How to get a better sleep

Fuzzy outline of a man sleeping in bed. There's an alarm clock in the foreground that displays a time of 12:05.

Why is this tool helpful after a workplace tragedy?

Any major change in your life can disrupt your sleep patterns – and sleep affects everything else! We need sleep to refuel our bodies and minds, and regulate our bodies’ functions. When you’re trying to heal emotionally or physically after a workplace tragedy, sleep is a vital ingredient. But if you’re having trouble sleeping, you’re not alone. Try some of these tips from sleeponitcanada.ca Opens in new tab.

How can I get started?

Maintain a regular sleep schedule – Try to keep a regular bedtime and wake-up time, even on weekends or after a bad sleep.
Create a bedtime routine – It’s important for adults as well as kids to have predictable patterns leading up to bedtime.
Set up your bedroom for sleep – Aim to have your room dark, quiet and cool.
Build a connection between bed and sleep – Don’t use your bed for wakeful activities like working or watching TV.
Avoid bright light before bed – Use dim light in the evening and stay away from the blue light of cell phones and computers.
Be careful what you eat – Avoid heavy, fatty or spicy meals and snacks late at night.
Stay away from stimulants – Caffeine, nicotine and alcohol can affect the quality and quantity of your sleep.
Exercise regularly – Physical activity, ideally earlier in the day, can help with deeper sleep.
Stay awake through the day – If you do need to nap, keep it short and early in the afternoon.
Build in relaxation – Techniques to manage stress can also help you get a better night’s sleep.

Free Resources

sleeponitcanada.ca Opens in new tab is a public health campaign on sleep with plenty of free materials, like sleep diaries and tips for different age groups.
Your public library will have books on sleep – The Sleep Revolution by Arianna Huffington is a popular one.