Snooze Better Series

Snooze Better

​Presented by Raquel Clements

What does sleep affect?

• Brain stores new information and gets rid of toxic waste​

• Nerve cells communicate and reorganize​

• Body repairs cells, restores energy, and releases hormones and proteins​

• Metabolic activity and body temperature decrease, allowing energy conservation and tissue regeneration​

• Immune system is activated to fight disease and infection

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What do you CURRENTLY do to help you sleep?

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​Cognitive Behavioral Therapy

​Apple Devices

​Android Devices

Insomia Severity Index

What and Why

• Assesses symptoms of insomnia on a five-point scale

• Monitor changes in these symptoms

SMART Sleep Goal

• Specific: Create a roadmap for improvement that leaves no room for ambiguity. Ex: “fall asleep within 15 minutes of going to bed.”

• Measurable: Quantifying your sleep progress. Ex: # of hours slept per night, the frequency of nighttime awakenings, or the time it takes to fall asleep.

• Achievable: Considering your current sleep habits, lifestyle, and any potential obstacles you may face. Ex: gradually increasing your sleep duration by 15-30 minutes per week

SMART Sleep Goal

• ​Relevant: Sleep goals are relevant to your broader life goals. Ex: Training for a competition? Set a sleep goal that supports your physical recovery

• Time-bound: Adds a sense of urgency and helps prevent procrastination. Ex: Target date for achieving a specific sleep duration or committing to maintaining a consistent sleep schedule for a set period

SMART Sleep Goal Examples

• “I will get 8 hours of sleep, at least 4 days this week.”

• “I will cut down on my screen time before bed by reading a book for 10 minutes

  before bed this week, and then reading for 20 minutes before bed the next week.”

• “By the end of the year I will have a regular sleep schedule. Bed times included!

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BRAINSTORM: What are something you can do better to ensure you are getting the best sleep you can?

Optimize Your Sleep

• Keep your wake time the same, every day, even on off days, once you are on a schedule

• Don’t lie awake in bed for more than 20 minutes

• Avoid caffeine 6 hours before bedtime & nicotine and alcohol a couple hours before bedtime

• Avoid bright artificial light (TV, computer screen) before bedtime

• Get some exercise but avoid strenuous exercise within 3 hours of bedtime

• Avoid heavy meals within a couple hours of bedtime but a light snack may be sleep promoting

• Keep bedroom environment quiet, cool, and dark

Make a Plan

• Review your ideas

  Are the brainstorming ideas enjoyable and realistic? Try the

  most enjoyable and realistic ideas

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Sabotage: What is one thing that could get in your way of a good nights sleep?

• Can you navigate those challenges better?

• Do you have options?

​Plan for those challenges