Week 3 Sleep Hygiene and Relaxation
This session will: Help you to understand lifestyle and environmental
factors that can affect your sleep and how to make changes
Introduce you to two different relaxation methods to
promote sleep
The Right Environment for Sleep
It is now time to consider how to create the right environment for sleep including preparing the bedroom itself and your preparation for going to bed.
Firstly….. Temperature Air Quality
Bedtime Wind-down
• The important thing is that the 60-90 minute period before retiring to bed should help you to start unwinding: – Slow down. – Consider a warm bath. – Sit down an hour or so before bedtime with a
decaffeinated drink and a light snack. – Read, watch TV, listen to relaxing music.
Session 3
Homework • Sleep diary and thought record. • Sleep scheduling and challenging
sleep thoughts. • Sleep hygiene changes – lifestyle and
environment. • Bedtime wind down and relaxation. What’s Coming Next Session? • Dealing with a racing mind.
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