Guidelines For Better Sleep

Guidelines For Better Sleep is an informational sheet that provides recommendations for good sleep hygiene. It also offers tips for managing sleep disruptions, such as nightmares.

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Professional version

Offers theory, guidance, and prompts for mental health professionals. Downloads are in Fillable PDF format where appropriate.

Client version

Includes client-friendly guidance. Downloads are in Fillable PDF format where appropriate.

Editable version (PPT)

An editable Microsoft PowerPoint version of the resource.

Overview

Some sleep experts recommend that sleep hygiene issues be attended to as one component of treatment for poor sleep. This sleep hygiene information worksheet was originally developed for clients with post-traumatic stress disorder (PTSD) but its principles are applicable to anyone who suffers with poor sleep.

Why Use This Resource?

Improved sleep hygiene can have a significant impact on sleep quality. This detailed handout provides recommendations to help:

Develop consistent sleep routines.
Manage lifestyle choices affecting sleep quality.
Address and reduce the impact of nightmares.
Create a suitable environment for restful sleep.

Key Benefits

Educational

Serves as a useful psychoeducational tool.

Practical

Offers practical tips for improving sleep and managing sleep disturbances.

Flexible

Helpful for a wide range of clients.

Clear

Accessible and easy to understand.

Who is this for?

Post-Traumatic Stress Disorder (PTSD)

Addresses trauma-related sleep disruptions.

Insomnia

Provides structured guidelines to improve sleep quality.

Anxiety And Depression

Useful for mood-related changes in sleep.

Integrating it into your practice

Introduce

Introduce the concept of sleep hygiene.

Educate

Share the guidelines with clients.

Discuss

Discuss clients' sleep habits and beliefs.

Apply

Encourage clients' to make helpful changes to their sleep routine.

Theoretical Background & Therapist Guidance

Guidelines For Better Sleep is an information sheet with guidelines for good sleep hygiene. It also includes tips for managing sleep disruption such as nightmares. It was originally developed with PTSD patients in mind, but anyone with sleep disturbance should find this helpful.

What's inside

An introduction to the resource.
Therapist guidance for using the resource.
Key references and recommended further reading.

Get access to this resource

FAQs

The resource provides specific techniques for preparing for and managing bad dreams, encouraging pre-sleep relaxation and post-nightmare re-orientation strategies.

Suggestions include avoiding caffeine and alcohol in the evening, establishing a regular sleep schedule, and incorporating daily physical exercise.

It combines sleep hygiene tips with specific techniques for coping with PTSD-related sleep disturbances, offering a holistic approach to sleep management.

How This Resource Improves Clinical Outcomes

By integrating these sleep guidelines into therapy, clinicians can support clients in:

Developing consistent sleep patterns.
Improving sleep quality.
Reducing the impact of nightmares.

Clinicians Who Use This Resource Also Use

Overcoming Insomnia (Second Edition): Therapist Guide

References And Further Reading

Schutte-Rodin, S., Broch, L., Buysse, D., Dorsey, C., & Sateia, M. (2008). Clinical guideline for the evaluation and management of chronic insomnia in adults. Journal of Clinical Sleep Medicine: JCSM: Official Publication of the American Academy of Sleep Medicine, 4(5), 487.