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.
Thank you to the 251 staff and physicians that participated in the 2021 Healthy Sleep Challenge.

Healthy Sleep Habits

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).
• Maintain healthy sleep hygiene.
• 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

“The Sleep You’ve Dreamed About” lunchtime talk
In case you missed it or would like to revisit it, here is the recording of the July 7 talk.

10-minute Mindfulness Practices

Week 1: Yoga in Bed: Unwind & Relax Your Body

This short sequence is here to help you release the tension that accumulates throughout the day. Join Tristina for this simple & sweet practice that you can do right from bed! Use these feel-good movements to create space and ease in your spine & lower body. It’s amazing how effective a short amount of movement can be. Incorporate this into your evening wind-down ritual or when you’re having trouble falling asleep. Sweet dreams!
Suggested props: A pillow

Week 2: Breathe Your Way to Peace

Your breath is the anchor into the present moment. Respiration naturally produces movement and shape changes in your body. It is common to have most of the movement get stuck in your upper chest, especially when you are stressed and overwhelmed. Join Michael for a class that helps you breathe with more depth. Breathing deeply changes the shape in your belly, which can activate your parasympathetic nervous system (rest/digest/relax response). Conclude the class feeling calmer and more grounded.
Suggested props: A pillow + blanket

Week 3: Yoga Nidra: Guided Relaxation Meditation

In a world of chronic exhaustion and over stimulation, yoga nidra is a method that is intended to induce full body relaxation, bringing about calmness, quietness and clarity to the physical body and mind. Yoga nidra, also known as “yogic sleep,” is a deep meditation that uses a variety of techniques—including guided imagery and body scanning—to aid relaxation and offer balance and healing in the body and mind. Use this practice to feel restored and rejuvenated.
Suggested props: a pillow + blanket

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.