Weekly assignment 4: Sleep

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The most important thing you can do to maintain your sleep changes is to practise the skills that you have learned. Review the key messages from this module below and complete the weekly assignment to practise your skills.

Key points

  • Sleep can affect all areas of your life, including your concentration, mood, energy levels and sensitivity to pain.
  • In this module, you learned some tips for healthy sleep, including keeping a consistent sleep schedule, using your bed only for sleep and avoiding electronics starting 30 minutes before bedtime.
  • Try out the tips for a healthier sleep routine this week, then return to this page to review how they worked for you.

Key messages

1. Keeping a consistent sleep schedule

Keeping a consistent sleep schedule allows your body to develop a rhythm between sleep and wake periods. This rhythm makes it easier to fall asleep at bedtime because your body knows it is time to go to sleep. Using your bed only for sleep helps reinforce this schedule and allows you to get a better sleep.

2. Sleep habits

Healthy sleep habits and environment changes will help you get a better night’s sleep. Agree to an “electronics curfew” starting 30 minutes before bedtime. This means no TV, cell phones, videogames, computer, text messaging, and so on. The best approach is to remove these from the bedroom, but for items that cannot be easily removed (TV, desktop computer), at least agree to keep them turned off.

Your weekly assignment

You’ve learned why healthy sleep habits are so important for improving your sleep quality. This week, we want you to try out some new ways to have a healthier sleep routine. You might want to look back at the “Tips for healthy sleep” page for some ideas.

What are the two habits you will work on this week to improve your sleep?

Assignment review

1. What time did you go to bed last night? What time did you wake up this morning?

2. Rate the quality of your sleep last night, from 1 (very poor) to 10 (excellent).

3. What two sleep habits did you work on? How did it go?

Dernières mises à jour: janvier 4th 2024