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An age-old question: how do I get a better night’s sleep?
I think we all struggle with this, some of us more often than others. Health experts currently recommend adults obtain between 7-9 hours of sleep each night. Unfortunately, research indicates that 1 in 2 adults have trouble going to sleep or staying asleep (1). Are you doing the right things before bed to set yourself up for a good night’s sleep? Try implementing the science-backed tips below so you can get a better night’s sleep.

Let’s start at the beginning, if you’re like me your bad nights go one of two ways:
- Number One: its 9:30 p.m. – you think to yourself, it’s time to start my nighttime routine. Brush teeth, wash face, skincare, read a little, maybe watch an episode or two of friends. Oh, I forgot to put away my laundry, why is my make-up table so dusty, I think the bathroom could use a good wipe down too…and BAM! It’s 1:30 a.m. and you have to get up at 7 – well great. Now I’m spending all my time in bed worrying about how I’m not getting enough sleep.
- Number Two: Long day, you’re exhausted. You’re in bed by 10:00 p.m. but you toss and turn. Now its 11:00 p.m., now its 1:00 a.m., now its 3:00 a.m. and now you’re spending all your time worrying about how you’re going to be so tired tomorrow because you couldn’t fall asleep.
Can you relate to one, or both of the statements above? let’s talk about the factors that are related to insufficient sleep in adults according to the latest research.
1 | Sedentary time – meaning the amount of time you are inactive in a day. Research shows 4 or more hours of sedentary time can lead to insufficient sleep;
2 | Chronic stress – could be stress from work, school or your environment (example: the current pandemic);
3 | Poor mental health – it’s important to prioritize taking care of your psychological and emotional well-being (1).
You might be reading this and thinking to yourself, I do struggle with some or all of the above factors – and that’s okay. Being aware of these factors is the first step to working towards a healthy lifestyle including a better night’s sleep. The next step is to work towards creating an evening routine for yourself. This doesn’t just mean the classic brush teeth, wash face…it includes time for self-care, time to de-stress, and time to digest the events of your day.
Here are some ideas of what to include in your evening routine:

1 | Plan for the next day – Do you ever find yourself making a mental to-do list in bed? To avoid losing sleep, make your plans before you even pull back the covers. It’s also important to separate work/school to-do lists and personal to-do lists. Make one list for work: invoice this company, send out staff emails, finalize this program proposal. Add times of the day or number the tasks so you know which one takes first priority when you get to work. Then, create a personal to-do list: grocery lists, wash and fold towels, dinner ideas, exercise time, time to try that new face-mask, do some reading.
These lists allow you to go to bed with peace knowing you’re prepared for the next day. If you have a big work event or school exam coming up, creating to-do lists each evening will help to decrease your stress levels, therefore leading to a better night’s sleep.
2 | Stretching – To begin, stretching your body before bed helps to maintain a healthy lifestyle by increasing muscle control, flexibility and range of motion. Additionally, it creates a time for peace. No screens, no news, no self-comparison on social media – this time is so important as it creates space for you to decompress from your day. Additionally, if you are struggling with any body aches or pains while you sleep, stretching before bed can help you resolve this pain before you crawl under the covers.
3 | Maintain a regular bedtime and wake time – Our bodies follow something called circadian rhythms which are “physical, mental and behavioural changes that follow a daily cycle” (2). Daylight and darkness influence your circadian rhythms and without getting into too much of a science lesson, it’s important to know that these rhythms influence sleep-wake cycles, eating habits, digestion, body temperature and many other bodily functions. Irregular rhythms are linked to sleep disorders, obesity, diabetes, depression and more.
You might be thinking that your sleep schedule is all over the place, and the good news is you can retrain your body to have a set sleep and wake time. To do this you will need to be patient. If you’re trying to go to sleep earlier each night, slowly scale your bedtime closer and closer to the desired hour. Remember to not nap mid-day even if you feel tired as this can interfere with your sleep at night. Finally, try not to sleep-in even if you can. Oversleeping can disrupt the healthy sleep pattern you have created for yourself. If you’ve gotten in your healthy 7-9 hours of sleep there is no need for more, unless of course you are battling a physical illness or injury (3).
These healthy bedtime habits will take time to implement. I recommend creating a small chart with a morning routine and evening routine. Post it up in your room and each day follow the steps on the chart. Having a visual available to walk you step-by-step through the process will help you complete your routine even at the end of your longest, most exhausting days.
Now that you’ve developed your evening routine, here are a few other things to avoid as they disrupt your sleep:
1 | Alcohol, caffeine and nicotine before bed – all three substances affect the central nervous system in multiple ways leading to sleep disruptions (4).
2 | Reduce noise in the sleeping environment
3 | Avoid exposure to light before sleep – this includes household light, cellphone, laptop and TV screens. Keep your surroundings as dim as possible (5).
Lastly, here are some other positive habits to implement in your life to promote a good night’s sleep:
1 | Practice relaxation and mindfulness-based stress reduction techniques – implementing some of the evening routine items above will help with stress reduction. Additionally, try keeping a gratitude journal to assist you in practicing mindfulness.
2 | Exercising regularly to meet the government recommendations of at least 150 minutes of moderate-intensity aerobic exercise each week. This could be running, brisk walking, cycling, or swimming. Even in small bouts of 10 minutes can help improve sleep (6).

Well there you have it, all the tips and tricks you need to get a better night’s sleep! Please remember that developing this routine takes time. Be patient with yourself and if you continue to struggle, please ensure you visit your physician for professional guidance.
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References
(1) Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation’s updated sleep duration recommendations: Final report. Sleep Health 2015; 1:233–43
(2) https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx
(3) Irish LA, Kline CE, Gunn HE, Buysse DJ, Hall MH. The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Med Rev. 2015;22:23–36. doi:10.1016/j.smrv.2014.10.001
(4) Vinader-Caerols C, Monleón S, Carrasco C, Parra A. Effects of Alcohol, Coffee, and Tobacco, Alone or in Combination, on Physiological Parameters and Anxiety in a Young Population. J Caffeine Res. 2012;2(2):70–76. doi:10.1089/jcr.2012.0018
(5) Burgess, H.J. and Molina, T.A. (2014), Home Lighting Before Usual Bedtime Impacts Circadian Timing: A Field Study. Photochem Photobiol, 90: 723-726. doi:10.1111/php.12241
(6) https://www.sleepfoundation.org/articles/best-exercises-sleep