We know how important sleep is, but sometimes achieving a good night’s rest isn’t always that easy. In effort to help Canadians achieve a more productive start to the New Year, DORMEO Canada’s sleep expert, Morgan Baker, has put a list together of sleep tips to improve overall health, beauty and wellbeing!
- Remind yourself about sleep: set an alarm to go to bed and an alarm to wake up in the morning. This can help you get into a healthy sleep routine and improve your circadian rhythm. Keeping a bedtime routine is vital for your overall health and wellbeing.
- Be cool: in a recent survey by DORMEO Canada, overheating during the night proved to be a leading complaint. Turn down the heat, and keep your bedroom temperature around 18°C for a more comfortable sleep.
- Track your sleep: consider downloading a sleep-tracking app on your Smart Phone. An app that is equipped with “smart alarms” and white noise/calming melodies may help with falling asleep and waking up.
- Regular exercise, but not too close to bedtime: reduce stress and anxiety, and improve self-confidence, quality sleep and brainpower! Finding time for exercise is vital to your overall health and wellbeing, but try to avoid exercise three hours before bed.
- Jet lag: when traveling, create a new schedule before your trip. If you are traveling east, set incrementally earlier bedtimes and wakeup times to make it easier for the body and mind to adjust. If traveling west, do the opposite.
- Note taking: put a notebook beside your nightstand to write down any worries you think of before bedtime. This can prevent you from thinking too about your ‘to-do’s’ for the next day, or forcing yourself to get up to check/respond to emails.
- Keep it fresh: invest in a new mattress or pillows. Research shows that mattresses deteriorate by up to 75% after 10 or more years. Give this important investment the priority in your budget that it deserves. Talk to sleep experts to learn your mattress needs.
- Smarten up: ensure that you make sleep a priority. According to experts, the average adult requires 7-9 hours of sleep per night in order to feel and perform their best the next day. During sleep, the body consolidates the day’s learning into memory and improves your ability to absorb and remember everyday skills.
- Calm your body, calm your mind: practice meditation or calming activities before bed. Try listening to soothing music, thinking about calming thoughts, reading a book or having a warm bath with epsom salt. This will help relax and prepare your body for bed time.
- Fuel your body with good food: take the time to make home-cooked, nutritious meals – your body will thank you, and allow you to move faster throughout the day. Plan ahead, and download food apps on your Smart Phone for quick and healthy meal inspirations.
What about you? What’s keeping you from a restful night’s sleep? Reading the tips above, I cringed knowing our mattress is almost 10 years old. My husband keeps muttering that we need a new one and me, being the frugal mom I am, didn’t think we needed one just yet. Perhaps it’s time to give that a second thought (don’t tell him he was right though, OK?)
I do invest in new sheets and pillows from time to time. The pillow I’m currently using is actually a Dormeo Evolution Memory Pillow that I’ve had for over a year now. My husband is using a giant King sized pillow, but I can’t wait for him to try the newest product from Dormeo, the Dormeo Evolution Dream Memory Foam Pillow.
We’re helping you get better sleep too! One of our readers is going to win a Dormeo Evolution Dream Memory Foam Pillow (AR $190) available exclusively in Canada at Sleep Country Canada! Enter to win below!
Great tips! I think the, Regular exercise, but not too close to bedtime tip stood out for me the most! I need to get more exercise.
I could use one of those pillows right now… on my desk lol
I like the tip of keeping a note book next to bed and writing in it before sleep – this will hopefully help me get a better night’s sleep instead of thinking too much about my to-do’s!
I think that I should try white noise/calming melodies so that other noises don’t distract me
Calm your body, calm your mind <- I find that this really helps when I have an important event the next day and my mind just keeps racing
I love the tip to get regular exercise — I really notice the link between exercise and quality of my sleep when I slack on fitness.
The note taking one is really one I do! only I use my smart phone notes section, I tap out whatever is on my mind so that I can read the next day and decide if any action needs taking on whatever was keeping me up with worry. Once it’s jotted into my phone, I can usually fall asleep easier.
This pillow looks amazing, btw! Thanks for the chance!
calm your body, calm your mind is a great tip. if i get all worked up there’s no way i’m sleeping.
i have a bad neck which causes me continual overnight woes so i’d love to win!
I really like the tip about Jet Lag – i often have trouble with adjusting to a new time zone, so this would really be something simple to get me prepared for the transition!
Calming your body calm your mind..this is what I try and do nightly.
Calming your body and your mind – it’s really hard to shut your brain down sometimes!
My favourite is to turn down the heat, and keep your bedroom temperature around 18°C for a more comfortable sleep. I like it that way but hubby likes the heat, and that is why we have our own rooms!!
The tip to get regular excercise resonates most with me!
I think Note taking is a good tip. I often wake up thinking about it and then can’t get back to a proper sleep. Maybe if I write it down it would help.
I should try white noise/calming melodies
Be Cool – a constant “discussion” in our house
The Note taking is a fantastic tip that I am going to do tonight. I love this idea.
I suffer from insomnia so the best tip for me is the one to practice meditation or calming activities before bed.
I could use to exercise more. When I have I know that I feel that I get a better nights sleep. I just need to get back into doing that again
I bought a new mattress when we moved into our home last May. My previous mattress is now in the guest room, and it’s about 15 years old now.
Calm your body, calm your mind is a great tip. I have a hard time calming my minds, I go to bed and my mind is processing everything and I have a hard time falling asleep.
I think Note Taking is a really good tip.
The Calm your body, calm your mind stood out to me.
I think the Be Cool is a great tip. I do find I sleep better in a cool room.
I actually sleep really well but sometimes I wake up with a crick in my neck so I think I need a new pillow! Having a notepad by the bed really works for me. As soon as I try to sleep I think of so many things I need to do and don’t want to forget so the notepad lets me write then down quickly and go back to sleep.
I’m a true believer in a cold quite dark room. I’m in need of a good pillow. Some mornings I wake up with a stiff neck and a head ache.
Those are all really good tips, I know we need a new mattress for sure. 75% in 10 years..wow!
I’m trying the regular exercise, but not right before bed.
Calm your body, calm your mind really stood out to me!
I know that I sleep better when it’s a bit cooler but I didn’t have a temperature to go with it. Now I just need to convince my BF that science says 18C is ideal….
The note taking tip would be useful. Not just for any worries that you have, but also for things that you need to do or reminders.
I think regular exercise, but not too close to bedtime is a great tip for sleeping better. I think reducing stress would definitely help with sleep.
I really need to invest in a new mattress or pillows. Well- pillows. My old pillows are well loved, but I bet there are comfier ones out there!
Jet lag! We travel a alot and just try to adjust going both ways. WIth little to no avail. But all tehse tips are good!
Be Cool is the one for me because I’m always waking up because I’m over heated. I’ll have to turn the heat down at night
For me it would be keep cool. Hubby is always cold even during the day when he is up and moving around. I love to be cool at night when I go to bed so now we keep the heat turned down and hubby finds it is much better. Then he turns the heat up when he gets up in the morning.
I also think the keep cool one is important. I always wake up because it gets too warm under the blanket!
Calm your body, calm your mind is a great tip
Calm your body, calm your mind really spoke to me , need to get my CD’s out again.
Be Cool- I actually use this tip as I always get a better sleep in a cooler room
Regular exercise, but not too close to bedtime is a great tip. I need to pay close attention to that one on times.
My mind tends to wander when I lay down to sleep so the tip calm your body, calm your mind stood out most for me.
calm your body, calm your mind is a great tip,it helps you get a goodnights sleep
I like Remind yourself to sleep. I think I need this one as I often watch TV or play around on the Internet way too late.
I like calm your body calm your mind this is a big one for me
This tip stand out to me – Smarten up – as I never get to bed early enough. I like a little me time after the kids go to bed and that me time tends to get longer than it should.
Be cool, I am always too hot and it ruins my sleep. I will remove some blankets and turn the heat down before bedtime!
calming your body and your mind! I definitely need to do that!
Calm your body, calm your mind…I need to learn to do this and learn to relax more.
I think cool it down is my favourite tip. Although I personally enjoy it cooler my husband disagrees
Regular exercise, but not too close to bedtime is a good tip! also don’t eat close to bedtime either
regular exercise is a great tip
Calm your body, calm your mind is my favourite sleep tip. I like to take a break from any devices at least 1 hour before turning in for the night.
I like the notebook beside the bed tip. It will keep me from getting out of bed to write a note.
I like the note taking tip. I have trouble going to sleep many nights as I am playing the next days scenario in my head. I hope this simple solution will help.
Calm your body calm your mind, my mind races as soon as I not doing anything, so much stress happening right now in my life.
I think for me it is the calming activities. After a day surrounded by students I need to put aside the worry and planning and focus on me.
Being cool is the best tip. I find that if I’m too hot, I can’t sleep.
Smarten up is the tip that stood out to me the most because I always scrimp on sleep when I have to get things done. If I slept more, I would probably be more efficient.
The most interesting one is about keeping the bedroom temperature around 18°C If I do it, I’d be frozen by the morning(I’m freezing even when it’s 23C) 🙂 But I’d love to try it.., so I guess, I’ll need a warmer duvet.
I think the exercise is key.
I know when I skip a workout I have a horrible
Night.
I like the “note taking” tip. This one really resonates with me.
The note taking was a good tip, I will try that
I think having a notebook on the nightstand is a great idea. The thing that keeps me up the most is overthinking. I literally have to force myself to just focus on my breathing or else I will be thinking about everything else until it’s 3am.
Calm your body, calm your mind is my favorite tip. Bedtime can be pretty hectic around here so I need to take some time to calm myself so I can get to sleep easier.
The mattress/pillow tip resonates with me. I’ve recently replaced some too flat pillows, and the one I bought is still not supportive enough. My mattress is 10 years old, so is getting towards the end of its life as well.
A combination of three of them, longer sleep, more exercise, and eating better.
Your “calm your body, calm your mind” tip stood out for me the most as this is something I practice religiously for both myself and my three girls. It’s so so important to darken my room, ensure quiet and limit screen time around bed.
Smarten up! It’s a big one for my husband and myself. We commonly sit and relax at the end of the night by watching a favourite show and tend to stay up way longer then we intended. By the time we get our kids to bed, and Stay in bed, it’s later then we thought. As a shift worker I also find my sleep gets out of whack and I use it as an excuse to stay up later! We have just recently made a conscious effort to be aware of the time and go to bed earlier!
I like the calm your body, calm your mind tips. i need those.
the tip to get regular exercise — I really notice the link between exercise
Calming my body & mind really stands out. I always check my tablet before I sleep but I heard that too much screen time before you sleep is actually bad because it excites you too much. I’ve been meaning to stop having my tablet by my bed and your article reminded me about that. It is so important to get good sleep!
I think the Calm your body, calm your mind tip would help me most.
The tip that stood out to me the most is to invest in a new mattress or pillows. The mattress I am using was passed on to me 2nd hand so I have no idea the age. My pillows are dated as well and I am sure I would benefit from a new one like the Dormeo Evolution Dream Memory Foam Pillow from Sleep Country Canada.
Making sleep a priority! I’m usually so bad at it.
Regular exercise, but not too close to bedtime is a good tip.
Calm your body, calm your mind and note taking not sure which one I liked more but would both be very helpful.
I never thought about the note taking to shut off the worrying mind. I may try it!
Great tips!!!! Being able to exercise has made a significant impact on my sleep. Great article
The Keep it fresh tip!
The note taking really stood out to me. I would have never thought of it.
For me, be cool is a good tip. I’m always waking up way too warm.
I think I have to remind myself to get a good night sleep, so important
I think regular exercise, but not close to bedtime is a great tip.
I think Calm your body, calm your mind is a great one. I always have so much on my mind and it is always racing with things like what I need to do, what I should make for dinner, better forget to pay that bill etc….
The tip that stood out the most to me is Calm Your Body Calm Your Mind as I do know when i go to bed and relax by reading it really does help. I also really enjoy meditation with the Muse.
Be Cool – I tried turning down the heat a bit and I actually slept better. Very pleased!
Be cool – I will be turning down the heat at night to try this tip out to see if it helps.
WOW, glad I read the review! The top I never though of I will be doing. Going to see my grand kids soon and there is a time difference. Thanks for sharing! The tip is Jet lag: when traveling, create a new schedule before your trip. If you are traveling east, set incrementally earlier bedtimes and wakeup times to make it easier for the body and mind to adjust. If traveling west, do the opposite.
Definitely “turning off” well before bed. Not watching a screen – phone! A good pillow is a MUST. Would love to try these.
I never seem to remember to power down before bedtime. I need to work on it!
Regular exercise is a must! Can’t wait for spring so I can get back outdoors in decent weather….
Note taking would definitely help me as I think way too much when trying to sleep.
Note taking may be useful for me.
i like keep it fresh
A notebook on my night stand would be a great idea instead of worrying about things I need to remember for the morning.
Note taking! absolutely brilliant and don’t know why i never thought of it before! I am always laying there with ideas flowing or things that pop into my head that I have to remember
Note taking stood out to me, similar to journaling which is something I try on occasion.
Now days “turning off” well before bed. Not being glued to devices! A good pillow is a MUST. Would love to try these.
Calm your mind. But that section could be expanded with examples of how to achieve that in different ways.
The smarten up. I neeeeeed to make myself go to bed. sometimes just sitting around doing nothing when one could be having a lovely sleep.
Eating good food and Calm your body, calm your mind are the tips I am always pushing myself to bet better at and resonate strongly with me.
Great tips! I really need to calm before bed thats for sure.
I love the tip Calming your body calm your mind , that would help me so much!
I like the one about note taking. I’ll try that. On nights that I can’t sleep I’m thinking about all the stuff I need to do the next day. If I write it down I won’t have to think about it anymore will I?
CALM YOUR body calm your mind…I actually sleep with my ipad playing stuff from youtube…10 hrs of rainfall etc …. yeah, cus I have a busy mind, esp when I am worrying about bills etc
The – Calm your body, calm your mind – is one I like
Calm your body, calm your mind is a great tip – I have been working on this
The tip that stood out to me the most is remind yourself about sleep. I am a night person that wants to be a day person and I don’t sleep very well. I try to remind myself to go to bed earlier and wake up earlier. The Jet Lag tip is good, all of them are helpful 🙂
They are all great tips, but the one that stood out for me is ‘Smarten up: ensure that you make sleep a priority.’ It’s easy to try to cram too much into your day — it’s okay not to get it all done in one day!
I think the tip to be cool is so important! I usually end up sleeping with one foot in and one foot out so I don’t overheat!
Lots of great tips. The one that is most needed here would be a new mattress.. keep it fresh
keep calm and meditate before bed. I should try that as i always have problems sleeping!
I like the note taking tip the best
Exercising is a great way to get good sleep and relieve the mind
The calm your body calm your mind tip stood out the most to me.
Calm your body, calm your mind: practice meditation or calming activities before bed is what I need. I am really wound up before going to bed.
I like the note taking tip.
I love the calm your body calm your mind! I wish I would have learned this trick years ago! Thank you for sharing!
I love the remind yourself to sleep. Trying to get on schedule I find is important and my husband is horrible at it and his sleep is horrible because of it!
What stood out to me the most was ‘Regular exercise, but not too close to bedtime’. For the longest time I had a problem with falling asleep and realized it was because I did my workouts at night. I now do them in the morning and have no issues with getting to sleep.
Remind yourself about sleep: stood out the most to me, we often sacrifice sleep to our other plans but end up paying for it
I love the tip about eating the right food. I’ve been trying so hard to do this, and I’m really noticing a difference!
I really like the idea of reminding myself about sleep – I tend to let time get away from me at night (I do a lot of work when everyone else is sleeping), so it would be good to set an alarm to remind myself to get to bed at a decent hour!
Calm your body, calm your mind is something I need to work on. Suffer from insomnia constantly! I find it so hard to “turn” it all off at night.
fantastic tips, I need to find a way to get more proper sleep, right now pain keeps me from it ;(
I’ll have to try tracking my sleep!
Calm your body , calm your mind , meditation
I really liked all the tips! The one that stood out to me was to exercise but not too close to bedtime.I seem to get more energized at bedtime and that’s when I want to.I try hard to exercise during the day so that I am more tired at night.
Be cool is a tip I take to heart , I keep a fan on in my room to keep it cool and the air flowing. We layer up or down if needed but the room is always kept cold. Its also survival if one sleeps with a human hot water bottle lol We bought a new bed 2 years ago after 20 years on the ikea thing. I thought that would be the end of tossing and turning but alas that was not to be . Finding a good pillow is another quest for sleep item on my list.
I love the be cool tip as i tend to dress to warm for bed and have too many blankets at time!
Calm your body, Calm your mind
I love the tip keep it fresh – it really helps!
The tip of “Smarten Up” is what I need to follow! I don’t get enough sleep.
Cheers.
Having a great mattress makes all the difference in the world. One of the best investments you’ll make, especially when you think of how much time you spend on it.
I like the tip Regular exercise, but not too close to bedtime never knew this
I like the keep it fresh tip
I like the Calm your body, calm your mind tip, I do find meditation helps me sleep better!
I like the Calming your body calm your mind tip
I like the note taking. it is so easy for your mind to race at night. Writing things down gets it out of your head and helps you sleep.
The tip that stood out to me the most was to track my sleep. I just never thought about doing that before and the tip to download a sleep tracking app is a great idea, thanks. I also like that the app has smart alarms and white noise/calming melodies to help with falling asleep and waking up.
Note taking!
I think both “Calm your body, calm your mind” and “be cool” are tips that would and will absolutely help me sleep better. My mind is always swirling and the days i can calm it are very good days for sleeping.
One thing that stood out for me is that don’t do exercise before going to bed
track your sleep- I think its really neat that we have access to some really useful apps- I’ve been tired since 2007 when my first daughter was born :p
The note taking tip is a great one! I always remember stuff after I go to bed that I am worried I will forget by morning
For sure keeping a notebook beside the bed to write in so I can get a better night sleep without having to think of all the things I need to do.
In addition to your tips, I would add light stretching before bed, especially for those of us who wake up with painful muscles.
A great Yoga session and bath and a hot cup of tea usually helps too
Working shift work, I do try and do my regular workout about an hour after I get out of bed, but as I get older I seem to do it a bit before I head to the bedroom for the night/day and I sometimes just hit the pillow and I am out faster.
Great tips! I especially love the notes tip as I often lay in bed and think too much.
Great Tips!
i like ‘calm your body calm your mind’ i think recognizing the mind body connection is essential for a good sleep
I really like the note taking tip… I have done this on occasion to clear my mind, but a notebook right there ready for my to do lists would be a great help!
I think Note taking is a good one for me. I often lie in bed with my head racing about things to do. If I could just write them down the first time I think about them, I won’t have to worry about forgetting, which keeps me awake.
I think that the note taking tip would be helpful for me. I have a hard time getting my brain to relax.
this pillow looks like it could enable sleep heaven 🙂
Keep it fresh: invest in a new mattress or pillows: hubby keeps saying we need a new mattress and I know for sure I need a new pillow.
I like the tip ‘calm your body, calm your mind’ I will have a warm bath with lavender Epsom salts at night from now onwards
I like the track your sleep idea. I’ve never thought to do that.
Note-taking is definitely the best tip. You need to understand your sleep schedule to improve it.
I think the best tip to a better sleep is to turn down the heat, and keep your bedroom temperature around 18°C for a more comfortable sleep.
I think the best tip is to use white noise/calming melodies and keep bedroom temperature around 18 degrees C for a more comfortable sleep.
Temperature in the bedroom is a big one for me. If I am too hot I can’t sleep. If my feet are cold can’t sleep.
I like the Calm Your Body, Calm Your Mind tip. It’s my brain that usually keeps me awake!
I like the tip about keeping a notebook by the bed…that’s a great one!