Get better sleep every night

Oct 6, 2009 at 4:47 a.m. ET

Most of us have suffered the after-effects of a night spent tossing and turning at one time or another in our lives. According to the College of Family Physicians of Canada, 30-40% of adults experience insomnia to some degree in any given year. SheKnows Canada offers these tips to aid in getting a great night's sleep!

Woman sleeping

Avoid sleeping in

Although it may seem like a good idea to log extra mattress time, studies have shown that going to bed at the same time each night and waking up at the same time each morning trains the body to sleep properly.

Build a bedtime routine

Indulge in a warm, soothing bath or kick back and read while enjoying a warm decaffeinated beverage. Help your body unwind and prepare for sleep.

Save the stimulation

Things that make you feel too wired to sleep, such as strenuous exercise and worrying, should be dealt with a few hours before bedtime. Exercise earlier in the day and try addressing your worries (and finding possible solutions) by dinnertime. Also, try organizing the next day's activities ahead, so your mind is free to rest.

Create a sleep sanctuary

Begin by tossing the technology out of the bedroom — this means the television, computer and your Blackberry! Use of these items directly before bed causes sleep disturbances. Next, create the optimal environment for snoozing. Ensure that the room temperature is comfortable for sleeping, cover the glow from the digital alarm clock, install room-darkening blinds and even pop in some earplugs!

Invest in a great mattress

Considering how much time is devoted to sleep, it only makes sense to spend the money (and put in the effort) to find an amazing mattress that's just right. It can make a world of difference to sleep quality and to how the body feels in the morning! Oh, and while your at it, treat yourself to some perfect pillows, high thread-count sheets, and a divine duvet — just to be sure!

Cut the caffeine

Coffee, cola, tea and even chocolate can mess with your ability to fall asleep and/or cause your quality of sleep to suffer. Alcohol should also be avoided prior to bedtime. A glass or two of vino might make for a delightfully drowsy feeling, but the alcohol will ultimately affect how deeply you sleep and may cause wake-ups during the night.

Sleep solution

If you experience difficulty in falling off to sleep or wake up in the middle of the night and can't get back to sleep — don't stay there stressing! Get up and sit quietly or read for about 20 minutes before returning to bed.

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