Take home messages and tasks
Text-To-Speech
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- Waking up briefly in between certain sleep stages is normal, and you will easily fall back to sleep if you remain relaxed.
- Sleep Homeostasis and Circadian Rhythm are the body’s natural mechanisms that regulate sleep pressure and the sleep-wake cycle.
- Finding your personal sleep gate (also known as sleep window) is an essential part of this programme that will allow you to get a good quality of sleep.
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Good sleep hygiene involves practices like maintaining a regular sleep schedule and creating a comfortable sleep environment.
- Winding down in the evening and creating a strong association between the bedroom and sleep is essential for good quality sleep. Establishing a pre-bedtime routine helps signal to your body that it’s time to sleep.
Tasks
- Sleep Journal: Please make sure you continue completing your morning and evening sleep diary every day to help you in your sessions with the therapist and keeping a regular sleep schedule.
- Sleep Hygiene: Review and improve your sleep hygiene practices, such as setting a consistent bedtime? Improving the sleep environment and reducing screen time before bed.
- Wind-Down Routine: Search for a right wind-down activity. Take at least 30 minutes before your bedtime for your winddown. Consistency is key! Make it a routine!
Please remember to send a screenshot photo of your weekly morning sleep diary at the end of every week to . This is to ensure your therapist sessions can be used as efficiently as possible.