How to Sleep Better
Do you get 7-9 hours of sleep every night? According to a report by Statistics Canada, a quarter of Canadian Adults do not meet the sleep duration recommendations of the 24-Hour Movement Guidelines released in 2020 by the Canadian Society for Exercise Physiology (CSEP).
Canadian 24-Hour Movement Guidelines for Adults aged 18-64 years: An Integration of Physical Activity, Sedentary Behaviour, and Sleep
Why is Sleep Important?
We all have some understanding of the relationship between sleep and well-being. Have you experienced waking up on the wrong side of the bed following poor sleep and going through a day filled with fatigue, bad mood, poor performance or lack of focus? On the other side, we generally feel mentally and physically well following a night of good sleep. Sleep impacts our quality of life and needs to be prioritized like our diet or exercise habits.
practice good sleep hygiene
There are many habits and behaviours that impact our quality and quantity of sleep at night. Here are the sleep habits I tried that helped improve my sleep hygiene.
“Sleep hygiene is the term used to describe healthy sleep habits or behaviors you can practice that may help improve your ability to fall asleep and remain asleep through the night.”
sleep environment Essentials
Creating the perfect space is the first step for ensuring good sleep.
The perfect pillow to ensure proper body alignment.
Cooling sheets to maintain a comfortable temperature.
A weighted blanket. Read about the benefits of using a weighted blanket.
A sleep mask or black-out curtains to create a dark environment.
Soft dim lights. I like to use sunrise-sunset alarm clocks to mimic natural lighting.
Sleep Routine
Establish a relaxing bedtime routine that includes a quiet activity like meditating, journaling, yoga, listening to music, or reading. Avoid activities that require bright lights. Turn off electronic devices at least an hour before sleeping.
sleep schedule
Try to keep a consistent sleep schedule by sleeping and waking at the same time. Personally, this one is challenging because of my work hours. Nevertheless, I try to keep a consistent sleep schedule when I able to.
I hope this post has encouraged you to think about your own sleep routine and how you can challenge yourself to get more sleep.
