Falling asleep

How to fall asleep

Can’t get to sleep? In this section, we’ll give you some tips and tools for falling asleep, staying asleep and waking up refreshed. Find out what lifestyle habits might affect your sleep patterns and cause sleeplessness. Learn what we mean when we talk about sleep hygiene. Learn how letting us take a peek inside your bedroom might help. Discover what impact the foods you eat have on how you sleep (or don’t sleep!). Use what you’ve learned by downloading a sleep diary that will help you take back control of your nights.

In the bedroom

Your bedroom is a sleep sanctuary…it is where you retreat when the need for sleep hits you. So your bedroom environment is important. Let’s take a peek at yours:

Dream room

Water is good for you…but don’t drink less than 2 hours before bedtime.
Don’t go to bed hungry.
Go to bed at the same time each night.
Physical exercise promotes better sleep.
The ideal temperature is 18 °C.
Spend the evening relaxing.

Nightmare room

Caffeine keeps you awake.
Alcohol causes fitful sleep and frequent awakenings.
Nicotine is a stimulant.
Avoid using the snooze button.
To ensure a good sleep, silence is golden.
Avoid clutter and unnecessary items.
Make sure your mattress and pillows are in good shape.
Don’t share your bed with your four-legged friends.
Don’t bring your problems home.
Don’t let light interfere with your night…

Seven things you could remove from your bedroom that would help you sleep better.

Let there be light. But not at night.

Good sleep requires darkness. Night table lights, televisions and computers are all things that can keep you awake. Watch TV in the living room or family room—never in the bedroom.

Remove clutter.

Keep your bedroom uncluttered and free of unnecessary items like sports equipment, too many books, laundry baskets.

Check the temperature.

The ideal temperature for sleep is about 18 °C (65 °F). If you are too warm or too cold, you will not sleep well. Heavy blankets may be hampering your ability to sleep comfortably; try switching to a light comforter or duvet for warmth without heaviness.

Ah, that feels good.

Your pillow and mattress are as important as the bedroom temperature. The average lifespan of a mattress is about 9 years. When did you last change yours? Your pillow: Too soft? Too hard? Find one that gives your head and neck proper support.

Quiet, please.

If your living environment is a noisy one (traffic, neighbours, etc.), closing the windows and your bedroom door can help. Alternatively, consider ear plugs or “white noise” or a sound machine, which can help to block out environmental noise you may not be able to control.

Don’t watch the clock.

If you must have one in the bedroom, turn it away from you or put it under the bed so that you are not constantly checking the time. Watching the minutes tick away creates stress and anxiety.

Don’t share your bed with the family critters.

It doesn’t matter whether it’s Chloe, your 7-pound cat, or Murphy, your 70-pound dog. Chloe will want breakfast long before you do and will let you know this in a loud and persistent fashion. And Murphy? He’ll turn around three times before lying down (on top of you) and make your bed too warm and crowded. You love your pets, so give them their own beds, and don’t let them use yours.