Page 33 - Vision Manual

Sleep Between 7 and 10 Hours: Research suggests that sleep is an integral part of mental and physical health. Individuals with disrupted sleep schedules are more likely to suffer from a wide variety of difficulties ranging from heart disease and diabetes to anxiety and depression. While every person is different, the range of healthy sleep for most adults is between 7 and 10 hours. Too little sleep can lead to increased difficulty managing mood, irritability, confusion, and fatigue. Too much sleep is linked to lowered metabolism, depression, cognitive slowness, and increased vulnerability to physical illness. Getting good sleep means practicing sleep hygiene regularly. Sleep hygiene includes a wide variety of activities and factors, some of which are described below:
 Keep to a regular sleep routine as best you can.
 Develop a “pre-bed” ritual that includes activities that slow your mind and body
to ready you for sleep. This can include taking medications, stretching, physical hygiene such as brushing teeth or washing your face, listening to relaxing music, deep breathing or meditation, light reading, and preparation for the next day.
 Sleep in a quiet, dark, clean space.
 Do your best to avoid using your bed for anything other than sleeping.
 Keep white light sources off or out of your room when sleeping. This includes
computers, tablets, smart phones, televisions, and game devices.
 If you can’t fall asleep within the first 20-30 minutes, get out of bed and do
something soothing and relaxing. Return after 5-15 minutes.
Question: What happens to your mood and mental health when you get too little sleep? Do your symptoms change? What can you do to start building better sleep hygiene?
Exercise Regularly: Balanced exercise can positively impact almost any symptom of mental illness. Research shows that half an hour of gentle physical activity a day alleviates symptoms of nearly every psychiatric and medical disorder. Find natural ways of exercising, like taking the stairs, parking at the far end of a parking lot, playing with pets, or taking walks. Humans are not designed to sit still, so movement is vital. Consult a physician with any concerns you might have before starting an exercise routine.
Questions: What do you do to stay active? What helps you be physically active? How does your mood change when you are active? How about when you are inactive?
Daily: Every part of PLEASED is something that, if done daily, will help you reduce your vulnerability to intense emotions over time. While occasionally lapses are understood and expected, these different concepts and activities will be most effective when practiced every day.
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