How To Get Better Sleep

An occupational therapist shares proven tips for eliminating insomnia and improving your sleep health.

Sleep is vital for the health of all your bodily systems. For adults, seven to nine hours is ideal. For teenagers, it’s eight to ten! Unfortunately, sleep problems are common, with one in four people dissatisfied with their sleep and one in ten suffering from insomnia.

What is insomnia and how can it affect us?

Sleep loss comes in many forms such as difficulty falling or staying asleep, having early morning wakings, sleeping too much, and/or experiencing restless or non-refreshing sleep.

Sleep loss can affect everything. Insomnia is associated with mood, performance, immune, cardiovascular, gastrointestinal, musculoskeletal, hormonal, and memory problems. If you’re having difficulty with sleeping, the good news is that there are many things you can do to improve it.

Seven Strategies to improve your sleep health:

1. Establish a fixed wake up time. Set an alarm if necessary and wake up at relatively the same time every day (even on weekends) no matter how well or how poorly you have slept. This way your body will begin to get used to a regular sleep rhythm.

2. Save your bed for the 3 Ss. Reserve being in your bed for sleep, sex, and sickness. Try to avoid reading, watching television, working, or studying in bed, because your brain begins to form an association between being awake and being in bed which can get in the way of getting quality sleep when you want it!

3. Set up a bedtime routine. This cues your body that it’s time to relax and sleep. Establish a routine that you follow every night. For example, have a shower, put on your pyjamas,  and brush your teeth. Doing something consistently around the same time of night helps to cue our nervous system to wind down for sleep.

“If you’re having difficulty with sleeping, the good news is that there are many things you can do to improve it.”

4.Sleep only when sleepy. Don’t force yourself into bed at a particular time if you’re not feeling sleepy. You’ll only lie awake in bed, frustrated that you can’t sleep. If you find yourself awake in the middle of the night for 20 minutes or longer, get out of bed and return when you feel sleepy again.

5. Skip the nap. Naps can interfere with normal sleep cycles. Staying awake throughout the day increases sleep pressure, making you more tired when it’s bedtime.

6. Be active during the day. People who exercise tend to have a more restful sleep. Exercising for at least 30 minutes three times a week can improve your sleep. So, get moving! This doesn’t have to mean going to the gym; it can be raising your heart rate by vacuuming or walking the dog.

7. Get some natural light. Try to spend some time outdoors or in natural light every day. Getting some sunlight early in the day can be helpful for setting your body’s natural wake and sleep cycle.

“...sleep problems are common, with one in four people dissatisfied with their sleep and one in ten suffering from insomnia. ”

How to find success with your new sleep routines

Once you’ve adapted your routine and your environment to optimize your sleep, there are lots of ways to ensure you find success with it. Overall, be patient with yourself. Remember, your new routines can take time for your body and brain to adapt, and in fact sometimes things can get worse before they get better. Hang in there and stick with it for at least six weeks.

1. Start small. Add one to two new strategies at once. Also, slowly increase the time you want to sleep. For example, if you are sleeping five hours per night, aim to increase this time by 15-30 minutes every two to three weeks.

2. Be consistent. Pick a strategy and use it consistently. Try to do the same thing every night.

3. Chart your progress. Use a sleep diary to keep track of the strategies you’re using and your weekly progress.

4. Get out of bed. If you can’t fall asleep after 20 to 30 minutes, get out of bed and do something boring (eg: read an appliance manual, or the sports section of the newspaper if you’re not a sports fan) or try relaxing (eg: meditate, listen to calm music, have a warm de-caffeinated drink). When you start to feel sleepy, try going back to bed. This strategy can feel like you are making things worse, but if you stick with it, it can really help.

5. Don’t clock-watch. Worrying about not sleeping doesn’t help – it just makes it more likely that you won’t sleep. Try to let go of your belief that you have to get eight hours of sleep or you can’t function. Stop looking at the clock and trying to make yourself fall asleep. It will happen when it happens.

When to Seek Support

Insomnia can be the result of various conditions or medical problems. If you have tried out strategies like these and you still continue to experience difficulties falling or staying asleep most nights of the week, it’s time to check in with a healthcare provider.

For more information, check out our Sleep Program which begins with a comprehensive sleep assessment with one of our psychologists.

Cassi Starc, Occupational Therapist

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