Here in St. Michael's House, we recognise the importance of good quality sleep for everyone we support.
This resource is for anyone who would like to learn more about how to improve their sleep, or the sleep of someone they care for.
You can watch this in one go here or skip to each chapter that you are most interested in by clicking on the icons. Each chapter is also outlined below.
With the help of Orla Owl, this video helps us to learn more about sleep habits, including sleep hormones, bedtime routine and environment, sensory needs and diet.
Introduction to Sleep Kit
Orla Owl introduces each of the sections covered in the video: sleep hormones, bedtime routine and environment, sensory needs and diet.
Orla Owl tells us about the "sleep cycle" and two important naturally occurring hormones in our body - melatonin (a sleep hormone) and cortisol (an action hormone). Orla invites you to think about how to organise your day to promote melatonin and cortisol at the right times of the day to support better sleep outcomes.
Orla Owl reminds us that going to bed is yet another transition that we have to navigate. Orla suggests that starting our plan for bedtime much earlier in the evening can support a bed time routine that is consistent every day, matches your preferences for high and low energy activities, and with a clear signpost that its bedtime.
Orla Owl describes why the bedroom environment is so important in promoting sleep. Here you'll find ideas to make the bedroom a calm, inviting, low arousal, sensory attuned space.
Orla Owl talks us through the different types of sensory needs and preferences, including vestibular and proprioceptive senses. Thinking about how we experience these senses can help support a calm wind down before bedtime and a surge of melatonin. These help to have a good night's sleep.
Follow along with Orla Owl as she brings us through certain foods that promote sleep, including foods high in antioxidants and magnesium. Orla Owl also gives examples of foods that can interrupt our sleep, including those high in caffeine and sugar. Examples of these foods are described along with other diet related tips. Please click here to download sample Sleep Diet
This section provides a sleep diary which can help track sleep patterns. A sample sleep diary is also provided to show the level of helpful detail in making this a useful tool.
Please click to download sample Sleep Kit Diary for Adults and sample Sleep Kit Diary for Children
Please click here to download your Adult Sleep Kit Diary & here to download your Child Sleep Kit Diary
For more information on the Sleep Kit please contact:
Dr Manus Moynihan, Senior Clinical Psychologist & Systemic Psychotherapist, CAMHS-ID, St Michael's House at email@example.com
Dr Anita Hyland, Senior Clinical Psychologist, MH-ID St Michael's House at firstname.lastname@example.org