Tips for better sleep
To get a good night sleep, MacDonald and the Better Sleep Council Canada advise the following:
-Stick to a sleep schedule as much as you can, even on weekends.
-Try to reduce or minimize environmental factors -- perhaps heavier curtains will help block street noise.
-Sleep on a mattress suited to your body type.
-Avoid caffeine, alcohol and heavy foods late at night.
-Don't take a late-day nap, which can interfere with nightly sleep. Instead, re-energize with a brisk walk.
-Exercise to reduce stress, insomnia and anxiety, but do it no later than three hours before bedtime, otherwise adrenaline may keep you awake.
-For optimal sleep, keep the bedroom dark and between 16 and 18C.
-Unwind with a book or a bath before bed. Or try some soothing music; according to a 2005 study published in the Journal of Advanced Nursing, music with 60 to 80 beats per minute increased the quality and quantity of sleep.
"Sleep is one of those things that people almost wear a badge of honour to say how little they get and how busy they are," says MacDonald, "but if they do that, they really run the risk of shortchanging their lives in the long run."
Is stress and anxiety keeping you from getting the sleep you need? Find out how to combat stress and sleep better.
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