On the Fifth day of Well-Mas, Santa gave to me Five Nights a-Sleeping
Several North American studies suggest that sleep troubles are increasing. Nearly 58% of Canadians say they often feel tired and are getting about one hour less than the recommended six to ten hours of sleep. Here are some tips you can use if you are having trouble getting to sleep!
- Make your bedroom more sleep friendly – Work on creating a room that is comfortable, cool, quiet and dark. Surrounding yourself with computers and TV before bed can leave you feeling wired and makes it especially difficult to fall asleep. Try not to do work in your bedroom. If you are only using your bedroom for sleeping every time you lay down in your bed your brain will immediately know it is time to sleep!
- Have a schedule and stick to it – Going to bed and waking up at the same time every day will “train” your brain to follow a cycle and you will feel much more refreshed and energized! Try to keep your schedule within one hour, any more than this can result in your feeling worn-out the next day.
- Exercise – There are tons of reasons why exercise is important and sleep is another one! Several studies suggest exercising early in the day helps to get better sleep at night. Don’t do any vigorous exercise too close to bedtime as it stimulates the body and can actually make falling asleep harder, but relaxing exercises like yoga or stretching can help promote sleep!
- Create calming rituals – Having a routine before bed can help you unwind at night. Taking a warm bath, reading a book or meditating can help relieve you of some of your day’s stresses, making it easier to get to sleep. If you make a consistent effort to relax before bed you will sleep easier and deeper!
- Dealing with late work shifts – Try to limit the amount of late nights you work in a row so that you can try to stay on your sleep schedule as much as possible. Sunlight sends the signal to your brain that you should be awake so reduce the amount of light from your bedroom by using blackout curtains or eye masks. Make sleep a priority on your days off!