BrainMatters •Fall/Winter 2023 • 17
SIX TIPS FOR GETTING A GOOD NIGHT'S SLEEP
In addition to having a comfortable bed, there are several things we can do to improve our chances of getting a
good night's sleep. Below are a few tips from Dr. Howard Chertkow, Director of Baycrest's Kimel Family Centre for
Brain Health and Wellness:
1. Have a regular sleep schedule. Go to bed and
wake up at the same time every day.
2. Exercise regularly. Physical activity can help you
feel tired and improve your mood. However, avoid
exercising too close to bedtime, as this can make
you feel alert and energized.
3. Make your bedroom comfortable. Use curtains,
blinds or an eye mask to block out any light. Use
earplugs or a fan to mask any noise. Adjust the
temperature, humidity and ventilation to your
preference.
4. Avoid caffeine, alcohol, nicotine and heavy meals
close to bedtime. These can make it hard to fall
asleep or stay asleep.
5. Avoid napping during the day. Napping can
disturb your sleep cycle and make it harder to fall
asleep at night.
6. Relax before bed. Do some calming activities,
such as reading, listening to music, meditating or
breathing exercises. Avoid using electronic devices,
such as televisions, computers or phones, as they
can emit blue light that can keep you awake.
