The difference between tossing and turning and a better night’s sleep is same time, same place, 8 hours. Sleep is just like any other habit, and developing a habit is based on repetition.
- Use your bed only for sleeping—no homework, no eating, no computers, or TV watching.
- Go to bed at the same time, sleep in the same place, and try to get eight hours of sleep each night.
Residence Hall Education Programs
Sleep Hygiene Self-Assessment:
This quiz based on the SHAPS sleep hygiene scale teaches students the effects certain behaviors have on sleep and increases their knowledge about food, alcohol and caffeine effects on sleep.
Epworth Sleepiness Scale
The Epworth Sleepiness Scale is used as a subjective measure of a person’s daytime sleepiness. Students rate their tendency to become sleepy in eight different scenarios, and the total score estimates whether they are experiencing excessive daytime sleepiness.
Sleep Habit Simulator
The sleep habit simulator is a hands-on game that challenges students to create an ideal sleep environment by removing items in the room that detract from sleep and adding items that aid sleep.
Education program = 40 MIN or tabling format
Yoga Nidra Practice:
Yoga nidra or “yogic sleep” is a state of consciousness between waking and sleeping and brings the body, mind, and spirit into a deep form of relaxation. This form of guided relaxation brings physical benefits, such as reduced stress and better sleep, and as a meditation practice, it can bring about a profound sense of joy and well-being. Use the following guided meditations for a group or individual yoga nidra practice:
- Body Scan Meditation for Sleep: http://marc.ucla.edu/body.cfm?id=22 (12 MIN, Audio)
- Yoga Nidra: https://medical.mit.edu/community/sleep/resources (21 MIN, Audio)
- Guided Sleep Meditation: https://www.youtube.com/watch?v-wiiG2SD6p4g (60 MIN, Video)
Guided Relaxation, 20 MIN – 45 MIN
Progressive Muscle Relaxation Practice
A 15-20 minute relaxation experience using Progressive Muscle Relaxation, Visualization, or focused concentration with a script. This experiential activity can be delivered by a peer, through the use of a script provided, or a guided recording can be used from.
The importantance of sleep. The science of preparing for good sleep is called “Sleep Hygiene” and there is a right way and a wrong way to do it.
Stress and tension getting in the way of a good night’s sleep? Try progressive muscle relaxation using a guided recording.
Learn more about your sleep quality by taking the Pittsburgh Sleep Quality Index Questionnaire: Pittsburgh Sleep Quality Index (PSQI) to evaluate your sleep habits.