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Exhausted?
Tossing and turning?
Not getting a good night's sleep?
Although sleep problems are common, there are some easy ways to improve the quality of your sleep. Many people find their physical and mental well-being also improves when their sleep improves.
It's hard to say how much sleep is ideal. Each person is different and some people need more sleep than others. Kids and teenagers need more sleep than adults. Older adults tend to take longer to fall asleep and wake more frequently during the night than younger adults. Most adults and kids would sleep 10 to 12 hours a night without clocks or routines. Although the average Canadian gets around 8 hours of sleep each night, one in seven people get less than 6.5 hours of sleep each night. Almost half of us cut back on our sleep as a way of getting the most out of our days.
We also know that problems getting to sleep, staying asleep, or feeling rested after sleep are surprisingly common. One in four people experience regular sleep problems. We are more likely to have sleep difficulties when we are experiencing stress, major life changes, health problems or substance use problems. Difficulties in our sleep can then make these problems even worse.
How do sleep problems affect mental health?
Sleep problems can have a negative effect on our mental health by influencing our emotions, thoughts, behaviours and body sensations.
Emotions: If your sleep is disturbed, you might feel irritable, grumpy, numbed out, sad, anxious, worried, or stressed.
Thoughts: Sleep problems can make it difficult to concentrate, think clearly, or make decisions the next day.
Behaviours: We are more likely to avoid our usual activities when we are experiencing sleep problems.
Body sensations: Sleep difficulties can leave us feeling tired, drowsy or worn out.
Although sleep problems are common, there are some easy ways to improve the quality of your sleep. Many people find their physical and mental well-being also improves when their sleep improves. For more information about how emotions, thoughts, behaviours and body sensations influence our mental health, see other wellness modules.
Tips for Getting a Good Night Sleep
One of the most powerful ways to improve sleep is to make small changes in everyday behaviours that impact how fast we fall asleep and whether we stay asleep. The goal is to increase the behaviours that improve sleep while we reduce the behaviours that are interfering with sleep.
What kinds of sleep problems can people have?
Trouble falling asleep: lying in bed for more than 30 minutes without being able to fall asleep
Trouble staying asleep: waking up frequently during the night
Early morning waking: waking in the early hours of the morning before you need to get up but not being able to fall back asleep
Excessive sleepiness or urge to nap during the day
Excessive fatigue or lack of energy
Behaviours that interfere with sleep such as snoring, teeth-grinding, restless legs, sleep walking, and trouble breathing
Sleeping too much or for too long
Should I use sleeping pills?
We recommend trying these tips BEFORE taking over-the-counter or prescription sleeping pills. Some sleep medications are addictive and can have side effects that actually interfere with falling asleep the next day.
Tip #1: Avoid caffeine at least two hours before bedtime
Research shows that some people have problems sleeping when they have consumed too much caffeine. This is especially true as we get older. Coffee, some teas, iced tea, colas and soft drinks are the main source of caffeine for most people. Certain medications for colds, allergies, pain relief, and appetite suppression also contain caffeine.
Tip #2: Avoid alcohol at least two hours before bedtime
It might feel like drinking alcohol helps with falling asleep, but alcohol can interfere with staying asleep later in the night. Drinking alcohol before bedtime can also disrupt sleep by causing breathing problems and jerky arms and legs. People with alcohol problems often have chronic sleep problems.
If you are having problems reducing your use of alcohol, see the 'Alcohol and Other Drugs' section of this site or visit www.silink.ca for more information and helpful resources.
Tip #3: Don't smoke at least two hours before bedtime
People who smoke are more likely to have problems falling asleep, staying asleep, and nightmares. Getting a good night's sleep might be another good reason to reduce or quit smoking. Smokers can reduce their sleep problems by avoiding cigarettes at least two hours before bedtime.
If you are interested in reducing or quitting smoking, visit www.silink.ca for more information.
Tip #4: Exercise at least two hours before bedtime
Research shows that people who exercise regularly (30 to 60 minutes three times a week) have deeper sleep. Exercising four to eight hours before bedtime can be helpful but exercising one or two hours before bedtime can interfere with falling asleep.
Your local community centre is a great source of information about recreation and leisure options close to home.
Tip #5: Follow the same routine
Try to keep the same sleep and wake schedule every day— including weekends. People who get up and go to bed at different times each day are more likely to have sleep problems. For example, people who are rotating shift workers often have sleep problems because of regular changes in their sleep and wake schedules.
Tip #6: Avoid taking naps if you are experiencing sleep problems
Some of us can enjoy our naps and still get a good night's sleep. Unfortunately, some of us will experience problems falling asleep or staying asleep at night if we take naps during the day. If you do take a nap, try to keep them to 30 minutes or less. Cut out naps completely if you are experiencing sleep problems.
Tip #7: Avoid being hungry or eating heavily before going to bed
Eating balanced, healthy meals and snacks at regular intervals throughout the day will help with a good night's sleep. Try to avoid eating a large meal in the two hours before bedtime. Consider a light, healthy snack if you are still hungry just before going to bed.
Tip #8: Get up if you do not fall asleep within half an hour
Leave your bedroom and do something relaxing like listening to soft music, taking a bath, drinking a warm caffeine-free beverage or meditating. Go back to bed once you feel very drowsy. Don't try too hard to fall asleep as this never works. Get up if you don't fall asleep within 30 minutes. At first, this strategy might feel like it is making things worse as you will have a few sleepless nights. However, after several nights, it will become easier to fall asleep and stay asleep. Be consistent in your use of this strategy as studies show it is very effective in reversing sleep problems.
Tip #9: Make your bedroom comfortable and only use for sleeping
A mattress with good support and comfortable bedding are both helpful. Make sure your room is not too hot or too cold. Do not use your bed for watching TV, work, studying or any other mentally stimulating activities— especially if you are already experiencing sleep problems.
Tip #10: Challenge the belief we can't function without a perfect night's sleep
When we can't sleep, it's normal to check the clock and worry about getting through the upcoming day. Unfortunately, this increases anxiety and it's even harder to fall back asleep. Turn the clock away from your view. Remind yourself that most of the time you can still do your daily activities even when feeling tired (unless this would pose a danger to yourself or others).
To improve the quality of your sleep, follow these strategies on as many days as you can.
Use our sleep skills diary to track your progress.
Be consistent in your use of the strategies.
Remind yourself it takes time to change sleep behaviours and see positive results.
For additional tips on managing difficult thoughts that can disturb sleep, see our Healthy Thinking Wellness Module
Still having sleep problems?
Sometimes sleep problems can be a symptom of a sleep disorder, mental illness or substance use problem that requires treatment. Inappropriate dosages or timing of medications can lead to problems falling sleeping or excessive drowsiness. Other types of health treatments can also lead to sleep difficulties. Quality of sleep often improves once these types of problems are identified and better managed.
For more information about sleep disorders, visit the National Sleep Foundation website at www.sleepfoundation.org
If you continue to experience difficulties with your sleeping patterns, schedule a visit with your physician or trained health professional.
Sleep Skills Diary
Use this worksheet to track your daily use of sleep skills. Place a check mark in the box for skills you used on a given day. Leave the box blank if you did not use a particular skill on that day. Aim to use as many strategies as possible for maximum sleep benefits. Use your sleep quality ratings to track your weekly progress.
Week of: | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
No caffeine within 2* hrs of bedtime | |||||||
No alcohol within 2* hrs of bedtime | |||||||
No smoking within 2* hrs of bedtime | |||||||
Exercise at least 2* hrs before bedtime | |||||||
Woke up on time (aim for same routine each day) | |||||||
Went to bed on time (aim for same routine each night) | |||||||
No naps during the day | |||||||
Not hungry when going to bed | |||||||
No heavy meals within 2* hrs of bedtime | |||||||
Got out of bed when awake for more than 30 minutes | |||||||
Other Strategy (describe): | |||||||
Other Strategy (describe): | |||||||
Sleep Quality Choose a number between 0 and 10 |
* Note: Avoid caffeine, alcohol, smoking, heavy meals or exercise 2 hours before bedtime may not be enough time for some people to experience sleep benefits. Start by avoiding these experiences within 2 hours of bedtime. If few sleep benefits are experienced then gradually increase the time period until quality of sleep improves.
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Select Sources and Additional Resources
Coren, S. (1996). Sleep Thieves: An Eye Opening Exploration into the Science and Mysteries of Sleep. Toronto: Free Press.
Kryger, M. (2004). Can't Sleep, Can't Stay Awake. Toronto: Harper Collins.
National Sleep Foundation onlineat www.sleepfoundation.org
Reidel, B.W. (2000). Sleep hygiene. In K.L. Lichstein & C.M. Morin (Eds.), Treatment of Late-life Insomnia. (pp. 125-146). Thousand Oaks, CA: Sage Publications.
Sharp, T. (2001). The Good Sleep Guide: 10 steps to Better Sleep and How to Break the Worry Cycle. Berkeley, CA: Frog Ltd.
Williams, C. (2001). You snooze, you lose? Sleep patterns in Canada. Canadian Social Trends, 60. Online at Statistics Canada website at www.statcan.ca.
Prepared by Sarah Newth, PhD, and Melisa Robichaud, MA, for the Anxiety Disorders Association of BC on behalf of the BC Partners for Mental Health and Addictions Information | © 2005
