REBOOT
4-WEEK REST AND RECHARGE PROGRAM If you are experiencing significant sleep challenges, connect with your physician and/or UI EAP at eaphelp@uiowa.edu. This program is intended to help individuals develop healthy habits to promote rest.
WEEK 1
SLEEP HABITS Set a sleep schedule Mute notifications before going to bed Set your bedroom to a cool temperature Create a relaxing bedtime routine Turn off lights and cover windows for a dark environment
WEEK 2
WEEK 3
WEEK 4
CALM YOUR MIND
DISCONNECT
Write down three things you are grateful for
Spend 15 minutes doing something for yourself
Participate in a breathing exercise
Set a clear time when you are finished working
Limit caffeine and alcohol intake six hours before bed
Write down your goals or to-do list before bed
Spend the first 10 minutes of the day without technology
Spend 30 minutes moving outside for sun exposure
Designate a specific area or room for work
Finish your last meal at least two hours before bed
Identify three calming activities; do one Organize your living space
Get daylight exposure in the first hour of the day
Try a sleep or meditation app or podcast
Lie in bed only when you are ready to sleep
Write down or say two affirmations
Turn off technology one hour before bed Avoid negative content on social media or television Remove work email from your phone
FOOD & MOVEMENT Stretch for 10 minutes
Take a movement break every hour during the day Eat a fruit or vegetable for a snack Go for a 15-minute walk
Recharge Your Battery: check off a square for every healthy habit you complete.