What is the theory behind this Importance of sleep worksheet?
Sleep hygiene refers to sleep related habits. Maintaining proper sleep hygiene is linked with positive mental health outcomes, whereas poor sleep hygiene is associated with mental health difficulties. Our mind needs rest just as much as our body. Some have even called sleep a ‘fuel for the brain’. A focus on improving it can alleviate symptoms of depression.
How will the worksheet help?
This worksheet will provide therapy clients with a list of habits that can greatly improve their quality of sleep. It will also help them identify and correct any unproductive behaviors that may be negatively affecting their sleep quality.
How to use the worksheet?
Guide the clients to review the sleep hygiene chart and try to follow the mentioned habits throughout the week. Moreover, each morning, instruct them to give a rating of how well they have slept. This will allow them to quantify their quality of sleep.
Importance of sleep worksheet
Sleep Hygiene Chart
A good night’s sleep is the key to a productive tomorrow. Read through the checklist and try to follow the mentioned habits for a week.
|Go to bed at the same time everyday|
|Wake up at the same time everyday|
|No electronic devices before 1 hour (TV, Mobile, Laptop etc.)|
|Dim the lights|
|Minimize noise distractions|
|Avoid caffeine before bedtime|
|Avoid alcohol before bedtime|
|Eat a light dinner|
|Relaxation techniques before bedtime (whatever works for you)|
|Exercise during the day|
|Get some sunlight during the day|
|How well did you sleep?(0: poor 5: excellent)|
Walker, M. P., & van der Helm, E. (2009). Overnight therapy? The role of sleep in emotional brain processing. Psychological bulletin, 135(5), 731–748.
Bishop, T. M., Simons, K. V., King, D. A., & Pigeon, W. R. (2016). Sleep and Suicide in Older Adults: An Opportunity for Intervention. Clinical therapeutics, 38(11), 2332–2339.
Goldstein, A. N., Greer, S. M., Saletin, J. M., Harvey, A. G., Nitschke, J. B., & Walker, M. P. (2013). Tired and apprehensive: anxiety amplifies the impact of sleep loss on aversive brain anticipation. The Journal of neuroscience : the official journal of the Society for Neuroscience, 33(26), 10607–10615.
You can download this worksheet here.