Sleepless in ___(your city)___

2:11 a.m. 2:13 a.m. 2:14 a.m. 2:14 a.m. 2:15 a.m. 2:17 a.m.   “Aww man, I gotta get some sleep, I have that presentation at work tomorrow… Who’s going to take Jonny to soccer? What am I going to make for dinner? Is there enough gas in. the car to get to work and back? OMG why can’t I just fall asleep? 2:21 a.m. 2:22 a.m. 2:22 a.m. I have to get up in 3 hours! Come on! 2:23 a.m. 2:25 am…. =

The “so anxious about getting sleep I’m not getting any sleep” cycle at its’ finest. Statistics Canada has found that 1 in 7 Canadians (that’s 3.3 billion of us!) are affected by insomnia or another form of sleep disturbance on any given night.

Sleepless nights seem endless, like there are 2 000 seconds in a minute. Aside from the occasional dream, we cannot usually account for all that happens during sleep; when that sleep doesn’t happen however, we are often able to account for every single thing that happens during the night, and then some. As if nights of insomnia aren’t enough, a foggy mind, inability to concentrate, and dark circles under the eyes are additional “battle wounds”.

Mysterious and elusive as it may be, sleep is of utmost importance to our ability to function effectively and productively in life; particularly in the present always connected and busy world we live in, the ability to focus and concentrate is essential. So we need, desperately need, good quality sleep.

Getting adequate amounts of sleep is just as important to our general health as eating a nutritious diet. Not only does sleep help to sharpen our attention and focus, it also plays a key role in weight management and increasing immunity against illness. Vital changes in heart and respiratory rates occur during sleep, as does brain wave activity. In many ways, sleep repairs us physically.

Psychologically, sufficient amounts of restorative slumber can help with stress and mood regulation, forming/storing/recalling memories and new information, and contributes to a subjective sense of overall well being; your safety and the safety of others could also be at risk from too little attention or focus being given to potential hazards resulting from a lack of sleep.    Broadly, sleep helps the body and the mind to restore and refresh.

During a period of crisis or troubling times, it is common for sleep to be negatively impacted (getting too much or too little) and interrupted. Chronic sleep deprivation has been linked to the incidence of various health problems (such as obesity, heart disease, and even early death).

It has been shown that there is no one set amount or number of hours of sleep everyone should always get or aim for; one size does not fit all! The National Sleep Foundation recommends following categorized requirements based on age; note that even this is subject to change on the basis of your activity level, body type, age, illness, and physiological and cognitive/emotional changes. It is not really possible to generalize how much sleep each individual needs from research that studies the sleep needs of a different person! Be sensitive to the messages about sleep that your body sends you! If difficulty sleeping persists, it is advisable to contact your physician and/or a mental health professional so as to rule out any underlying complications.

While medications (“sleeping pills”) are often turned to when insomnia hits, not everyone tolerates or responds well to them or their side effects; in addition, there is a risk of becoming addicted to or abusing these drugs. Natural remedies for sleeplessness (like vitamins, herbs, or oils) are also widely turned to for relief of trouble sleeping  Success with any treatment for insomnia is variable and unique for each person.

Duration and overall quality of sleep can be directly related to your sleep hygiene; this refers to patterns and habits that are necessary for a good night’s sleep and subsequent daytime alertness.

Some tips for enhancing or improving you sleep hygiene are:

  • Keep your bedroom dark, cool, and quiet.
  • Evaluate how comfortable your mattresses, pillows, and bedclothes are to you.
  • Avoid stimulants (caffeine, nicotine, and alcohol) in the late afternoon and evening.
  • Avoid having a large meal right before going to bed.
  • Steer clear of foods that lead to an upset stomach (for you).
  • Be well hydrated throughout the day.
  • Do your vigorous exercise in the morning.
  • Practice relaxing exercises (like yoga or light stretching) before bed.
  • Establish a regular schedule for going to bed and getting up.
  • Refrain from bright blue tinted light (screen time) for at least 1 hour before bed.
  • Avoid watching troubling or upsetting programs on TV or the movies.
  • Avoid long naps later in the day.
  • Don’t be a middle of the night “clock watcher”.
  • Associate your bedroom with sleep (and sex) ie no TVs, iPads, tablets, etc.

Rather than enduring night after night of staring at the ceiling, endlessly counting sheep, or fretting about potential consequences of not getting a prescribed amount of sleep, take action by trying these and other strategies that could lead to some coveted shuteye.

Sweet Dreams!

Andrea Dasilva is a Masters of Education, and a Registered Clinical Counsellor at No Fear Counselling and Summit Counselling Group.

80 replies
  1. tips on finding a job
    tips on finding a job says:

    Wonderful website you have here but I was wanting to know if you knew of any community forums that cover the same topics talked about here? I’d really love to be a part of group where I can get responses from other experienced individuals that share the same interest. If you have any suggestions, please let me know. Thanks a lot!|

    Reply
  2. Martin Schulz
    Martin Schulz says:

    I’ve been a regular insomniac for years now, but I’ve gradually managed to make adjustments to my lifestyle to ensure that I get a better nights sleep. I’m now a professional soccer coach and have passed on these 3 key tips to my players to ensure they’re fit on matchday:
    – Make sure your room is well air-conditioned and cool, and preferably dark
    – Exercise well during the day, but don’t exercise in the last 2 hours before you goto bed
    – DO NOT look at any screens under any conditions for at least 2 hours before you try to sleep

    If you do wake up and can’t get back to sleep, then I usually recommend getting up and reading a book for a while!

    Reply
  3. PM Fanny
    PM Fanny says:

    Everything is very open with a precise explanation of the challenges.
    It was definitely informative. Your website is extremely helpful.
    Thank you for sharing!

    Reply
  4. Visit Website
    Visit Website says:

    I just want to tell you that I’m new to blogging and really loved your web page. More than likely I’m planning to bookmark your blog . You really have impressive articles. Regards for revealing your blog site.

    Reply
  5. Home Product and Service
    Home Product and Service says:

    Hi there, just became aware of your blog through Google, and found that it’s really informative. I’m going to watch out for brussels. I’ll be grateful if you continue this in future. A lot of people will be benefited from your writing. Cheers!

    Reply
  6. Home Product and Service
    Home Product and Service says:

    Somebody essentially help to make significantly posts I might state. This is the very first time I frequented your website page and so far? I amazed with the analysis you made to create this actual publish extraordinary. Magnificent activity!

    Reply
  7. Home Product and Service
    Home Product and Service says:

    I wish to show my admiration for your kindness giving support to those people that require assistance with the concept. Your very own dedication to passing the message throughout ended up being extraordinarily significant and have without exception allowed men and women much like me to realize their goals. The warm and friendly help and advice can mean a whole lot a person like me and extremely more to my office colleagues. Thanks a lot; from each one of us.

    Reply
  8. Travel and Leisure
    Travel and Leisure says:

    you are really a good webmaster. The website loading speed is amazing. It sort of feels that you are doing any unique trick. Also, The contents are masterpiece. you’ve performed a magnificent task in this topic!

    Reply
  9. Travel and Leisure
    Travel and Leisure says:

    Hiya, I am really glad I’ve found this info. Nowadays bloggers publish just about gossips and net and this is actually irritating. A good website with interesting content, this is what I need. Thanks for keeping this web-site, I will be visiting it. Do you do newsletters? Can not find it.

    Reply
  10. Travel and Leisure
    Travel and Leisure says:

    Good day very nice website!! Man .. Beautiful .. Amazing .. I’ll bookmark your website and take the feeds additionally…I am happy to seek out a lot of useful information here in the put up, we’d like work out extra strategies in this regard, thank you for sharing.

    Reply
  11. Online Dress Shopping
    Online Dress Shopping says:

    Great ¡V I should definitely pronounce, impressed with your website. I had no trouble navigating through all the tabs and related info ended up being truly easy to do to access. I recently found what I hoped for before you know it at all. Quite unusual. Is likely to appreciate it for those who add forums or anything, site theme . a tones way for your customer to communicate. Nice task..

    Reply
  12. Home Product and Service
    Home Product and Service says:

    Howdy very cool website!! Guy .. Beautiful .. Superb .. I will bookmark your web site and take the feeds also¡KI am glad to find a lot of useful information here in the submit, we’d like develop more strategies in this regard, thanks for sharing. . . . . .

    Reply
  13. Health Benefits
    Health Benefits says:

    Great beat ! I would like to apprentice while you amend your site, how can i subscribe for a blog site? The account helped me a acceptable deal. I had been a little bit acquainted of this your broadcast offered bright clear idea

    Reply
  14. Health and Fitness
    Health and Fitness says:

    Thank you so much for providing individuals with a very breathtaking possiblity to read from this website. It is often very awesome and stuffed with a great time for me personally and my office peers to search your blog at minimum three times per week to read through the newest stuff you have got. And indeed, I’m just actually motivated with all the exceptional concepts served by you. Some 1 points in this article are clearly the most efficient we’ve ever had.

    Reply
  15. Global Health
    Global Health says:

    I do not even know how I ended up here, but I thought this post was good. I don’t know who you are but definitely you are going to a famous blogger if you aren’t already 😉 Cheers!

    Reply
  16. Investment Advisor
    Investment Advisor says:

    I like the valuable info you provide in your articles. I will bookmark your blog and check again here frequently. I am quite certain I will learn a lot of new stuff right here! Best of luck for the next!

    Reply
  17. Hospitality And Tourism
    Hospitality And Tourism says:

    Thank you for every other informative blog. Where else could I am getting that type of information written in such a perfect means? I have a mission that I’m just now running on, and I’ve been at the look out for such information.

    Reply
  18. Financial Plan
    Financial Plan says:

    I simply wanted to write down a simple note so as to thank you for all of the superb tips and tricks you are writing on this website. My extended internet search has finally been honored with incredibly good facts and techniques to write about with my visitors. I would assert that we website visitors actually are unequivocally endowed to exist in a very good site with very many awesome professionals with insightful hints. I feel very much lucky to have discovered the webpages and look forward to really more thrilling times reading here. Thank you again for everything.

    Reply
  19. Business Insurance
    Business Insurance says:

    Hi there very nice website!! Guy .. Excellent .. Amazing .. I’ll bookmark your website and take the feeds also¡KI am satisfied to search out numerous helpful information right here in the submit, we want develop more strategies in this regard, thanks for sharing. . . . . .

    Reply
  20. Bathroom Remodel Ideas
    Bathroom Remodel Ideas says:

    Hello There. I found your blog using msn. This is a really well written article. I will make sure to bookmark it and come back to read more of your useful information. Thanks for the post. I will certainly comeback.

    Reply
  21. Health News
    Health News says:

    Hi my family member! I want to say that this article is amazing, great written and include approximately all important infos. I would like to see more posts like this .

    Reply
  22. Economic Times
    Economic Times says:

    I loved as much as you will receive carried out right here. The sketch is attractive, your authored subject matter stylish. nonetheless, you command get got an shakiness over that you wish be delivering the following. unwell unquestionably come more formerly again since exactly the same nearly a lot often inside case you shield this hike.

    Reply
  23. Web Hosting
    Web Hosting says:

    Someone essentially lend a hand to make critically articles I would state. That is the very first time I frequented your website page and thus far? I amazed with the analysis you made to create this particular put up amazing. Excellent process!

    Reply
  24. Brochure Design
    Brochure Design says:

    It¡¦s really a nice and helpful piece of information. I¡¦m glad that you just shared this helpful information with us. Please stay us informed like this. Thanks for sharing.

    Reply
  25. What Is A Business
    What Is A Business says:

    Hi, Neat post. There’s an issue together with your site in internet explorer, could test this¡K IE nonetheless is the marketplace leader and a good component of people will miss your great writing due to this problem.

    Reply
  26. Sports Websites
    Sports Websites says:

    I would like to express my appreciation to this writer just for rescuing me from this type of situation. Just after scouting throughout the online world and meeting things that were not powerful, I figured my entire life was done. Being alive without the answers to the problems you’ve sorted out as a result of your main article is a critical case, and the ones that would have negatively damaged my career if I had not discovered your web site. Your knowledge and kindness in controlling a lot of stuff was useful. I’m not sure what I would’ve done if I hadn’t discovered such a thing like this. I can at this time relish my future. Thanks a lot so much for your high quality and result oriented guide. I won’t think twice to endorse your blog post to anyone who requires assistance on this area.

    Reply
  27. Latest Sports News
    Latest Sports News says:

    I definitely wanted to post a quick word so as to express gratitude to you for all the fantastic items you are giving here. My time intensive internet look up has at the end of the day been compensated with really good suggestions to exchange with my classmates and friends. I would repeat that many of us website visitors are unquestionably fortunate to dwell in a wonderful place with many perfect professionals with very helpful ideas. I feel pretty blessed to have come across your web site and look forward to many more enjoyable moments reading here. Thanks a lot again for a lot of things.

    Reply
  28. Health Education
    Health Education says:

    I want to express thanks to you for rescuing me from this type of issue. As a result of looking through the the web and getting proposals which were not productive, I figured my life was done. Living without the presence of strategies to the problems you have solved through your write-up is a critical case, and the kind which could have in a negative way damaged my career if I hadn’t noticed your web page. Your personal knowledge and kindness in touching every aspect was helpful. I’m not sure what I would’ve done if I had not come across such a solution like this. I can at this time look forward to my future. Thank you so much for your high quality and sensible help. I will not be reluctant to propose the blog to anyone who will need assistance about this matter.

    Reply
  29. Science And Technology News
    Science And Technology News says:

    I truly wanted to write a quick word to be able to thank you for all the stunning instructions you are placing at this site. My particularly long internet investigation has at the end been recognized with reasonable details to go over with my family members. I would assert that many of us visitors actually are truly blessed to dwell in a remarkable website with very many wonderful people with interesting opinions. I feel somewhat grateful to have used the web pages and look forward to many more excellent moments reading here. Thank you once more for all the details.

    Reply
  30. Travel Sites
    Travel Sites says:

    I haven¡¦t checked in here for a while as I thought it was getting boring, but the last few posts are good quality so I guess I will add you back to my everyday bloglist. You deserve it my friend 🙂

    Reply
  31. Tech Sites
    Tech Sites says:

    Thanks , I’ve just been looking for information approximately this subject for a long time and yours is the greatest I have found out so far. But, what concerning the conclusion? Are you positive concerning the supply?

    Reply
  32. read this article
    read this article says:

    I just want to mention I am beginner to weblog and really liked you’re web site. Probably I’m want to bookmark your blog . You definitely come with impressive articles and reviews. Many thanks for sharing with us your blog.

    Reply
  33. floor plan
    floor plan says:

    It¡¦s actually a nice and useful piece of info. I am satisfied that you shared this helpful information with us. Please stay us up to date like this. Thank you for sharing.

    Reply
  34. Health and Fitness
    Health and Fitness says:

    I got what you intend, appreciate it for putting up.Woh I am glad to find this website through google. “Don’t be afraid of opposition. Remember, a kite rises against not with the wind.” by Hamilton Mabie.

    Reply
  35. Health and Fitness
    Health and Fitness says:

    You can definitely see your expertise in the paintings you write. The world hopes for even more passionate writers like you who aren’t afraid to say how they believe. At all times go after your heart. “The only way most people recognize their limits is by trespassing on them.” by Tom Morris.

    Reply
  36. Remodel Kitchen
    Remodel Kitchen says:

    Nice read, I just passed this onto a colleague who was doing some research on that. And he just bought me lunch because I found it for him smile Therefore let me rephrase that: Thanks for lunch!

    Reply
  37. Auto Care and Service
    Auto Care and Service says:

    Its like you read my mind! You appear to know so much about this, like you wrote the book in it or something. I think that you can do with some pics to drive the message home a bit, but instead of that, this is excellent blog. A great read. I will certainly be back.

    Reply
  38. Financial Services
    Financial Services says:

    I think this is one of the most vital info for me. And i’m glad reading your article. But should remark on some general things, The web site style is great, the articles is really great : D. Good job, cheers

    Reply
  39. Investment News
    Investment News says:

    Excellent weblog right here! Also your website lots up fast! What host are you the usage of? Can I get your associate link to your host? I want my web site loaded up as fast as yours lol

    Reply
  40. arts and media
    arts and media says:

    Hello There. I found your blog using msn. This is a very well written article. I’ll be sure to bookmark it and return to read more of your useful information. Thanks for the post. I will definitely return.

    Reply

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *

Get relief now!