Sometimes, it’s hard to turn off your brain. We all just have too much on our plate most days. But that can mean we also aren’t getting enough quality sleep – which can have a negative impact both our physical and mental well-being.  

Recognizing the significance of good sleep hygiene is the first step toward creating restful nights and energized days. Here are a few practical tips to help ensure you’re getting a rejuvenating night’s rest: 

1. Establish a consistent schedule 

Stop surprising your body. Set a regular sleep-wake cycle by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves the quality of your sleep. 

2. Learn to mellow out 

Develop calming pre-sleep rituals to signal to your body that it’s time to wind down. This could include activities like reading a book, practicing gentle stretching or indulging in a warm bath. If you like a warm tea (or similar), make sure it has no caffeine and avoid the sugar. (More on that below.) 

3. Optimize your environment 

Make your bedroom a more welcoming space for sleep. Keep the room cool, dark and quiet. Invest in a comfortable mattress and pillows. Remove electronic devices that emit light and consider blackout curtains to block out external light. (The blue light from our devices interferes with good sleep, so get yourself an alarm clock and leave the phone in another room.) 

4. Limit stimulants and heavy meals 

Reduce sugar, alcohol, caffeine and nicotine intake in the hours leading up to bedtime. Also, avoid heavy meals close to bedtime, as they can cause discomfort and disrupt your sleep. 

5. Stay active during the day 

Regular physical activity can translate into better sleep. Aim for at least 30 minutes of moderate exercise most days, but be sure to finish your workout a few hours before bedtime. 

By incorporating these sleep hygiene tips into your routine, you can help create an environment that’s more conducive to restful sleep and pave the way for improved overall well-being.

Sweet dreams! 

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Well-being Canada is an initiative for educators offering support and free resources that empower teachers to create a safe and inclusive learning environment that allows youth to support their own well-being. It’s a science-based curriculum toolkit that helps teach practical skills, resulting in improved self-management, social and self-awareness, relationship skills and responsible decision-making. 

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