{"id":6604,"date":"2025-05-06T12:05:06","date_gmt":"2025-05-06T19:05:06","guid":{"rendered":"https:\/\/safecarebc.ca\/?post_type=safetytopic&#038;p=6604"},"modified":"2025-05-21T12:56:15","modified_gmt":"2025-05-21T19:56:15","slug":"sleep-hygiene","status":"publish","type":"safetytopic","link":"https:\/\/scbcdev.safecarebc.ca\/?safetytopic=sleep-hygiene","title":{"rendered":"Sleep hygiene"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Having trouble sleeping? You\u2019re not alone. It is estimated that 35% of Canadian adults do not get adequate sleep.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As a care worker, getting a good sleep can be difficult. Shift work and disrupted sleep schedules can make it hard to get the rest you need to function well and feel well.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why sleep hygiene matters<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sleep is foundational to your health. It helps regulate mood, reduces anxiety and stress, and supports nearly every system in your body. Poor sleep, on the other hand, can worsen health issues, affect focus and reaction time, and increase the risk of mistakes\u2014at work and at home.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some common barriers to good sleep include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Our body\u2019s internal clock\u2014known as our circadian rhythm\u2014being impacted by shift work<\/li>\n\n\n\n<li>Competing priorities in our lives means sleep gets sacrificed<\/li>\n\n\n\n<li>Longer hours of daylight during the summer months<\/li>\n\n\n\n<li>Shift work or irregular schedules<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re consistently struggling with sleep, talk to a healthcare provider.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tips for building better sleep habits<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Improving your sleep hygiene doesn\u2019t mean a total life overhaul. Small changes can make a big difference.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Start small.<\/strong> Adjusting one or two things in your routine can lead to better sleep. Don\u2019t try to change everything at once.<\/li>\n\n\n\n<li><strong>Make it personal.<\/strong> Everyone\u2019s sleep needs are different. Find what works for your body and routine.<\/li>\n\n\n\n<li><strong>Don\u2019t compare.<\/strong> Focus on how rested and energized <em>you<\/em> feel, not on how much sleep others get.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ways to practice good sleep hygiene<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Create a sleep sanctuary<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Make your sleep space calm, comfortable and distraction-free to help your mind and body associate it with rest.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use white noise or a fan to block disruptive sounds<\/li>\n\n\n\n<li>Block out the light with blackout curtains or a sleep mask<\/li>\n\n\n\n<li>Avoid screens or work in your sleep space<\/li>\n\n\n\n<li>Keep the room cool and cozy<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Stick to a consistent schedule<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As much as possible, aim to go to sleep and wake up at the same time each day. This helps regulate your body\u2019s internal clock and can improve sleep quality over time.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Establish a wind-down routine<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Build a calming pre-sleep routine to help you relax and transition to rest. Start about an hour before sleep (or even just a few minutes if that\u2019s all you have). Choose activities that help you unwind, such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Turning off electronics<\/li>\n\n\n\n<li>Reading<\/li>\n\n\n\n<li>Taking a warm bath or shower<\/li>\n\n\n\n<li>Breathing exercises, meditation or journaling<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Support sleep through daily habits<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What you do during the day affects how you sleep later. Consider:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Avoiding caffeine, alcohol and nicotine before rest<\/li>\n\n\n\n<li>Limiting naps or keeping them short<\/li>\n\n\n\n<li>Finishing exercise and meals at least a few hours before your sleep time<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Get light exposure when you wake up<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Natural light helps reset your body\u2019s sleep-wake cycle. Spend a few minutes in sunlight after you wake \u2014 go outside or sit by a window. If natural light isn\u2019t available, consider a light therapy lamp.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sleep plays a crucial role in your physical and mental well-being \u2014 yet about 35% of Canadian adults don\u2019t get enough of it. For care workers, it\u2019s even more complicated. Shift work and disrupted sleep schedules can make it hard to get the rest you need to function well and feel well.<\/p>\n","protected":false},"featured_media":6610,"parent":0,"menu_order":0,"template":"","tags":[336,353],"audience":[118],"topic-type":[341],"topic":[89],"class_list":["post-6604","safetytopic","type-safetytopic","status-publish","has-post-thumbnail","hentry","tag-self-care","tag-sleep-hygiene","audience-audience","topic-sleep-and-fatigue"],"acf":[],"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/scbcdev.safecarebc.ca\/index.php?rest_route=\/wp\/v2\/safetytopic\/6604","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/scbcdev.safecarebc.ca\/index.php?rest_route=\/wp\/v2\/safetytopic"}],"about":[{"href":"https:\/\/scbcdev.safecarebc.ca\/index.php?rest_route=\/wp\/v2\/types\/safetytopic"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/scbcdev.safecarebc.ca\/index.php?rest_route=\/wp\/v2\/media\/6610"}],"wp:attachment":[{"href":"https:\/\/scbcdev.safecarebc.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6604"}],"wp:term":[{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/scbcdev.safecarebc.ca\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6604"},{"taxonomy":"audience","embeddable":true,"href":"https:\/\/scbcdev.safecarebc.ca\/index.php?rest_route=%2Fwp%2Fv2%2Faudience&post=6604"},{"taxonomy":"topic-type","embeddable":true,"href":"https:\/\/scbcdev.safecarebc.ca\/index.php?rest_route=%2Fwp%2Fv2%2Ftopic-type&post=6604"},{"taxonomy":"topic","embeddable":true,"href":"https:\/\/scbcdev.safecarebc.ca\/index.php?rest_route=%2Fwp%2Fv2%2Ftopic&post=6604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}