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You snooze, you win: Strategies for better sleep

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by

Kate MacIsaac

on 18 March 2015

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Transcript of You snooze, you win: Strategies for better sleep

Strategies for better sleep
You snooze, you win:
Why is sleep important?
Sleep hygiene
Routine: Sleep and wake

Behavioural factors
To nap or not to nap?
“People say, 'I'm going to sleep now,' as if it were nothing. But it's really a bizarre activity. 'For the next several hours, while the sun is gone, I'm going to become unconscious, temporarily losing command over everything I know and understand. When the sun returns, I will resume my life.' ”

-George Carlin,
Brain Droppings

Consumption: Food, drugs
Exercise
Behavioural and environmental practices that impact sleep
You've been up since 6am working on an assignment. You've just finished and want to take a nap. You have 30 minutes before you have to catch the bus to campus. Nap or no nap?
** Nap at your own risk. Napping leaves some alert and ready to resume their day as scheduled. Others experience a complete revitalization that throws off regular sleep **
Sleep Environment
Your bed is for:
Sleep
Sickness
Sex
Sleep Questionnaire Part 2 & 3
Some practical strategies to help you fall asleep
1.
2.
Belly Breathing
3.
Yawn
Abdominal breathing activates the parasympathic nervous system -- The system of rest and digestion
Pretend yawning will make you actually yawn -- another activity that activates relaxation

Try yawning 10 times when you're
getting ready to go to sleep
4.
Progressive muscle relaxation
5.
Things to AVOID before bed:
large meals
caffeine
alcohol
drugs
bright lights & screens
high intensity exercise
Questionnaire: Part 1
Good sleep doesn't happen overnight
Full transcript