Healthy Sleep Challenge

Healthy Sleep Challenge & Resources

Just like eating well and regular exercise, sleep is an important factor in your overall wellness, yet many of us do not get the recommended amount of sleep per night to wake up feeling refreshed and energized for the day ahead. Lack of sleep is linked to higher risk of cardiovascular disease, diabetes, cancer, depression and anxiety. It could also make it harder to maintain other healthy habits, such as eating well, exercise, and stress management, which support healthy sleep.

  Healthy Sleep Habits (Hygiene) Focus on adopting at least one these healthy sleep habits every day during the challenge to improve you sleep health:

• Maintain a regular sleep schedule. Go to bed and wake up the same time every day (even on the weekends).
• Avoid naps during the day. It will make it harder to get a good night sleep.
• Don’t stay in bed awake for more than 5-10 minutes . If you are restless, get up and do something relaxing.
• Don’t watch TV, browse your smartphone or read in bed. Your bed is reserved for sleeping only.
• Turn off all electronics at least 1 hour before your bedtime. It will help you to unwind.
• Create a relaxation ritual before bed, like meditating, coloring or reading.
• Don’t drink caffeine (coffee, energy drinks) after 12 p.m.
• Avoid inappropriate substances before bed, like nicotine and alcohol.
• Set up your room to be cool, comfortable, quiet and dark.
• Exercise daily but avoid any strenuous exercise at least 4 hours before bedtime. Activities like a light stroll or stretching is ok.

Healthy Sleep Resources Meditation & Stress Reduction

• KP self-care apps (calm & mystrength)
• Practice One Moment meditation in your day-to-day work
• KP Meditation Podcasts
• MindfulHub On-demand Mindfulness Resources

Sleep Health Videos

• Sleep is your Superpower ted talk presented by Matthew Walker, PhD, University of California, Berkeley professor of neuroscience
• KP’s Creating a Buffer Zone for a good night sleep

KP resources

• KP My Doctor Online Sleep Better web-page for tips and resources
• Kaiser Permanente offers free coaching to help with quit smoking, weight management, healthy eating, stress reduction, increase physical activity and healthy sleep. Book an appointment with a Wellness Coach online or call (866) 862-4295 to get started.
• Take a stroll on one of our KP Thrive Walking Paths, available at each facility (with 6-foot distance from others)
• Employee & Physician Assistance Program (EAP) Services – Individual sessions can be done virtually with a video or telephone visit.