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A Good Night's Sleep:
A Good Night's Sleep:
where you are able to; get to sleep within 10-20 minutes, sleep through the night, and wake up feeling rested in the morning.
where you are able to; get to sleep within 10-20 minutes, sleep through the night, and wake up feeling rested in the morning.
The Sleep Cycle
The Sleep Cycle
We cycle through REM and non-REM sleep between 4 and 6 times nightly.
Each cycle consists of different phases, noted here by changes in brainwaves (EEG).
Reference Links:
Reference Links:
What happens to your body while you sleep / Queensland Health - more about restorative sleep
www.sleepfoundation.org/stages-of-sleep a further look into sleep stages
"The Neuroprotective Aspect of Sleep" - study (2015) National Library of Medicine
More in depth - Brain Basics: Understanding Sleep / National Institutes of Health (NIH) - brain structures, biological mechanisms (circadian rhythms and homeostasis) and neurotransmitters.
Occupational Therapy Practice in Sleep Management (2018) -reference /Models for clinical use.
trouble sleeping?
trouble sleeping?
Improve sleep outcomes by improving daily and nightly habits.
we have some sleep hygiene tips here
If you have trouble falling asleep, staying asleep, and experience daytime fatigue on a consistent basis, talk to your physician or sleep specialist.
If you have trouble falling asleep, staying asleep, and experience daytime fatigue on a consistent basis, talk to your physician or sleep specialist.
Use the Sleep / Wake Schedule Planner Worksheet to help yourself to a better night’s sleep.
One way to practice good sleep hygiene is to have a regular sleep / wake schedule. The wellness worksheet helps plan your sleep /wake schedule, simple bedtime routine, and sleepless-night-activities. Having a plan for those tough nights can help keep things calm and increase the likelihood of getting back to sleep. Information and suggestions are provided to help plan smarter back-to-bed-activities.
12 h and 24 h schedule planner pages
shaded rows with prompts or no-fill minimalist pages
For personal and clinical use.
Collecting your sleep data should be easy. The more information you gather the easier it will be to see patterns, and the easier it will be to see where to focus in order to improve sleep quality. Sleep: Bedside Sleep Logbook and Insomnia Tracker is the just-right solution between blank and overly complex pages. While it is predominantly a tracker, there are some helpful suggestions on improving sleep hygiene and what to do if you can’t sleep.
bound notebook for sleep logging
bound notebook for sleep logging
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