Establish a regular sleep routine and healthy lifestyle habits
1. Quality > quantity
Each person has different sleep needs, generally between 6 and 9 hours per night. However, sleep quality is more important than quantity. Forcing yourself to sleep when you are not tired can make it harder to fall asleep and increase frustration.
2. Bedtime and wake-up time
Adopting a regular sleep routine helps stabilize your biological clock, also known as the circadian rhythm. Going to bed and waking up at consistent times, even on weekends, helps the body recognize when it is time to rest.
The circadian rhythm influences many physiological processes such as sleep, wakefulness, body temperature, hormone secretion, and metabolism. It can be adjusted by external factors such as natural light and maintaining a routine. This internal clock also controls the production of melatonin for sleep and cortisol for waking up and having energy.
3. Naps: yes or no? How long?
Numerous studies show that naps provide several health benefits, including lowering blood pressure and heart rate, and reducing the risk of cardiovascular disease.
They can also enhance creativity and improve alertness, performance, and judgment. However, it is recommended to keep naps short and avoid napping after 3 p.m. so as not to disrupt nighttime sleep.
4. Screens before bedtime
Screens should be avoided at least one hour before going to bed, as the blue light they emit stimulates the brain and slows the production of melatonin, the sleep hormone.
5. Caffeine
Caffeine, found in coffee, tea, chocolate, and certain energy or carbonated drinks, should be avoided several hours before bedtime. It can remain active in the body for 3 to 6 hours and disrupt sleep cycles. It is recommended to avoid consuming it after 3 p.m.
6. Intense exercise in the evening: to be avoided
Exercise is an excellent habit, but when done late in the evening, it can make it harder to fall asleep. It increases body temperature and stimulates alertness.
It is recommended to stop exercising at least one hour before bedtime to maximize its benefits and limit its impact on sleep.
7. Choose relaxing activities
Before bed, choosing calming activities such as reading, relaxation, meditation, or taking a bath helps gradually prepare the body for sleep.
Reserve your bed for sleep only
The brain should associate the bed with rest and relaxation, not with stimulating or stressful activities.
It is recommended to avoid using the bed for working, eating, or watching television. If sleep does not come after 20 to 30 minutes, it is best to get up and do a calm activity in a dimly lit environment.
Negative thoughts related to sleep can also interfere with falling asleep. Adopting a more relaxed and calming mindset can help reduce sleep-related pressure.
Create a sleep-friendly environment
An appropriate environment plays a key role in sleep quality. The bedroom should be cool (ideally between 19 and 21 °C), quiet, and dark to reduce micro-awakenings.
The comfort of the mattress and pillows is essential to maintain a neutral posture and reduce muscle tension.
- In a back-sleeping position, placing a pillow under the knees helps reduce pressure on the lower back.
- In a side-sleeping position, a pillow between the knees helps better align the pelvis and spine.
- A well-positioned pillow under the arm can provide better shoulder support.
Learn more about the best sleeping position in our article.
Breathing techniques to promote sleep
Breathing exercises help calm the nervous system, reduce stress, and make it easier to fall asleep.
- Inhale deeply through the nose for 4 seconds, then exhale slowly through the mouth for 8 seconds. Repeat about ten times.
- Practice box breathing: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, then pause for 4 seconds before repeating.
These exercises can be practiced in bed or while sitting in a calm environment to help prepare the body for sleep.
Learn more about the benefits of coherent breathing in our article.
What should you do if difficulties persist?
Good-quality sleep is essential for recovery, pain management, and overall well-being. When sleep issues persist, they may be related to pain, muscle tension, postural discomfort, or stress and anxiety. Evening rumination can sometimes prevent the brain from “switching off,” making it harder to fall asleep.
At PhysioExtra, physiotherapists can assess and treat discomforts that interfere with sleep. Occupational therapists can help manage stress and optimize lifestyle habits and the sleep environment.
If your sleep affects your energy or quality of life, professional support can make a real difference.
Have questions? Call us today or contact our customer service team by email, and our team will guide you to the right professional for your needs.
Sources
- Sleep disorders affect 40% of the population (Journal de l’assurance)
- Chaput JP et al. (2023). Economic burden of insomnia symptoms in Canada. Sleep Health.
Statistics Canada – Sleep data
- Hysing M et al. (2015). Sleep and Use of Electronic Devices in Adolescence. BMJ Open.
- Hilditch CJ et al. (2016). A 30-Minute, but Not a 10-Minute Nighttime Nap is Associated with Sleep Inertia. Sleep.
- Dutheil F et al. (2021). Effects of a short daytime nap on cognitive performance: A systematic review and meta-analysis. International Journal of Environmental Research and Public Health. - https://doi.org/10.3390/ijerph18191021
- Drake C et al. Caffeine effects on sleep taken 0, 3 or 6 hours before bedtime. Journal of Clinical Sleep Medicine.
- Stutz J et al. (2019). Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis.
Sports Medicine. https://doi.org/10.1007/s40279-018-1015-0
- Kovac K et al. (2020). Effects of exercise on sleep inertia. Chronobiology International.
- What is the circadian rhythm? (Santé Magazine)
- Circadian rhythm: definition
- What is the circadian rhythm? (IRIS)
- Understanding and aligning your biological clock
