Many people (myself included) struggle to get a good night’s sleep.  If sleep is something you struggle with, our Counsellor Erica Kovach has some recommendations for you! 

Tips for Better Sleep

Having trouble sleeping? This is a common concern for many clients. Age and personal differences in physiology and body rhythms can impact exactly how much sleep we need, but children and teens generally need more sleep than older adults.

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There are many strategies that we can implement to improve our functioning in this area. Here are 6 tricks that can help you get a more restful night’s sleep.

1. Schedule your sleep. Consistency in sleep and wake times help your body strengthen natural its rhythms.

2. Avoid caffeine and nicotine. These, as well as other drugs and alcohol can disturb the quality and quantity of sleep you get.

3. Turn the temperature down. Ever notice feeling cold later in the evening? Our body temperature naturally decreases as part of falling asleep. Feeling cold is a good internal signal that it’s time for bed, and additionally you can modify the temperature of your environment to help you feel tired.

4. Adjustment your evenings to increase darkness and quiet. The body’s neurochemicals that create or stall sleep are affected by noise and light. This means screens and overhead lights should be turned off (ideally) 2 hours before bed.

5. Soak before you hit the sack. A hot bath or shower can help relax tense muscles and creates a drop in body temperature when you get out too.

6. Don’t catastrophize and don’t watch the clock. Remind yourself its okay to lay in bed and relax, you will fall asleep eventually.

Thanks so much, Erica! 

Erica works with adults and with Youth 16+.  Book your appointment with Erica. 

Cheers to a good night’s sleep! 


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