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isodoit.com / Brian Golter / Leisure | Sciences and Education | Health-Related Knowledge and Skills
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Doers: 13 | 
Form: Cognitive Task | 
Phase:  | 
Type:  | 
Level:  | 
Code:
Start: Nov 17, 2019 | 
When:  | 
Duration: 5 Minute(s)
Goal: this task will improve the satisfaction of the goal to get better sleep.
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Assessment Task
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Form: Operative Task | 
Title: How well are you sleeping? | 
Phase: Post-Execution | 
Type: Assessment | 
Level: 1 | 
Duration: 5 Minute(s)
step instructions response
1 Between 1-10, how many hours of sleep do you average each night?
2 Are you experiencing any medical conditions that could account for your lack of sleep? If so, let us know in the space provided.
3 Are you currently taking any medication to help you sleep? If so, let us know in the space provided.
4 Would you like to receive active, nutritive and cognitive isoBlogs that will improve your sleep?
Form: Cognitive Task | 
Title: Steps to Better Sleep | 
Phase:  | 
Type:  | 
Level:  | 
Duration: 5 Minute(s)
step instructions response
1 Go to bed and get up at the same time every day.

Yes, this really works. Just think of the benefits of waking up feeling refreshed.

Are you willing to give this Step a try?
2 Don't go to bed either hungry or stuffed. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet. Nicotine, caffeine and alcohol deserve caution, too.

Do you agree that this Step might help improve your sleep?
3 Create a bedtime ritual.

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music.

Be wary of using the TV or other electronic devices as part of your bedtime ritual.
4 Get comfortable.

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet.

Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
5 Include physical activity in your daily routine. Go to the Add tab and find an Active isoBlog that fits your needs and schedule.

Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

Do you currently have a regular exercise routine?
6 Manage stress.

When you have too much to do — and too much to think about — your sleep is likely to suffer. Getting organized, setting priorities and delegating tasks will help reduce your stress. Before bed, try writing down what's on your mind and then set it aside for tomorrow.

How often do you go to bed with nagging thoughts in your head?
7 Knowing that these Steps have been time tested to work, how do you feel about getting a good night sleep tonight?
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