Healthy Sleeping Habits
A national poll found that 65% of people report they do not get enough sleep
You may be sleep deprived if….
• You sleep through the alarm clock.
• You have morning grogginess.
• You use caffeine to wake you up or to help you stay awake during the day.
• You have difficulty concentrating or are forgetful.
• You turn down social engagements because of fatigue.
• You find it difficult to keep your eyes open while driving at night.
• You fall asleep within 5 minutes of going to bed.
• You are irritable with family members and co-workers.
• It takes you longer to get things done.
• You experience the mid-afternoon slump.
• You are tired all the time or have trouble staying awake in class.
Sleep hygiene is important to your physical and psychological well being. In addition to the above, not getting enough sleep results in:
• Slow response time, decreased reflexes, hand tremors; high blood pressure
• Decreased immune function (more colds, flu); decreased body temperature
• Stomach problems (heartburn, indigestion); menstrual irregularities
• Mood swings; irritability; impatience; anxiety; depression
• Impaired judgment; increased errors or accidents (esp. traffic)
To get a good night’s rest…
Do not skip meals. Consume 3 meals and 2 snacks during the day. Consume smaller meals as the day progresses.
Do not go to bed hungry or full; eat a light evening meal (this should be the smallest meal of the day). Eat your last snack one hour before bed.
Meals should be moderately low in fat, but have a good mix of protein and carbohydrate for satiety.
Avoid caffeine after 6 PM – drink herbal tea or decaffeinated coffee or sodas
Avoid alcohol and drugs – alcohol may put you to sleep quicker, but it has negative effects in the second half of sleep.
Do not nap during the day.
Get at least 20 minutes of exercise per day
Reduce your stress by using relaxation techniques such as Yoga, meditation
7 Deadly Habits
The 7 deadly habits are behaviors that we do in relationships which over time will destroy the connection we have with the other person. These habits were introduced by William Glasser who wrote the book Choice Theory.
7 DEADLY HABITS
BRIBING OR REWARDING TO CONTROL
All of the above habits exert external control over others--you are taking away their choices or their freedom. Getting rid of these is central to our mental health and healthy relationships.
The following habits improve all relationships:
7 CARING HABITS
THESE HABITS ARE NOT CONTROLLING. YOU ARE LETTING OTHERS LIVE THEIR OWN LIVES. THE PEOPLE WHO USE THESE HABITS ARE HAPPIER THAN MOST OTHERS.
Linda Peterman, Life Coach, Retired Mental Health Counselor