When you think about it, what you do affects your sleep. Have you found any tips that help you sleep better? Where do you think you could start making a change?
This month, try different strategies to help you sleep better. Choose 1 or 2 areas where you feel you’re ready to make changes.
The bedroom
There are many ways to set up your bedroom to help you sleep well.
Create a quiet, dark room. If it’s too light, use blackout blinds. If there’s household or street noises that keep you awake, you can try using earplugs. You can also create quiet, consistent background noise such as a white noise machine or a fan.
Be sure that you have a mattress that suits you and is comfortable. Adjust the blankets or bed coverings according to the seasons and how you’re feeling. Think about adjusting the room temperature. It’s hard to sleep well if your bedroom is too warm or cool. To help to keep your bedroom set up for your best sleep, keep electronics out of the bedroom. If you need an alarm clock, turn it to face toward the wall. This way the light from it won’t be as distracting and you won’t be looking to see what time it is every time you wake up.
It’s important to use the bedroom for sleep and intimacy only. This helps your brain and your body relax when you’re in that room which will help you get better sleep. If your partner has a different schedule than you or if they snore, you may want to consider sleeping in a separate room from them.
These are only a few ideas that may help you get to and stay asleep. If this is an area that's a priority for you and you're ready to make a change try doing 1 or 2 of these and see what works for you.
Go to your
reflection journal and check off which of these bedroom tips you’re using now and which ones you’d like to start to use.
Sleep routine
Developing a good sleep routine for yourself can help you sleep better and feel more rested. In the 60 to 90 minutes before you go to bed, lower the light level around you. Use a dimmer switch or turnoff some of the lights that aren’t needed.
Plan some quiet and relaxing activities close to your bedtime. Here are some ideas of what you may want to try:
- take a warm bath
- read
- knit
- listen to quiet music
- do some deep breathing
- do yoga or stretching exercises
Going to sleep at about the same time every day will help your body get into a routine. Try to get up at about the same time as well. And yes, this means on the weekends or days off too.
Eating and exercise can affect your sleep too. Try not to eat a heavy meal or do any strenuous exercise close to bedtime.
Try not to use alcohol, nicotine, and stimulants like caffeine. If getting to sleep or staying asleep is a problem, limit how much caffeine you have to no more than 400 mg—about 3 cups (750 mL) of coffee each day. If you notice that you’re waking up to use the washroom during the night, limit how much you drink close to bedtime.
Plan your exercise or fitness activity for earlier in the day whenever you can.
To help you relax, slow down, and get ready for sleep, turn off your electronic devices about an hour before bed. Keep a journal or notepad beside your bed. Write down any thoughts or worries that keep you awake or come to mind while you’re trying to fall asleep.
If you don’t fall asleep after 10 to 20 minutes, get out of bed to do a relaxing, quiet activity until you feel tired.
These are only a few ideas that may help you get to and stay asleep. If this is an area that's a priority for you and you're ready to make a change try doing
1 or 2 of these and see what works for you.
Go to your
reflection journal and check off which of these Sleep routines you’re using now and which ones you’d like to start to use. Consider making a
SMART goal for what you want to try next.
Daytime habits
It’s not only what you do at bedtime or during the night that can change how well you sleep. What you do during the day has an impact as well. To help you get a good sleep, be active during the day and eat well. Not only does this help you manage your weight but it will help you get better sleep. In the sleep routine section, you read that it’s important to get to bed at about the same time every day. It’s also important to wake up at about the same time every day.
Watch how much caffeine you have during the day. Limit it to no more than 400 mg—about 3 cups (750 mL) of coffee each day. Alcohol, nicotine, and other stimulants you have during the day can make it harder to get a good sleep at night. If you use these be careful of how much you have and when.
Stress, whether in your personal life or from work, affects your health in many ways. One of these is sleep. Take a look at what is causing you stress in your life. Try to find how you can manage your stress in healthy ways. Everyone has a different way to relax. Try one of these ideas to see if they work for you.
- Use relaxation strategies such as guided imagery, progressive muscle relaxation (Stress management)
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- If you nap, have your nap earlier in the day and limit it so it’s no longer than 10 to 20 minutes.
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- Reduce the number of tasks you do in a day to make sure you have enough sleep time.
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Go to your
reflection journal and check off which of these daytime habits you’re using now and which ones you’d like to start to use. Consider making a
SMART goal for what you want to try next.
Learn more
Manage health to sleep
Your physical health plays an important role in how well you sleep. You’ve already learned that managing your stress will help you sleep better. You’ve also learned about how sleep apnea affects how well you sleep.
Think about what medicines you take on a regular basis. Do any of them have side effects that can affect your sleep? If you’re not sure, talk to your healthcare provider or pharmacist about all of the medicines you take.
Get regular medical check-up with your doctor or healthcare provider. Talk about what you’re learning, share your successes or challenges, and keep any conditions you might have as well-managed as possible. If you smoke, consider ways that you can quit. Nicotine can make it hard to sleep well but quitting could also improve your overall health and well-being. Try to remove as many barriers to good sleep as you can with the help and support your healthcare provider can give.
Talk to your doctor about any workshops that might be available to you to help you get better sleep. Check the
resource section of this learning module to find more information on sleep.
These are only a few ideas to help you manage your health. If this is an area that's a priority for you and you're ready to make a change, try doing
1 or 2 of these and see what works for you.
Go to your
reflection journal and check off which of these bedroom tips you’re using now and which ones you’d like to start to use.
