Five Ways to Improve Your Sleep

Rebecca Smith

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Sleep is critical to our overall well-being. Poor sleep habits can negatively impact physical and mental health. Here are five tips to improve your sleep.

There is a strong relationship between sleep and mood. Poor sleep impacts one’s ability to regulate emotions. It can also leave you feeling grumpy, irritable, and stressed. In addition, it can negatively impact your cognitive abilities, such as difficulties with concentration, problem-solving, and decision making (CMHA, 2019). Adults should aim to get 7 to 9 hours of sleep per day. In addition to the quantity of sleep, sleep quality is also essential to your well-being. According to the CDC (2017), “signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders (such as snoring or gasping for air).” Poor sleep is a risk factor for developing a mood disorder or mental health issues. With that being said, insomnia and hypersomnia are also symptoms of many mental illnesses such as depression, anxiety and bipolar disorder. “Chronic sleep problems affect 50% to 80% of patients in a typical psychiatric practice, compared with 10% to 18% of adults in the general U.S. population”.

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1. Your bed is for sleep only

It is important to associate your bed with sleeping. Therefore, you should avoid using your bed to do things like school, work, eat, and watch TV. Creating this habit will give your body a cue that it is time to sleep when in bed. 

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2. Sleep rituals

Having a sleep routine allows your body to recognize that it is time for sleep. Some common sleep rituals are reading before bed, listening to soothing music, meditating, and doing relaxation exercises. 

 

Tops Apps for Guided Meditation & Sleep:

4.8 / 5 * Headspace: Mindful Meditation

  • This app helps with focus, sleep, stress, relaxation and meditation. 
  • It has a rating of 4.8 stars based on 124K ratings. This app is for anyone from the age of 4+, so it is very user-friendly. 
  • Their website says, “Catch your breath, relax your mind, and feel 14% less stressed in 10 days”. 

Membership cost

  • 14 day free trial
  • Monthly subscription $17.99 CAD 
  • Annual subscription $89.99 CAD (7.50 CAD / month)

 4.7 / 5 * Calm: Sleep & Meditation

  • This app is known as the #1 app for sleep, mediation, and relaxation. It won 2017 App of Year and Best of 2018 Award Winner from Apple. 
  • This app offers “guided meditations, sleep stories, breathing programs, stretching exercises, and relaxing music.” 
  • It has a rating of 4.7 stars based on 158K ratings. This app is for anyone from the age of 4+. 
  • User-friendly, great for beginners. However, it is also suitable for those experienced with meditation and offers programs for those who would consider themselves at the intermediate or advanced level. 

Membership Cost

  • Offers some free downloadable resources 
  • Seven days free trial of Calm Premium 
  • Monthly subscription CAD 12.99
  • Annual subscription CAD 69.99. It is a one-time payment, but for value comparison, it works out to be $5.83 per month. 
  • Lifetime subscription $399.99 CAD (a one-time payment) 
  • Limited time offer for students

The downside of most meditation apps is that they only offer a free trial, and then there is a monthly or annual subscription cost. However, there are plenty of free guided meditations available on YouTube. 

  1. Exercise 

Daily exercise can help improve your sleep. However, it is not recommended to exercise close to your bedtime. You should avoid exercising at least four hours before going to bed. 

  1. Bedroom temperature

It is important to have your bedroom at a comfortable temperature for sleeping. A room that is too warm can make it difficult to fall asleep. Many find it more comfortable and easier to fall asleep in a slightly cooler room. 

  1. Avoid caffeine and nicotine

Limit stimulants such as caffeine and nicotine before bed. It is recommended to avoid these for at least four to six hours before your bedtime. Stimulants make it difficult for your body to fall asleep. Caffeine can be found in products such as pop, tea, coffee, chocolate and some medications. 

These tips may be helpful to improve your sleep hygiene. However, it is best to tailor your bedtime routine to whatever tips and tricks work best for you. If you have had ongoing issues with sleep, it might be a good idea to speak to a doctor about it, as you may be struggling with a sleep disorder. Some commonly diagnosed sleep disorders include sleep apnea, sleep movement disorder and circadian rhythm sleep/wake disorders.

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