| Making sure we are getting ample rest is
| |
| | for the entire week. If you lay down and
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| one of the single-most important factors
| |
| | aren't sleepy, don't get out of bed. Read
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| in maintaining a positive attitude and
| |
| | a book or listen to music to relax.Avoid
|
| lower-stress which in turn increases our
| |
| | caffeine.Cut off caffeine (even if you
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| ability to challenge life, care for our
| |
| | think it doesn't affect you) at least 6
|
| selves, and care for others. With today's
| |
| | hours before going to sleep.Smokers: If
|
| hectic pace many of us aren't refueling
| |
| | you smoke, avoid smoking an hour before
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| with adequate sleep or quality sleep.
| |
| | going to bed. Smoking can cause restless
|
| Lack of sleep or lack of quality sleep is
| |
| | sleeping.Health Watch: Our need for sleep
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| not something to take lightly. When we
| |
| | is tied to body weight - the more we
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| are tired we lose our ability to operate
| |
| | weigh, the more sleep we need. Snoring,
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| at our best which can quickly damage
| |
| | which interferes with solid sleep, can
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| relationships, self-esteem, and job
| |
| | also often be reduced through weight loss
|
| performance.Are you getting enough
| |
| | and physical activity. Excess weight
|
| sleep?Answer these questions based on the
| |
| | doesn't just affect us during the day,
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| last 7 days:Do you sleep through your
| |
| | but at night as well. Consider beginning
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| alarm clock (once or more a week)
| |
| | a health regimen to increase energy and
|
| Do you use the snooze button to sneak
| |
| | improve sleep.Worried? If your mind is
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| some extra sleep?
| |
| | filled with worries, write them out in a
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| Do you sleep in on weekends or days off?
| |
| | journal before going to bed.Create a
|
|
| |
| | Relaxing Routine: A bath or shower before
|
| Do you wake up feeling non-refreshed?
| |
| | bed, reading a book, listening to calming
|
| Do you find that you are irritable
| |
| | music or doing some stretching can all
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| during the day (especially in the
| |
| | help slow down the body and mind for more
|
| afternoon)?
| |
| | restfull sleep.Avoid late night
|
| Do co-workers or family members often
| |
| | snacking:After dinner, minimize any
|
| ask what is bothering you (they can't
| |
| | snacking to very simple and
|
| identify an obvious source)?
| |
| | easy-to-digest snacks. If a body is
|
| Do you have difficulty focusing on a
| |
| | working to digest a lot of food it can
|
| task for over an hour and completing it
| |
| | hamper the sleep process. Avoid snacks
|
| accurately?
| |
| | with additives or artificial sweeteners
|
| Do you find yourself making "little" or
| |
| | and avoid protein.Prepare at night:
|
| "silly" mistakes? (Mistakes that could
| |
| | Prepare as much as you can for the day
|
| have been easily avoided by paying
| |
| | ahead. Set out clothes. Plan you day.
|
| attention to detail.)
| |
| | Advance preparation helps people relax so
|
| Does the amount of sleep you get each
| |
| | they can sleep better.Activity matters:
|
| night vary by more than an hour?
| |
| | As our activity increases through this
|
| (Example: 6 hours Monday, 5 hours
| |
| | program to 5 days-a-week of 30 minutes
|
| Tuesday, 8 hours Saturday)
| |
| | activity, you should find your sleep
|
| Would you describe yourself as moody or
| |
| | quality improves. Try to avoid exercising
|
| would your co-workers or family?Someone
| |
| | right before bed as exercising creates
|
| who is getting adequate sleep will
| |
| | endorphins and energy that will make it
|
| usually answer less than 2 yes
| |
| | hard to sleep.Make a sleep-friendly
|
| responses. If you marked between 3 and
| |
| | environment: Make the room as dark as
|
| 5, lack of sleep or lack of quality sleep
| |
| | possible--use an eye mask if necessary.
|
| is likely having a negative impact on
| |
| | Use ear plugs to block out sound or use a
|
| your life. If you marked 6 or more, lack
| |
| | fan or soft-constant music to mask sounds
|
| of sleep or lack of quality sleep cannot
| |
| | that can disturb sleep. Turn your clock
|
| be ignored any longer. Not only is it bad
| |
| | so you cannot see the time.But I don't
|
| for your health and stress level, it is
| |
| | have enough time to sleep!If you don't
|
| also a risk for hurting your overall
| |
| | get ample sleep and score high then you
|
| performance and relationships.Notes: If
| |
| | are going to have a lot of extra pressure
|
| you scored 5 or more, you may want to
| |
| | and problems to deal with. Instead of
|
| re-take this quiz each week to monitor
| |
| | spending hours of dealing with stress,
|
| your improvement. Also, scores can vary
| |
| | why not just use those hours to get the
|
| week to week depending on hormones. We
| |
| | sleep your body needs? When you sacrifice
|
| shouldn't seek continual perfect weeks,
| |
| | sleep, remember that you aren't only
|
| but we want to make sure that more often
| |
| | affecting you--but all of those who
|
| than not we are getting our zzzz's. Aim
| |
| | interact with you! Need more help on
|
| to be marking 3 or less yes responses 3
| |
| | sleep? Check out the National Sleep
|
| out of every 4 weeks.How much sleep do I
| |
| | Foundation at Weekly Challenge:How did
|
| need?That answer varies greatly
| |
| | you score on the sleep test? Based on
|
| person-to-person. The best way to uncover
| |
| | your answers, what are two changes you
|
| your personal sleep quota is to use the
| |
| | can make this week to improve the quality
|
| above quiz as a guideline. Experiment
| |
| | of your sleep? To learn more about the 16
|
| with different hours of sleep each week.
| |
| | Step Health Challenge with Brook Noel
|
| When you find your scores are low, you
| |
| | visit => from Week 5 of the 16 Week
|
| are likely in the right range for you.
| |
| | Health Challenge ProgramBrook Noel is the
|
| However, prior to monitoring your nightly
| |
| | creator of the best-selling 70 Day Life
|
| zzzz's to determine your optimum level,
| |
| | Makeover Program for Women .. The Change
|
| make sure you have followed the
| |
| | Your Life Challenge.
|
| suggestions that follow. By following
| |
| | This program has helped thousands of
|
| these suggestions you can avoid having to
| |
| | women take control of their home,
|
| "oversleep" to compensate for poor
| |
| | finances, relationships, clutter,
|
| habits. As a general rule, 8 hours of
| |
| | time-managmenet and more.She is the
|
| sleep should be plenty for a healthy
| |
| | author of 19 books and maintains three
|
| adult.How to Get a Good Night's
| |
| | free newsletters. The Daily Rush is
|
| SleepChoose a schedule and stick to it.
| |
| | devoted to quick and easy recipes; Good
|
| Choose a time to go to sleep and a time
| |
| | Morning! is a daily newsletter to get
|
| to get up. Maintain this daily, including
| |
| | your day off to a great start and The
|
| days where you have the privilege of
| |
| | Challenge Weekly offers a personal
|
| sleeping in. Sleeping in just 1-2 days a
| |
| | challenge for self-improvement each week.
|
| week can throw off your sleep schedule
| |
| |
|
