10 Tips to Improve Your Sleep

February 21, 2019 0 Comments

10 Tips to Improve Your Sleep

by Keira Azzopardi and Sarah Goodfield Weinstein, OT Reg. (Ont.) Occupational Therapists
Image via goodnightsleepsite.com

Sleep is an essential part of rest and recovery, and is a major player in contributing to our physical and mental health, cognitive functioning, and work performance. Often, we only start paying close attention to our sleep when it becomes difficult and starts impacting energy levels throughout the workday.

Everyone varies in terms of the number of hours they require for a restful and restorative sleep. Without adequate sleep, you may start to notice reduced concentration and difficulty remembering things, mood changes, difficulty coping with stress, and reduced activity tolerance. Not only can working to improve your sleep help to manage these symptoms, but integrating sleep hygiene strategies can also be a preventative measure to maintain your physical and mental health.

The good news! There are some helpful tips and tricks to improve and maintain restful and restorative sleep so you can function at your best.

  1. Develop a consistent sleep and wake time
  2. Your bed is only for sleeping (and physical intimacy!)
  3. Avoid screen use (yes that means a Netflix binge) at least one hour before bedtime
  4. Create a consistent bedtime routine that incorporates relaxing and calming activities
  5. Avoid clock watching
  6. Keep a consistent daytime routine
  7. Avoid ingesting caffeine, nicotine, and alcohol 4-6 hours before bedtime
  8. NO NAPPING! (if you have to, keep it before 3PM and for less than 30 minutes)
  9. Keep your phone out of the bedroom
  10. Use the “get up and try again” method
Looking forward to seeing you at our workshop on February 26th to learn more about integrating these strategies and other self-care activities into busy lives!



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