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. To develop good sleep habits, follow these tips:
Sleep Hygiene Self-Assessment: (used as conversation starter for education program or tabling opportunity)
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: (used as conversation starter for education program or tabling opportunity)
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: (Education program = 40 MIN or tabling format)
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.
Yoga Nidra Practice: (Guided Relaxation, 20 MIN – 45 MIN)
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:
1. Body Scan Meditation for Sleep: http://marc.ucla.edu/body.cfm?id=22 (12 MIN, Audio)
2. Yoga Nidra: https://medical.mit.edu/community/sleep/resources (21 MIN, Audio)
3. Guided Sleep Meditation: https://www.youtube.com/watch?v-wiiG2SD6p4g (60 MIN, Video)
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: http://well.wvu.edu/stress
http://well.wvu.edu/stress, powered by the National Sleep Foundation contains a wealth of sleep information, including: the science of sleep, designing a comfortable sleep space, udnerstanding how lifestyle impacts sleep (and vice-versa), and how sleep changes as we age.
Sleep hygiene, what is it, and how can it help my quality of sleep? Find out here: http://well.wvu.edu/articles/your_sleep_game_plan
Why is sleep so important? Find out here: http://well.wvu.edu/articles?sleep_more_important_than_you_think
Stress and tension getting in the way of a good night’s sleep? Try progressive muscle relaxation using a guided recording: http://well.wvu.edu/stress
Learn more about your sleep quality by taking the Pittsburgh Sleep Quality Index Questionnaire: Pittsburgh Sleep Quality Index (PSQI) to evaluate your sleep habits.