Men’s Health Peer EducationHEALTH PROMOTION
Getting a good night’s sleep: resources(Tab 17)

Getting a good night’s sleep

Resources

The following resources can be found in this section:

  • Getting a good night’s sleep (PPTs)
  • Scenario: Getting a good night’s sleep
  • Quiz: Getting a good night’s sleep
  • Handouts

The DVA Trainer will determine which activities are suitable for the training. Please note not all activities may be used during the training.

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Getting a good night’s sleep: resources(Tab 17)

Getting a good night’s sleep (PPTs)

The Getting a good night’s sleep PowerPoint (PPT) is located on the Department of Veterans’ Affairs, Men’s Health Peer Education Volunteer Resource website page. The PPT file is:TAB17 – Getting a good night’s sleep.ppt

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Getting a good night’s sleep: resources(Tab 17)

Scenario

SCENARIO: Getting a good night’s sleep (training use only)
Phil is late for your golf game, and you wave the next group through. When he arrives he looks tired and is unshaven. In chatting over the next few holes you discover he didn’t get much sleep, and has had trouble sleeping for a while. Now close to retirement, Phil has worked shifts for many years for a transport firm. Although a keen golfer, he is overweight and has always been a big eater and drinker. You have had a few discussions about his health over the years, and he always jokes he’ll change when he has to, after his heart attack. His wife complains about his snoring, but he says it never wakes him! In the 40 years you have known Phil, he has changed little in his fatalistic attitudes about his health.
Questions to raise / Talking points
  1. What in this scenario is positive, from a health promotion perspective?
  2. What else would be helpful to know in relation to Phil’s sleep?
  3. How ready to change is Phil (and what stage of change is he at)?
  4. What might be useful suggestions, and how would you go about making them, given his reluctance to change health behaviours in the past?
(see possible responses on next page)

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Getting a good night’s sleep: resources(Tab 17)

SCENARIO: Getting a good night’s sleep (training use only)
  1. What in this scenario is positive, from a health promotion perspective?
  • keen golfer
  • close to retirement, so ready for change?
  1. What else would be helpful to know in relation to Phil’s sleep?
  • has it got worse over time?
  • has he tried anything to improve it?
  • has he ever sought help? e.g. his GP
  1. How ready to change is Phil (and what stage of change is he at)?
  • probably ‘precontemplation’, so he sees little need to change. But if it affecting his golf (and perhaps his relationship or health or job), perhaps ‘contemplation’
  1. What might be useful suggestions, and how would you go about making them, given his reluctance to change health behaviours in the past?
  • talk to VVCS, GP or look at the Wellbeing Toolbox
  • ‘Wouldn’t you like to score better at golf/beat me/be Greg Norman rather than John Daly’
  • get more out of retirement
  • more alert at work
  • ‘If your wife slept better, she would be happier and therefore so would you!’
  • keep the door open: ‘You can talk to me about it any time’
  • perhaps focus on weight loss/fitness if that is raised as an issue
  • it sometimes takes a health scare or other crisis

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Getting a good night’s sleep: resources(Tab 17)

QUIZ: Getting a good night’s sleep
Select the best answer for most people.
  1. As people move through adulthood to old age, the most likely sleep change is:
a.They need less sleep
b.Their sleep efficiency diminishes
c.They need more sleep
d.They develop insomnia
  1. Which of the following activities has been found to promote good sleep?
a.Exercising in the late evening
b.Going out in the sunlight
c.Getting the body more familiar with bed, e.g. watching TV in bed during the day
d.Long evening naps, but on a chair or couch, not in bed
  1. Which of the following activities has been found to promote good sleep in more people if consumed just prior to bed?
a.A small amount of alcohol
b.A small amount of food
c.A small amount of tea or coffee
d.No more than two cigarettes
  1. Which of the following activities has been found to promote good sleep?
a.Varying the time at which you go to bed
b.Having a digital clock that provides well illuminated numbers so you can check the time if you wake up
c.Writing down any persistent worries
d.Reading a really good thriller novel
  1. Which of the following activities has been found to promote good sleep?
a.Watching TV in bed
b.Keeping your eyes open for as long as possible
c.Lying in bed for longer in the morning
d.Wearing earplugs if your partner snores
  1. ‘Most people get insomnia as they get older’. Which answer applies best to that statement?
a.It is true
b.It is false
c.It is true but only for people over 85
d.It doesn’t matter because modern sleeping tablets will deal effectively with insomnia
  1. What suggestion would be best given to a mate who is having ongoing sleeping problems?
a.See your GP because you need to check you don’t have any health problems
b.See your GP because you need to check you don’t have any mental health problems
c.See your GP because you need to get something to help you sleep
d.Stop drinking tea and coffee

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Getting a good night’s sleep: resources(Tab 17)

QUIZ: Getting a good night’s sleep (ANSWERS)
Select the best answer for most people.
  1. As people move through adulthood to old age, the most likely sleep change is:
a.They need less sleep
b.Their sleep efficiency diminishes
c.They need more sleep
d.They develop insomnia
  1. Which of the following activities has been found to promote good sleep?
a.Exercising in the late evening
b.Going out in the sunlight
c.Getting the body more familiar with bed, e.g. watching TV in bed during the day
d.Long evening naps, but on a chair or couch, not in bed
  1. Which of the following activities has been found to promote good sleep in more people if consumed just prior to bed?
a.A small amount of alcohol
b.A small amount of food
c.A small amount of tea or coffee
d.No more than two cigarettes
  1. Which of the following activities has been found to promote good sleep?
a.Varying the time at which you go to bed
b.Having a digital clock that provides well illuminated numbers so you can check the time if you wake up
c.Writing down any persistent worries
d.Reading a really good thriller novel
  1. Which of the following activities has been found to promote good sleep?
a.Watching TV in bed
b.Keeping your eyes open for as long as possible
c.Lying in bed for longer in the morning
d.Wearing earplugs if your partner snores
  1. ‘Most people get insomnia as they get older’. Which answer applies best to that statement?
a.It is true
b.It is false
c.It is true but only for people over 85
d.It doesn’t matter because modern sleeping tablets will deal effectively with insomnia
  1. What suggestion would be best given to a mate who is having ongoing sleeping problems?
a.See your GP because you need to check you don’t have any health problems
b.See your GP because you need to check you don’t have any mental health problems
c.See your GP because you need to get something to help you sleep
d.Stop drinking tea and coffee

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Getting a good night’s sleep: resources(Tab 17)

Handout

The following handout can be found in this section:

  • DVA MHPE Information Sheet: Getting a good night’s sleep

The Veterans’ MATES series has many useful brochures to help you get a good night’s sleep. View them all on the Veterans’ MATES website (

Reviewed: 08/10/2015

Men’s Health Peer EducationHEALTH PROMOTION
Getting a good night’s sleep: resources(Tab 17)

MHPE Information Sheet: Getting a good night’s sleep

It is not clear why we need sleep, but those who get enough sleep have less accidents, less falls, concentrate better, are less moody, and have better immune systems.

Much of what people call ‘insomnia’ is a poor night’s sleep and not a pattern. Those who have recurrent problems can be assisted in most cases, usually without sleep medication. It is important to deal with other health issues such as being overweight or heavy alcohol use.

Sleep strategies during the day

  • Exercise regularly during the day or early evening, rather than late.
  • Go outside during the day.
  • Nap for no more than 30 minutes, not late in the day or evening.
  • Stay out of bed. Bed should be associated with sleep and intimacy, not TV or napping.

Sleep strategies in the evening

  • Avoid caffeine (tea/coffee/chocolate/cola) at least four hours before bed.
  • Avoid alcohol late in the evening and before bed, and avoid excessive alcohol.
  • Don’t eat dinner too late (or early). A bedtime snack/hot milk may help.
  • Turn off the TV or computer a bit earlier.
  • Some herbal ‘teas’ may help; ask your GP before trying ‘natural’ sleep remedies.

Sleep strategies immediately before bed

  • Write down persistent worries, and promise yourself to deal with them in the morning.
  • Go to the toilet immediately prior to retiring for the night.
  • Generally go to bed at the same time each night, but if tired go a little earlier.
  • Turn down alarm clock brightness, face it away from you, or remove it altogether.
  • Make sure the bedroom is dark; draw the curtains.
  • Use a relaxation technique or play a relaxation CD.

Sleep strategies in bed

  • Have a comfortable bed, mattress, pillow and bedding, at a relaxing temperature.
  • Read something relaxing. Don’t watch TV, use the iPad or have other distractions.
  • Wear earplugs if your partner snores or your environment is noisy.
  • Close your eyes! It tells the brain it is sleep time.
  • If not asleep after half an hour, go to another dark room with a lamp and read till sleepy.
  • Don’t lie in bed in the morning (except as an occasional treat)
  • Value and enjoy whatever sleep you get.

Create a sleep routine. Once you find the above elements that work best, establish a predictable routine. Concerns about sleep problems should be discussed with your GP.

The most important thing is to make sleep a priority—sleep is not a waste of time.

Further information

VVCS website ( or 1800 011 046

Veterans’ MATES website (medicine information) (

The Sleep Health Foundation website (

The Better Health Channel (

Reviewed: 08/10/2015