8 TIPS TO HELP YOU SLEEP BETTER

Sleep disorders are a prevalent issue, with a Statistics Canada study indicating that around 60% of women and 40% of men frequently struggle with falling asleep or staying asleep.

For those facing difficulty achieving a restful night’s sleep, consider the following tips:

1. Screen Time Shutdown: Turn off electronic devices at least an hour before bedtime. The light emitted by cellphones, tablets, computers, and TVs can stimulate certain brain regions, disrupting sleep. While blue light-filtering applications may be helpful, they shouldn’t be used as a reason to watch a movie in bed.

2. Stick to a Routine: Establish a consistent sleep schedule by going to bed and waking up at roughly the same time every day, even on weekends. While occasional sleep-ins are acceptable, try not to exceed two hours more than your usual wake-up time.

3. Avoid Excessive Napping: Frequent napping can impact nighttime sleep. If you feel the need to nap, limit it to no more than 30 minutes and confine it to the early afternoon.

4. Mind Your Evening Diet: Refrain from consuming large meals within two hours of bedtime, as digestion can interfere with sleep. Limit evening fluid intake to reduce the likelihood of nocturnal bathroom trips.

5. Steer Clear of Stimulants: Avoid consuming caffeine and other stimulants (tobacco, soda, chocolate) in the hours leading up to bedtime (4 to 6 hours before sleep).

6. Exercise Regularly, but Not Too Late: Regular physical activity supports improved sleep. However, intense exercise is best avoided within three hours of bedtime.

7. Relaxation Techniques: Engage in activities such as yoga, breathing exercises, and meditation to unwind and manage stress that might disrupt sleep.

8. Clear Your Mind: Before bedtime, jot down worries in a notebook or make a list of tasks to free your mind.

9. Assess Medication Impact: Check with your pharmacist about potential sleep interference from over-the-counter or prescription medications. They can provide solutions if necessary.