive app

6 - Activity Scheduler HEALTH AND WELLNESS GUIDED NOTES

7 - Google Tasks Macbook keyboard tricks - Command Z: Undo - Command F: Search > Practice searching the word teens. Type command f and type teens in the search bar. It will come appear around 19 times in this doc.

8 - - Shift command 4: screenshot - Shift command x: cross through - Command c: Copy - Command v: Paste - Command x: Cut GMail Open your GMail. Account - Checking s daily is of utmost importance - and is a necessity as you move through life in college/working You can make folders to organize your gmail!

9 Tasks You can directly make s in tasks You can download tasks onto your smartphone

10 Coping & Self Care Presented by: Lindsay Weiss Healthy coping skills vs. unhealthy What does self care look like? Active coping skills; Connect with others; talk through your worries. Exercise; go for a walk or jog. Do something soothing; listen to relaxing music, do some yoga, go to sleep an hour earlier than usual. Find what works for you. Positive self talk; a huge piece of self care is treating yourself in a healthy way. Stop the ANTS (automatic negative thoughts). Parents; importance of connecting not just directing. Make time for family gatherings and conversations. If you are going to use your phone; free mobile mindful apps and resources listed below. Anywhere from 1-15 minute practices to calm your thoughts and return to the present moment. Take 3 minutes and share in a small group what healthy coping skill or self care practice you will put into place this week. Rest and self care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel. Eleanor Brownn 8 Mobile Apps Breathr: Dr. Vo helped to develop this mindfulness app for youth with the Kelty Mental Health Resource Centre (British Columbia, Canada). Free for Apple and Android mobile devices! Stop, Breathe, and Think: Web and mobile app for youth, with meditations for mindfulness and compassion. Calm.com: Free website and mobile app with guided meditation and relaxation exercises. Insight Timer: Free mobile app with virtual bells to time and support your meditations, and access to lots of guided meditations by many different meditation teachers (including Dr. Vo). MindShift: Free mobile app for teens developed by AnxietyBC, with mindfulness and other coping skills for anxiety. Smiling Mind: Free mobile mindfulness app for young people, from Australia. Headspace: Meditation made simple. This app has a free introductory period, after which it requires a paid subscription to continue to use. Mindfulness Books for Teens 8 From:

11 Bluth K. The Self-Compassion Workbook for Teens: Mindfulness and Compassion Skills to Overcome Self-Criticism and Embrace Who You Are (Instant Help Books, 2017) Gina M. Biegel, The Stress Reduction Workbook for Teens: Mindfulness Skills to Help You Deal with Stress (Instant Help Books, 2009) Joseph V. Ciarrochi, Louise Hayes, and Ann Bailey, Get Out of Your Mind and Into Your Life for Teens: A Guide to Living an Extraordinary Life (Instant Help, 2012) Mark C. Purcell and Jason R. Murphy, Mindfulness for Teen Anger: A Workbook to Overcome Anger and Aggression Using MBSR and DBT Skills (Instant Help, 2014) Christopher Willard, Mindfulness for Teen Anxiety: A Workbook for Overcoming Anxiety at Home, at School, and Everywhere Else (Instant Help, 2014) Christopher Willard and Mitch Abblett, Growing Mindful: A Deck of Mindfulness Practices for All Ages (Growing Mindful Games, 2015). A deck of cards with short mindfulness practices to cultivate mindfulness on the go. Available here and here. Guided Mindfulness Meditation Recordings In addition to mindfulnessforteen.com s free guided meditations, here are a few more recordings: Amy Saltzman, MD, Still Quiet Place: Mindfulness for Teens (CD) Gina Biegel, LMFT, Mindfulness for Teens: Meditation Practices to Reduce Stress and Promote Well-Being (CD, MP3) Mindful.org s Audio Resources for Guided Meditations collection: Online, free guided meditations.