WOMEN AGES 50+ FOR OCTOBER 2024

Overview
Session 17: Sleep
When you are trying to lose weight, it makes sense to focus on your food intake and your activity. Another factor that is important to think about is your sleep. In an earlier session, we talked about the damage stress can cause to your
body. When your
body is not rested, it is
in a state of stress. In
addition to this stress,
being tired decreases
your motivation and
makes it hard to
make good choices.
In this session, you will
learn how sleep
affects you, and you
will learn some basic skills that will help you to get the sleep that you need.
How Sleep Impacts Your Body
Two key hormones that affect your hunger are ghrelin and leptin. Ghrelin is the “go” hormone that tells you when to eat. When you are sleep deprived you have more ghrelin and this causes you to want to eat. Leptin
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is the hormone that tells you to stop eating. When you are sleep deprived you have less leptin and this makes it harder to stop eating. Can you see how this combination could lead to weight gain?
In addition to the impact that a lack of sleep has on your hunger and fullness signals, not getting enough sleep can also increase your risk of many health issues including heart disease, diabetes and heart attacks.
How Sleep Impacts Your Behavior
If you are feeling sleepy at work, you may be tempted to reach for a cup of coffee and a doughnut for a quick shot of energy. If you are tired, you may skip the gym and pick up takeout on your way home. When you are sleep deprived and running low on energy, you may reach for comfort, high-calorie foods. Poor food choices and a lack of exercise can lead to weight gain.
Recommendations for Sleep
The National Sleep Foundation says that while sleep needs can be different for different people and change with age, most adults need 7-9 hours of sleep and most older adults (65+) need 7-8 hours of sleep each night.
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Tips to Improve Sleep
➢ Do not go to bed hungry or stuffed.
➢ Limit drinks before bed.
➢ Avoid any caffeine in the afternoon as it can keep you in the lighter stages of sleep.
➢ Limit alcohol intake.
➢ Stick to a sleep schedule. Try to go to bed and
wake up at the same time each day.
➢ Get comfortable. Create a room that is ideal for sleeping. Often, this means cool, dark and quiet.
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Regular activity can promote better sleep.
➢ Manage stress. When you have too much to do and too much to think about, your sleep will likely suffer. (use tips from session 14)
➢ Limit screen time before going to bed, and avoid any screen time while in bed.
➢ Consider making your bedroom a screen free zone to avoid temptation.
✓ Skill Building Activity: Preparing for Sleep (your coach will lead you through this activity)
Sleep Journal
➢
See Handout: Your Sleep Space
Unwind about an hour before bed.
See Handout: 8 Tips to Unwind Before Bed
Limit daytime naps.
Include physical activity in your daily routine.
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If you are struggling to get enough sleep, use the mobile app, website, or the handout provided to track your sleep and the behaviors that may affect your sleep. You may need to track for a few weeks before you can find a pattern. Once you figure out what is preventing you from getting enough sleep, you can work with your coach on making changes. It may take a little time and effort to improve your sleep, but it is worth it. Your body will thank you.
Be sure to track the following:
Total hours of sleep
Number of caffeinated and alcoholic beverages
Physical activity minutes
Nap minutes
Wake time and bedtime
See Handout: Sleep Journal
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✓
Summary
Sleep plays a very big role in overall health. If you are not getting enough sleep, use the tips given in this session and try to increase your sleep hours each night. You may find that your mood, energy, memory, weight, and overall health benefits from your efforts.
Skill Building Activity: Sleep Journal (your coach will lead you through this activity)
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Keep Moving
After getting a good night’s sleep, you may wake up with more energy. Start your day with a set of simple stretches to wake your body up.
Activities
□ Use the app, website, or the sleep journal provided to track your sleep this week.
□ Review the handout for improving your sleep space and make one change to improve where you sleep.
□ Goal setting: Work with your coach this week to set one goal associated with this session. Example: I will decrease my coffee intake to one cup per day.
List your goal here or message it to your coach: ______________________________________________________ ______________________________________________________ ___________________________________________________
Discussion/Questions
□ Ask your coach how he/she would rate the amount of sleep you currently get.
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□ Ask group members if they have any tips or suggestions for getting better sleep.
“Sleep is the golden chain that binds health and our bodies together.” -Thomas Dekker
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Your Sleep Space
Use the five tips below to make your bedroom an ideal place to get the rest you need!
Keep your bedroom temperature comfortable:
● Some studies say 65 degrees is optimal sleep temperature. However, you can play with the thermostat to see what works best for you.
✔Keep the room dark:
● Eliminate as much natural & artificial light as
possible.
● Artificial light from a television, phone or
computer screen can decrease the hormone that helps you fall asleep and stay asleep.
✔Make the room smell nice:
● Using scents like lavender may decrease your
heart rate and blood pressure making you
more relaxed.
● It may help to keep your sheets clean & fresh.
✔Turn off the volume:
● Rather than falling asleep to the sound of the
television, try using white noise or making your room as quiet as possible.
✔Invest in a good mattress and bedding:
● Consider getting a quality mattress about every
eight years and new pillows every two years.

Eight Tips to Unwind Before Bed
Below is the list of tips to help you unwind before bed:
1. Listen to soft, relaxing music
2. Drink non-caffeinated herbal tea
3. Take a warm bath or shower
4. Drink warm milk or warmed up non-dairy alternative 5. Read - hard copies are the best!
6. Practice deep breathing exercises
7. Mediation - try a meditation app!
8. Hide your clock so you can’t keep an eye on it

Sleep Journal Date​:​ ___________
Notes: (Include Stress and Emotions) ______________________________________________________________________________________
Date:​ ___________
Notes: (Include Stress and Emotions)
______________________________________________________________________________________ Date:​ ___________
Notes: (Include Stress and Emotions) ______________________________________________________________________________________
Hours of Sleep
Wake Time
Woke # times
Exercise (Y/N)
Alcohol (Y/N)
Nap (Y/N)
Caffeine (Y/N)
Meds
Energy (1-5)
Bed Time
Hours of Sleep
Wake Time
Woke # times
Exercise (Y/N)
Alcohol (Y/N)
Nap (Y/N)
Caffeine (Y/N)
Meds
Energy (1-5)
Bed Time
Hours of Sleep
Wake Time
Woke # times
Exercise (Y/N)
Alcohol (Y/N)
Nap (Y/N)
Caffeine (Y/N)
Meds
Energy (1-5)
Bed Time