30 Days of Sleep Hygiene Patient Education Plan for Healthy Sleep Habits
Helping patients build and maintain healthy sleep habits to achieve their goal of healthy sleep hygiene.
Sleep has a powerful affect on many of the body’s functions. Dr. Michael Twery, sleep expert at National Institutes of Health stated, “Sleep affects almost every tissue in our bodies. It affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.” (1)
Research has shown that poor sleep, as well as stress, can have a detrimental affect on one’s health. Sleep deprivation can lead to increased hunger, a higher daily average blood pressure, and higher glucose levels increasing one’s risk for obesity, heart disease, stroke, and Type 2 diabetes, among other conditions. (2)
When sleeping, the body works together to recover and keep your body healthy. Good sleep improves hormonal balance, keeps the heart healthy, benefits mood and reduces stress. It’s important that your patients have healthy sleeping habits in order to ensure their body is functioning well and to avoid risk of chronic conditions like heart disease and diabetes. (2)
What is the 30 Days of Sleep Hygiene Plan?
The 30 Days of Sleep Hygiene Plan is an educational program that your patients can follow to develop their own set of healthy sleep habits that will help them achieve their goal of proper sleep hygiene. Different methods work for different people, and this program will allow your patients to be discover what works best for them.
Whenever we’re sleeping, our body and our mind are replenishing cells, rebuilding tissue, and restoring energy. No sleep means no energy. And no matter our age, maintaining healthy sleep hygiene is crucial to both our physical and mental health. Practicing good sleep habits can improve our health, productivity, and overall quality of life.
This plan involves practicing different methods that will help induce sleep along with taking natural supplements that can provide benefits past better sleep.
What Supplements Are Suggested in This Plan?
The 30 Days of Sleep Hygiene Plan has three main suggested supplements for your patients. You can change these supplements out on different days or everyday and suggest the supplements that you think will be best for your patients.
The three default supplements that are included in the plan are melatonin, valerian root, and chamomile (3). Here’s a brief summary of each one:
Melatonin:
- Natural hormone produced by the pineal gland and released into the bloodstream
- Can be externally produced as a pill, capsule, chewable, or liquid
- Beneficial for those who have sleeping problems related to Delayed Sleep-Wake Phase Disorder (DSWPD) and jet lag
- Can help adjust your sleep cycle if needed when taken before bedtime
Valerian Root:
- Popular natural sleep aid
- Can reduce anxiety and improve sleep in a lot of people
- Can help people to fall asleep faster, improve sleep quality, and remain in a deep sleep stage for a longer amount of time
- Can also provide other benefits such as helping manage OCD, hot flashes, tension headaches, and general pain
Chamomile:
- Made up of many chemical compounds including apigenin, which has a mild tranquilizing effect
- Helps improve the quality of sleep and reduces sleep barriers
- Has calming effects which can reduce anxiety
- Can also provide other benefits such as boosting immunity, reducing muscle spasms, treating cold symptoms, soothing stomach aches, and reducing stress
What’s Inside the Plan?
Guiding your patients through their journey to better sleep hygiene can be difficult, and it can definitely be a chore to collect all of the needed information.
Fortunately, their program will provide them with daily supplements, tips, and tasks in order to help them transition to the 30 Days of Sleep Hygiene Plan made specially for them. This way, they can maintain their healthy sleep hygiene plan even after the 30 days are up.
Each day, their program will start with a helpful tip that they can follow throughout their everyday lives. Here is an example:
These are intended to give your patients some tips and ideas that will help them maintain a healthy sleep plan during and after the 30 Days of Sleep Hygiene Plan. Patients can take in the information provided and use it throughout their daily lives.
Their daily tips are then followed by daily tasks that will keep them on a healthy, grounded schedule throughout their plan. Here is an example:
These tasks encourage patients to make sure they are tracking the supplements that need to be tracked and writing in their journal in order to keep you updated with their progress.
Following these tasks are the daily supplements that your patients will have the chance to follow. Here is an example:
Each day provides this content for your patients and are a great help when it comes to easily adjusting to their new plan.
Why 30 Days of Sleep Hygiene?
We recognize that some doctors and some patients may need individualized approaches to wellness plans, so that’s why our 30 Days of Sleep Hygiene Plan as well as our 60+ other remote care programs are all customizable using our content management system, if you choose to modify the program.
Their program will also come with access to a complete remote patient monitoring web portal and app for iPhone and Android. Patients will be able to track their progress, keep a journal, and follow your prescribed program materials everyday with ease, all while making the process of health monitoring much easier for you.
Use the 30 Days of Sleep Hygiene Plan today to guide your patients through a healthy and safe way to improve their sleep hygiene. If you’re not already using the BodySite remote care platform, you can sign up for a free trial at this link. If you’re already a member, check out the 30 Days of Sleep Hygiene Plan today!
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