Due to the situation with COVID19, we will also be offering video or telephone sessions. Call Dr. Randy Katz at (416) 515-2649 Ext. 228 for more details.

The Clinic on Dupont Toronto

Six tips for a better night’s sleep


Sleep can be tricky. It’s necessary for our health and wellbeing, but it sometimes has the ability to evade us when we need it the most. When we’re trying to get to sleep, it’s easy to get wrapped up in anxious thoughts about what will happen if we can’t sleep; the irony of this is that it only makes achieving a good night’s sleep all the more elusive.

But you don’t need to stress out! There are a number of simple tactics you can start working on right now to ensure you get a better night’s rest:

Approach stress head-on

When we allow stress to build up because we aren’t dealing with them, they have a way of coming back to haunt us at night. If you manage your stresses in the daytime, they won’t crowd your thoughts when you’re trying to fall asleep. If you have really important stuff to do, try to get it done without procrastination. If you have emotional stress, try to approach it directly: talk out your feelings with people and don’t be afraid of confrontation. One of the worst things you can do for your sleep is to repress negative emotions. These have a way of sneaking up on you later.

Say goodbye to naps

Daytime napping can interfere with your ability to sleep at night. Like restricting coffee after seven pm, eliminating napping altogether is a logical strategy to try if you’re having a difficult time falling asleep. For some people, a napping habit might seem a little silly, but for others – especially parents – naps can be a big part of one’s daily routine. But if you’re not sleeping at night, then there’s a balance that needs to be restored in your sleep schedule. For those who work night shifts, it’s especially important to maintain a regular sleeping routine.

Try to exercise more

Regular exercise will promote a more reliable sleep cycle. It’s as simple as physically tuckering yourself out. Releasing the stress of the day with physical activity can also have a positive emotional effect that can improve your sleeping patterns. It’s important not to exercise too close to bedtime, though, as you might feel too energized to fall asleep. Exercise can also help stabilize your mood and increase your appetite.

Upgrade your bedroom

Make your bedroom a place that makes you feel comfortable and at home. Decorate your room the way that you want to, use accent lights instead of harsh overhead lighting, and make the space warm and inviting. Tidying is important too. A clean, well-appointed and organized room will encourage a state of mental calm that facilitates sleep. Make your room your own space, even if you have children or a spouse. Kids should be sleeping in their own rooms as often as possible. This helps increase the sense of personal space and comfort for you and your partner.

Happy routines

Create a pleasant bedtime routine to help you slow down and relax. Give yourself time to get into bed and enjoy yourself before you need to go to sleep. Try an activity that doesn’t involve the harsh light of screens. Reading or journaling can be a great way to wind down after a busy day. Make yourself a bedtime routine that you can look forward to, but that isn’t overly stimulating.

Stick to your sleep schedule

A strict sleep schedule can do a world of wonders for someone suffering from irregular sleeping habits. Going to bed at the same time, every single day will ingrain sleep as a habit and will train your body to expect sleep when it’s supposed to happen.

Are you worried about your insomnia or your inability to get a full night’s rest? Give the healthcare professionals at The Clinic On Dupont a call today.

Call The Clinic on Dupont at:
(416) 515-2649
Or visit their website:



Posted December 09, 2016
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