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Tag Archive for: sleep

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Better Sleep O-Tip of the Week: Follow the 20-Minute Rule

Our O-Tip of the week series we will be providing valuable “OT-Approved Life Hacks” to provide you with simple and helpful solutions for living. 

Statistics Canada estimates that approximately 3.5 million Canadians struggle with sleep, an important daily occupation that is vital to our physical and mental health.  Therefore, for the month of September, we will be providing some of the best OT-Approved solutions to help you get a good night’s sleep. 

If you are struggling to fall asleep remember the 20-minute rule.  If you are unable to fall asleep after 20 minutes of trying, take a break.  Move to a different bed or the couch, pull out a book and read until your eyes are tired, or go to your kitchen for some water. After this break return to your bed try again.  

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Better Sleep O-Tip of the Week: When it Comes to Bedding, Sharing is NOT Caring

Our O-Tip of the week series we will be providing valuable “OT-Approved Life Hacks” to provide you with simple and helpful solutions for living. 

Statistics Canada estimates that approximately 3.5 million Canadians struggle with sleep, an important daily occupation that is vital to our physical and mental health.  Therefore, for the month of September we will be providing some of the best OT-Approved solutions to help you get a good night’s sleep. 

Sharing a bed with a significant other can be disruptive, especially if one partner is tossing and turning throughout the night.  Instead of sleeping separately like the Flintstones, a better way to avoid being disturbed by your partner’s sleeplessness is to use separate blankets.  Whether you use a duvet, comforter or quilt you may find it more restful if each partner has their own.  Not only can this work wonders for your sleep quality, but for your relationship too!

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Better Sleep O-Tip of the Week: Adjust the Temperature

Our O-Tip of the week series we will be providing valuable “OT-Approved Life Hacks” to provide you with simple and helpful solutions for living. 

Statistics Canada estimates that approximately 3.5 million Canadians struggle with sleep, an important daily occupation that is vital to our physical and mental health.  Therefore, for the month of September, we will be providing some of the best OT-approved solutions to help you get a good night’s sleep. 

Attempting to sleep in an environment that is too hot or too cold can be difficult and disruptive.  Experts state that a bedroom temperature of 66 degrees F is the perfect temperature for quality sleep.  If you have a programmable thermostat schedule this in, or manually adjust the thermostat about an hour before getting into bed. 

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Is Hitting Snooze Bad for your Health?

We have all been there.  The alarm goes off and you would give anything for just 10 more minutes… thank goodness for the snooze button.  Some people go as far as to set their alarms up to 30 minutes early just to have the satisfaction of pressing snooze multiple times.  However, as great as hitting snooze may feel in the moment, it may not actually be the best decision for your health.  Learn why in the following article care of the Cleveland Clinic. 

The Cleveland Clinic: Is Hitting Snooze (Once, Er, Maybe Three Times) Bad for Your Health?

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Better Sleep O-Tip of the Week: Banish the Blue Light Before Bed

Our O-Tip of the week series we will be providing valuable “OT-Approved Life Hacks” to provide you with simple and helpful solutions for living. 

Statistics Canada estimates that approximately 3.5 million Canadians struggle with sleep, an important daily occupation that is vital to our physical and mental health.  Therefore, for the month of September, we will be providing some of the best OT-approved solutions to help you get a good night’s sleep. 

Did you know that the use of technology, even having a television on in the bedroom, can disturb the amount and quality of sleep you achieve?  Powering down at least an hour before bedtime can help to ensure a better-quality sleep.  If you simply can’t live without a round of Candy Crush or an e-book before bed, try using a blue-light filter app to reduce the amount of blue light emitted.  Learn more about the detrimental effects of technology on sleep in our post, How Technology is Ruining Your Good Night’s Sleep. 

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Weighted Blankets and Sleep: The Experts Weigh In

Weighted blankets have been used for many purposes, including a source of sensory input for those with Autism Spectrum Disorders and to reduce symptoms of anxiety.  Recently, there has been an increasing trend toward using weighted blankets as a solution for those who struggle with insomnia.  But, do the blankets hold up to the hype when it comes to getting a good night’s sleep?  Take a look at the following from Psychology Today which delves deeper into the use and effectiveness of weighted blankets for sleep.

Psychology Today:  Do Weighted Blankets Really Ease Sleeplessness?

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The A to Z of OT: Z is For… Helping You Catch Some Zzz’s

According to a 2002 survey by Statistics Canada approximately 3.5 million Canadians struggle with sleep.  If you or someone you love has trouble falling or staying asleep an Occupational Therapist can help!  Learn more about the solutions to help you get a better night’s sleep in our post, Trouble Sleeping?  We Have Solutions for You!

 

October is Occupational Therapy Month and to celebrate we will be sharing a new series called the A to Z of OT.  In our attempts to further educate the public about what Occupational Therapists do we will be highlighting twenty-six of the awesome ways OTs provide Solutions for Living.  

We encourage you to follow along and to add to the discussion by highlighting other awesome things OTs help with for each corresponding letter!

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How Technology is Ruining Your Good Night’s Sleep

Did you know that the use of technology, even having a television on in the bedroom, can disturb the amount and quality of sleep you achieve?  Could our reliance on devices be part of the reason one third of the Canadian population isn’t getting enough sleep?  Learn more about the effects of technology on your sleep in the following from the Sleep Help Institute.

Sleep Help Institute:  How Technology Impacts Your Sleep and What to do About it

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Sleep: Does it Change with Age?

Sleep is one of the most important determinants of health.  Proper sleep helps to restore our minds and bodies so that we are able to effectively tackle another day.  Sleep supports growth and development, and helps with the body’s healing process.  However, knowing how many hours a person actually needs each night is difficult as this differs from person to person and can change with age.

Learn more about sleep and how it can change as we age in the following care of the McMaster Optimal Aging Portal.

McMaster Optimal Aging Portal:  Sleep and aging: How many zzz’s are optimal to stay healthy?

If you struggle with sleep take a look at our OT-V Episode, Improving Sleep, for some solutions that can help.

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Struggling with Sleep? Try This Helpful Tool

Proper sleep is vital to our mental and physical health, and lack of sleep can negatively affect productivity and function.  If you suffer from poor sleep, know that you are not alone.  Statistics Canada estimates that approximately 3.5 million Canadians struggle with sleep.  There are many ways to get help and in all of these, tracking your sleep is an important tool.  Use our free printable Two-Part Weekly Sleep Diary to help you track and identify what helps and what hinders your sleep habits.  Simply print and fill in your diaries before bed each night and when you wake up each morning.

Also check out our video Improving Sleep to learn some solutions from Occupational Therapists that can help.

For more helpful tools and checklists please visit our Printable Resources page.