The Power of a Good Night's Sleep: Tips for Quality Rest

A good night's sleep is often underestimated, yet it's crucial for our mental clarity, emotional well-being, and overall physical health. High-quality sleep matters, so we’ve provided actionable tips to help you achieve it in this article. Our sleep has a significant influence on our memory, decision-making, energy levels, mood, and attention span, which is why there is so much value in prioritizing proper rest. Getting enough sleep ensures you wake up refreshed and ready to tackle the day. Alternatively, chronic sleep deprivation can pose serious health risks. Remember, when it comes to your health, it's wise to consult your doctor before making any major lifestyle changes.

Tips to achieve quality rest

1. Foster good sleep hygiene

    

Good sleep hygiene involves adopting habits that help you get better sleep. One of the most important tips is to keep a consistent sleep schedule. While a daunting task for those with fluctuating schedules and fickle routines, try to go to bed and wake up at the same time every day, even on weekends. It’s also recommended to limit long naps during the day, but where possible, stick to naps no longer than 20 minutes. Having a routine helps your internal body clock stay on track, leading to better sleep quality. By sticking to a regular schedule, you'll find yourself feeling more rested and refreshed each day.

2. Figure out your body’s ideal sleep type/profile and time

Using a sleep calculator can help you determine your ideal sleep time. There are many online tools available, such as the one found at Start Sleeping. It might take a bit of trial and error to find what works best for you, but using a sleep calculator is a great starting point for improving your sleep schedule. Better still, keep a sleep journal to document your findings each morning will help keep track of which schedule suits you best as it can be hard to compare otherwise. At the end of the day, the goal is to optimize your sleep to achieve a good night’s rest.

3. Optimize the bedroom

If there's one tip to remember, it's this: your bedroom environment significantly impacts your sleep quality. Ensure your space is conducive to rest.

• If outside light bothers you, invest in blackout curtains.
• While it's best to avoid having stimulating electronics in the room, we understand it's not always possible. In such cases, cover LED lights with blackout tape.
• Where noise is not possible to diminish, consider using ear plugs or a white noise machine. If you don’t have one or are not ready to invest in one, you can simply play a white noise video from YouTube or a meditation app on a speaker and you’re good to go!
• A cooler room is ideal for sleeping, so don't hesitate to get a new AC, fan or cooling blanket, especially during summer.
• Lastly, keep your bedroom clean and decluttered; a tidy space can reduce stress and promote peace and clarity. [Our spring clean blog has suggestions and steps to help you achieve a peaceful bedroom environment: ]

4. Avoid Caffeine and Heavy Meals

Caffeine can disrupt your sleep patterns, so it’s best to limit your intake, especially later in the day. Everyone's tolerance is different; some can handle coffee or other caffeinated beverages like matcha and tea in the afternoon or even into the night, while others find their sleep is affected if they drink these beverages past a certain time. Heavy or large meals before bedtime can also disturb your sleep, so aim to eat lighter meals or earlier in the evening where possible.

5. Opt for Sleep Teas

Instead of caffeinated beverages, try teas with sleep benefits like chamomile, lavender, or peppermint. These are easily found in most grocery stores and can help you relax before bed. Find yourself waking up thirsty during the night? Consider keeping a bottle of water by your bedside as well, so it’s easily accessible without needing to fully get out of bed in the middle of the night.

6. Consider Natural Sleep Aids

If you're struggling with sleep, natural sleep aids might be a good option, such as melatonin supplements or valerian root capsules. With your doctor's guidance, you can explore products from several reputable brands mentioned in the Perk Highlight section of this blog.

7. Be Mindful of Alcohol Intake

Alcohol depresses the central nervous system, so while it may have sedative effects that make you feel tired, it can negatively impact the quality of your sleep. It's best to consume it in moderation.

8. Exercise at the right time for you

We all know the benefits of working out, but it's particularly beneficial for supporting good sleep. However, timing is key to ensure your workout doesn't keep you awake. Find the right time for you to hit the gym and choose exercises that suit your schedule. For instance, doing cardio late at night can give some a boost of energy and make it harder to fall asleep, while others find a late afternoon or evening intense workout makes them sleepy just as they’re heading to bed. Some find success in doing cardio in the morning or during the day and saving heavier lifting for the evening. By adjusting your workout routine to fit your body’s preferred sleep schedule, you can enhance both your fitness and your rest.

9. Invest in Quality Bedding

When it comes to improving your sleep, don't overlook your bedding essentials. Start by assessing your mattress and pillows—are they supportive and comfortable? Many mattress brands offer trial periods, allowing you to test them out before making a commitment. Investing in other high-quality bedding items like pillows, sheets, and duvets can significantly enhance your sleep environment. These elements create a cozy and comfortable setting, helping to alleviate body aches, and promote relaxation for a better night's sleep.

10. Limit exposure to screens before bed

Blue light can negatively impact your sleep, so it's best to avoid electronics that cause mental stimulation before bed. Once you've figured out your ideal sleep time, set aside some time to unwind before you actually go to turn out the lights and go to sleep. This helps you relax and signals to your body that it's time to rest. Using dimmer lights in the evening can also encourage the production of melatonin, the sleep hormone. By creating a calming bedtime routine, you can improve your sleep quality significantly.

11. Manage your stress levels

It's hard to avoid the stresses of life, but it's important to take time to unwind. Make time for yourself during the day as well as before bed to reduce the stress. You can go to a spa if needed, journal your thoughts, plan your day, or set aside time to meditate. Taking a warm shower or even a bath in the evening is incredibly calming. By incorporating these relaxing practices into your routine, you can create a more peaceful transition to sleep.

In conclusion, many people struggle with sleep issues without knowing how to address them. While supplements can help, it's essential to ensure that you genuinely need them before consumption. Remember, this blog is not a substitute for medical advice, so consult with your doctor before trying new sleep strategies. Implementing these tips can lead to better sleep quality and long-term benefits.

Perk highlights to help you achieve the perfect slumber

Mattresses and pillows

Sleep Country (Dormez-vous)

Allure Sleep

Benji Sleep

SleepEh.ca

Canada Employee Sleep Program (by National Mattress)

Polysleep

Emma Mattress Inc.

Casper (BC)

Puffy

Kinder Sleep (sleep coaching for babies) if baby doesn’t sleep, it’s hard for adults to make their sleep as well

Bedding

QE Home

Canadian Bedding

Lilysilk [Home section]

Hydration

Water H – Smart Water bottles

Vitamins

• Jamieson Vitamins: Offers natural sleep aids to help you get restful sleep.
• Bronson Vitamins: Provides a wide range of sleep, mood, and relaxation support products.
• Wonders of Nature: Has a variety of sleep aids available.
• Smart Solutions: Specially formulated sleep aids for women.
• Progressive Nutritional: Features products designed specifically for better sleep.

Exercise

While we have many gyms available on the platform, here are some online classes suggestions: Allure Fitness Inc, House of Sweat, MindFit group, GeneBlueprint, Hi-Ignition Fit Lab, Pro Trainer Live

Other helpful items:

Black out curtains. – Bouclair

Sound system – Sonos, Samsung,

One stop-shop for various items – The Brick, CostWay

David’s Tea has a variety of sleep teas available on their website.

Sleep clinic: MRC Sleep

Disclaimer:

• Anything dealing with health matters, it’s better to consult your doctor before making any changes.

• Perks are subject to change, and some perks are tailored to your organization prior to launching.
• We are constantly bringing on new brands to partner with us. If you don’t see your preferred brand, you can suggest a perk to us, and we’ll try our best to include them on our platform. You can do so by logging on the app or the browser version and use our “Suggest a Perk” function.