Sleep Hygiene

Sleep Hygiene - Transcript

Sleep Hygiene Sleep Hygiene
NDSU Counseling Center Ceres 212 231 7845 www ndsu edu counseling

What is sleep hygiene What is sleep hygiene
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Sleep practices that help you maintain your health These practices can help you get to sleep easier and feel more rested

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Why does it matter Why does it matter
Sleep deprivation can cause the following shortened life spans increased risk of heart disease and stomach problems irritability depression increased risk of automobile crashes decreased work performance and memory lapses marital social and employment problems difficulty learning

Basics of Good Sleep Hygiene Basics of Good Sleep Hygiene
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Protect your need for sleep Keep regular sleep hours

Ensure that you have 7 5 8 hours set aside for sleep every day an erratic sleep schedule messes up your biological clock and can make getting a full night s sleep more difficult go to bed at the same time every night and get up at the same time every morning

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Basics of Good Sleep Hygiene Basics of Good Sleep Hygiene
Avoid vigorous exercise before sleep s Avoid late afternoon or evening naps s Avoid eating large meals before bed s Do not allow yourself to lie in bed and worry
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get up and do something to alleviate the worry like journalling

Basics of Good Sleep Hygiene Basics of Good Sleep Hygiene
Avoid caffeine before bed s Take a warm bath before bed if you have a particularly difficult time getting to sleep s Listen to soothing music s Use your bed only for sleeping
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do not read watch tv or study in bed learn to associate your bed with relaxation

Basics of Good Sleep Hygiene Basics of Good Sleep Hygiene
Ensure a dark quiet cool environment s Avoid oversleeping or lying in bed for prolonged periods of time after your sleep is completed
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If you can t sleep If you can t sleep
Try not to care whether you fall asleep or not sometimes worrying about falling asleep is enough to keep you awake s Do something relaxing to distract yourself from you inability to sleep
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If you can t sleep If you can t sleep
Avoid activities like housekeeping laundry reading etc that will get you active s Try boring activities s Eat a light snack
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To Learn More To Learn More
Visit with the Counseling Center Visit Student Health Services
212 Ceres Hall 231 7671 www ndsu edu counseling

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Wellness Center 231 7331 http wellness ndsu nodak edu shs