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10 Proven Tips for Better Sleep
Did you know that one in three Canadian adults aged 35–64 doesn’t get enough sleep each night?
If you or your clients struggle with sleepless nights, you already know how draining it can be. Restless nights impact focus, energy, and overall well-being — and finding a reliable solution can feel impossible. The good news? With a few consistent lifestyle adjustments, you can encourage deeper, more restorative rest.
Here are ten expert-backed tips to help you (and your clients) enjoy better, more consistent sleep.
1. Turn Off Electronics Before Bed
The blue light from phones, tablets, and TVs can disrupt your body’s natural sleep rhythm. Blue light exposure in the evening delays melatonin production — the hormone that signals your body it’s time to rest.
Try shutting down devices two to three hours before bed or wear blue light blocking glasses to help your body transition into sleep mode more naturally.
2. Keep a Consistent Sleep Schedule
Waking and sleeping at the same time each day reinforces your body’s internal clock, also known as your circadian rhythm. Once established, your body naturally signals when it’s time to rest and wake — sometimes without an alarm.
Many find that a white noise machine or calming bedtime routine helps maintain consistency.
3. Incorporate Calming Essential Oils
Certain essential oils can enhance relaxation and set the tone for restful sleep. Popular options include:
Diffuse your favourite oil or add a few drops to your pillow for a light, soothing aroma as you unwind.
4. Support Your Spine with the Right Pillow
Discomfort or misalignment can interfere with deep sleep. A supportive pillow can reduce tension and promote better spinal alignment. Consider:
- Therapeutica Cervical Sleeping Pillow – designed for precision neck and shoulder support.
- ObusForme 4-in-1 Pillow – versatile comfort for multiple sleeping positions.
5. Warm Your Feet
A gentle warmth at your feet can help signal to your body that it’s time to rest. While most people sleep best around 20°C (68–70°F), you can enhance relaxation by using a heating pad or warm socks.
6. Relax Your Neck and Shoulders
Your pillow should support the natural curve of your neck. If you sleep on your side, align your nose with the center of your body to avoid twisting. Stomach sleeping can strain your neck — try back or side sleeping instead.
7. Create a Relaxing Pre-Sleep Routine
Clear your mind before bed with calming rituals. Try:
- Reading a few pages of a book
- Taking a warm bath
- Gentle stretching or deep breathing
- Listening to soothing music or guided meditation
Start winding down about an hour before your target bedtime for the best results.
8. Exercise Regularly — But Not Too Late
Regular physical activity supports overall wellness and helps improve sleep quality. However, avoid intense workouts right before bed, as they can increase alertness. Aim to finish exercise at least three hours before bedtime.
Explore our range of fitness and rehabilitation tools to support your routine.
9. Limit Afternoon Caffeine
Caffeine can remain in your system for several hours. Try cutting off coffee, tea, and soda after 3 p.m. and replace them with caffeine-free alternatives like herbal tea or warm milk.
10. Optimize Your Sleep Environment
Make your bedroom a sanctuary for rest:
- Install blackout curtains to block excess light.
- Minimize noise using a sound machine or earplugs.
- Reduce clutter for a calm, organized space.
- Invest in high-quality bedding for comfort and temperature regulation.
Small adjustments can have a big impact on your quality of rest.
Rest Easier, Night After Night
Building better sleep habits takes time and consistency, but the benefits are worth it. Start by improving your bedtime routine, upgrading your sleep environment, and embracing calming rituals that work for your lifestyle.
Browse our Sleep & Relaxation Collection for essentials that support deep, restorative rest — from essential oils to therapeutic pillows and more.
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