Thoracic & Sleep Group

Tips for Better Sleep

Simple habits for better, more restorative sleep.

Quick links:

Tips for better sleep

  • Go to bed only when you are sleepy.
  • If you are unable to fall asleep after about 20 minute, get out of bed. Leave your bedroom and do something relaxing. Come back to bed only when you are sleepy.
  • Use your bed for sleep, sex and to recover from illness.
  • Wake up at the same time every day, including weekends and holidays.
  • If you have trouble sleeping at night, avoid napping during the daytime. If you need to take a nap, make it less than one hour and take it before 3pm.
  • Begin rituals to help you relax before bedtime, such as taking a warm bath or reading for a few minutes.
  • Exercise on a regular basis, but do it earlier in the day.
  • Maintain a regular daily schedule to keep your brain’s internal clock running smoothly.
    Eat a light snack before bedtime, but avoid a big meal.
  • Avoid caffeine, alcohol and cigarettes late in the day.
  • Set aside time during the day to get all of your worries out of your system.
  • Avoid sleeping pills or use them cautiously under the supervision of a doctor.
  • Never drink alcohol while taking sleeping pills or other medications.
  • Talk to your doctor or a sleep specialist if you have an ongoing problem related to your sleep.

Sleep hygiene

  • Sleep in a dark, quiet room
  • Use the bedroom only for sleep and sexual activity (not for watching TV or balancing the checkbook)
  • Keep your bedroom temperature cool and comfortable
  • Only go to bed when you are relaxed
  • Have a regular routine for preparing to sleep (brush teeth, put on pyjamas etc)
  • Try to have dark curtains for the bedroom windows or to wear eye shades for sleep
  • Use “white noise” to block out other noises
  • Disconnect – Turning off the phone, disconnecting the doorbell or putting up a “Do Not Disturb” sign can also help you sleep.

Sleep Information

Do I Have A Sleep Disorder?
Sleep Services
Sleep Disorders
Wesley Sleep Disorder Centre
Wesley CPAP Clinic
Referrals
NATA-ASA-logo

News and blogs

Stay informed with expert tips, research updates, and wellness insights from our team of respiratory and sleep medicine professionals.

READ ALL BLOGS

Blog of the Week

Severe COVID and Flu May Raise Lung Cancer Risk Years Later, But Vaccines Can Help
  • Blog

Severe COVID and Flu May Raise Lung Cancer Risk Years Later, But Vaccines Can Help

Groundbreaking new research reveals that serious respiratory infections can leave lasting changes in the lungs

Recent

  • Blog

Foods that help you sleep.

Foods that contain melatonin, tryptophan, certain carbohydrates and magnesium are those that aid sleep, but

The Just Right Pillow for You - Featured Image
  • Blog

The “Just Right” Pillow for You

Struggling to stay comfortable while using your CPAP machine? The right pillow can make a

Severe COVID and Flu May Raise Lung Cancer Risk Years Later, But Vaccines Can Help
  • Blog

Severe COVID and Flu May Raise Lung Cancer Risk Years Later, But Vaccines Can Help

Groundbreaking new research reveals that serious respiratory infections can leave lasting changes in the lungs

A Pill for Sleep Apnoea- Clinical Trial Results Are Promising
  • Blog

A Pill for Sleep Apnoea? Clinical Trial Results Are Promising

Millions of people abandon CPAP therapy every year. A repurposed epilepsy drug could offer a

READ ALL BLOG