Sleep Tool Kit

Sleep Tool Kit  

Why is sleep so important and how it can help you more than just feel rested. 

  • Having a good night’s rest will help you have more energy throughout the day. 
  • Sleep is involved in healing and repairing your heart and blood vessels, as well as regulating hormones which control hunger and appetite.  
  • Sleep deficiency is linked to many health problems such as; heart disease, kidney disease, diabetes, high blood pressure and stroke 

Take a look at your room and notice your distractions

  • Is your phone in sight , where you can see notifications, messages and light shining? If so, turn it over.  Do you have a TV in your bedroom? Avoid turning on your TV right before bed. The lights from the TV will stimulate your brain and make it harder for you to fall asleep or stay asleep 
  • Aim to limit the use of your phone and other electronic devices 30- 60 min before bed. 
  • Notice all ambient light in your room. Wherever there is a light shining, find a way to cover it, turn it or hide it. Blackout curtains help reduce the amount of sunlight entering your room.  
  • Pick a time that you would like to fall asleep. Start winding down 30 minutes – 1 hour before that selected time. 
    • Wind down by finding  quiet, low key activities to do before bed: Restorative yoga, meditation, put on soft relaxing music , or a relaxing shower or bath. 
    • Aim for 7-10 hours of sleep every night (including weekends)

When waking do not hit snooze button in the morning. 

  • When you try to fall back asleep, you will start feeling worse after each snooze (maybe even angry) 
  • If your alarm is set for 6am, turn off your alarm and get up right away. Whether you sit up in your bed, or you physically get out of bed. 
  • Take a moment for yourself when you first wake up, reflect on what you are doing for the day. You can write in a journal, or reflect while doing your morning routine (washing your face, brushing your teeth, etc.)  
  1. Getting enough sleep might be trickier when working Shift Work. 
    • Aim for 7-10 hours of consecutive sleep instead of multiple shorter blocks (e.g. two bouts of 4 hours) 
    • Naps are important for boosting energy levels, improving mood, and making up for a poor quality overnight sleep. Note a time that best suits your day and schedule a 20-25 minute nap 
    • Using eye masks and earplugs may help improve sleep quality by reducing excessive light and noise during the day