Tips for better sleep

Avoid stimulants such as caffeine and nicotine

Stimulants are substances that make us feel more alert and/or energetic [4]. While many stimulants are in medication, there are some common ones that are widely available. This includes nicotine and caffeine. Nicotine is found in cigarettes, and caffeine is found in several beverages and foods, including coffee, energy drinks, and chocolate.

If you have an energy drink in the late afternoon or chocolate right before bed, your brain’s natural release of chemicals at bedtime may be much less effective. So then you’re lying awake not feeling sleepy at all, which throws off your whole routine.

In order to help stick to a nighttime routine, you should avoid stimulants in the hours leading up to bedtime.

Create a bedtime routine and good sleep environment

Creating a consistent and relaxing bedtime routine is an important part of proper sleep hygiene. It’s also good for your mental health to engage in relaxing activities that are kind to your body. This can include:

• Bathing 2-3 hours before bed (or thoroughly washing your face)
• Engaging in proper dental care – yes, this includes flossing
• Keep a paper and pencil (or a journal) by your bed so you can write down everything that is on your mind before you go to sleep. By writing it down, you have the freedom to let it go from your mind and don’t have to worry about forgetting it
• Listening to a meditation – there are lots of free meditations designed specifically to help with sleep
• Only getting into bed at bedtime. That means no homework or video games on the bed. By keeping your bed specifically for sleep, you help signal to your brain that it’s bedtime
• Using earplugs if your home is noisy
• Using an eye mask if you need a little extra help blocking out light

Now for some people, some of these may not be an option. For example, a lot of people prefer showering in the morning. You don’t have to do everything on this list to have good sleep hygiene. There may also be things that help you fall asleep that aren’t on this list. You just need to find the activities that work for you and create a consistent routine.

If you have a hard time remembering things, you can set reminders on your phone or computer to put technology away, start getting ready for bed, or anything else you have scheduled into your bedtime routine that you do every day.

You’ll also want to create a good sleep environment that supports your sleep routine. This can include:

• Using a supportive mattress and pillow that make you feel comfortable
• Making sure your bed is big enough and you have plenty of space
• Making sure your room is cool and dark enough for sleeping
• Keeping technology out of your room (if possible)

Don’t exercise right before bed

Exercising is great for overall health and happiness. When you exercise, the body releases adrenaline, and heart rate and temperature are elevated. For many people, if they exercise before bed they find it harder to go to sleep.

If you have sleep difficulties and are exercising later in the day, try completing exercises a few hours before bed time. Every person is different, and it will take some time to figure out your best time to exercise.

Get outdoors when you can

Fresh air and outdoor activities are great for overall health and well-being. Natural light and fresh air are commonly known to make a person feel good and can help with proper sleep hygiene.

Keep your room cool and dark

It is recommended that bedrooms be kept cool and dark during sleep because temperature and light can impact a person’s sleep. Some ways you can make your room dark and cool include:

• Investing in blackout blinds
• Removing unnecessary technology from the room
• Opening a window, using a fan or using a portable air conditioner if the room is too warm
• Using a sleep mask
• Using appropriate bedding (for example, light cotton sheets instead of flannel sheets if you’re too warm)

You may even want to paint your room a darker colour if you find that your walls are reflecting too much light! There are so many ways to create a space that is comfortable for you.

If you aren’t sure where to start, talk to your parent/guardian about the problems you’re having with your space. Together you can brainstorm some solutions.

Medication

There is medication available to help with sleep, but this should only be taken if your doctor recommends it. If you have questions about medication to help with sleep, talk to your doctor first.

Set a regular bedtime and wake up time

Establishing a regular routine helps the body and brain realize it’s time for bed. Pick one time for bed, and one time to wake up/set an alarm. If you’re really struggling with sleep, you might have to do this on weekends, too.

It may take some getting used to, but like anything, the more you do it, the more natural it will feel.

Stop screen time a couple hours before bed

Technology has become an important part of daily life, and while you don’t have to give up screens, they shouldn’t be used before bedtime. Your body responds to screens and the artificial blue light in a way that interferes with how your brain gets ready for sleep. You should stop using screens and technology at least a couple of hours before bed. The earlier you stop, the easier it will be for your body’s natural sleep functions to kick in.

If it’s comfortable for you, you could try other options for entertaining yourself in the time before bed, including:

• Reading a paper book
• Listening to music, movie, or a show (without looking at the screen)

Only nap when you need to

Like we shared earlier on this page, you might need a nap every once in a while – but they should be kept short, and only taken when necessary. Instead of napping, try restful periods of meditation or doing something that doesn’t require much energy, like sitting and listening to music.

Use the bedroom only for sleep

Over time, bedrooms can become multi-purpose rooms where people read, watch television, go on their phones, or do homework. But when a person is experiencing sleep problems, a big part of practicing proper sleep hygiene is to use the bedroom only for sleep. This will help signal your brain and body that when you are getting into bed, it’s for a specific reason.