((PKG)) QUARANTINE WELLNESS - SLEEP TIPS
((Banner: A Good Night’s Sleep))
((Reporter: Lisa Vohra))
((Camera: Lisa Vohra, Philip Alexiou))
((Map: Vienna, Virginia))
((Main character: 1 female))
((NATS/MUSIC))
((Aarthi Pai Vemana, Sleep Pediatrician, Pediatric and
Adolescent Sleep Center))
Hi, I’m Dr. Aarthi Vemana, Co-director of the Pediatric and
Adolescent Sleep Center. The Covid-19 pandemic has had
a huge impact on everyone’s daily lives. Now, we do have
more time at home to focus on sleep, but sleep is really
difficult in stressful periods. So, I wanted to take a few
moments to talk to you guys about having a good sleep
schedule
((Banner: Good Sleep Schedule))
and how to maintain that sleep schedule during the
quarantine period. Start off by having a good bedtime
routine.
((Banner: Bedtime Routine))
And that bedtime routine doesn’t have to be anything
complicated, but it should be the same few steps done in the
same order at the same time every night.
This helps your brain realize that it’s time to wind down to go
to sleep. The next morning, make sure that you’re waking
up around the same time every day and keep yourself on a
schedule.
((Banner: Daily Schedule))
That schedule should include exercise and that exercise is
best done during the daytime, if possible.
At night, make sure that you’re putting your screens away
about an hour
((Banner: An Hour))
before you go to bed. This helps to minimize your blue light
exposure and that’s important because blue light can trick
your brain into thinking that it’s daylight outside.
But more importantly during these stressful Covid-19 times,
the content of what we are looking at on the screens, can be
very stressful and can be very anxiety provoking for young
ones. So, instead of using screens, spend some time
together as a family.
((Banner: Spend Time Together))
Talk about all the good things that have happened during the
day and focus on the positive. This will help to distress
everyone’s brains, right before bedtime. If you’re still having
trouble,
((Banner: Reading & Relaxation))
reading or guided relaxation is a great option to help focus
your brain on something that’s not related to Covid-19. I
hope everyone stays home and that they stay healthy.
((NATS))
((Banner: A Good Night’s Sleep))
((Reporter: Lisa Vohra))
((Camera: Lisa Vohra, Philip Alexiou))
((Map: Vienna, Virginia))
((Main character: 1 female))
((NATS/MUSIC))
((Aarthi Pai Vemana, Sleep Pediatrician, Pediatric and
Adolescent Sleep Center))
Hi, I’m Dr. Aarthi Vemana, Co-director of the Pediatric and
Adolescent Sleep Center. The Covid-19 pandemic has had
a huge impact on everyone’s daily lives. Now, we do have
more time at home to focus on sleep, but sleep is really
difficult in stressful periods. So, I wanted to take a few
moments to talk to you guys about having a good sleep
schedule
((Banner: Good Sleep Schedule))
and how to maintain that sleep schedule during the
quarantine period. Start off by having a good bedtime
routine.
((Banner: Bedtime Routine))
And that bedtime routine doesn’t have to be anything
complicated, but it should be the same few steps done in the
same order at the same time every night.
This helps your brain realize that it’s time to wind down to go
to sleep. The next morning, make sure that you’re waking
up around the same time every day and keep yourself on a
schedule.
((Banner: Daily Schedule))
That schedule should include exercise and that exercise is
best done during the daytime, if possible.
At night, make sure that you’re putting your screens away
about an hour
((Banner: An Hour))
before you go to bed. This helps to minimize your blue light
exposure and that’s important because blue light can trick
your brain into thinking that it’s daylight outside.
But more importantly during these stressful Covid-19 times,
the content of what we are looking at on the screens, can be
very stressful and can be very anxiety provoking for young
ones. So, instead of using screens, spend some time
together as a family.
((Banner: Spend Time Together))
Talk about all the good things that have happened during the
day and focus on the positive. This will help to distress
everyone’s brains, right before bedtime. If you’re still having
trouble,
((Banner: Reading & Relaxation))
reading or guided relaxation is a great option to help focus
your brain on something that’s not related to Covid-19. I
hope everyone stays home and that they stay healthy.
((NATS))
