While a big part of your ability to sleep well has to do with your sleep environment, your own mind may be part of what’s disturbing your rest.


say family issues are
preventing them from sleeping.


blame personal finances
for lack of sleep.


are awake because
of current events.

Getting yourself into a routine where you go to bed at the same time and get up at the same time (even on weekends) will lull your body into the habit of regular sleep. Be very strict with your bedtime. Don’t let yourself get distracted by social media, what’s on TV or work you didn’t get done. When it’s bedtime, just go to bed, no matter what. Soon your body will be on board and you will naturally fall asleep and wake up when you are supposed to.

Since we spend 33% of our lives asleep, improving sleep means improving one-third of your life — not to mention that those benefits carry over to when you’re awake too!

Set up a routine that you can do every night before bed. Make sure you have time to unwind before your bedtime ritual begins. Then follow the same series of steps that lead you from being awake to being asleep every night. For example: lock the doors, turn the dishwasher on, put your pyjamas on, wash your face, brush your teeth, pull the blinds, fluff your pillows, turn on gentle music, read a few pages of a book, then turn off the light and gently allow your mind to drift among pleasant thoughts.

Doing the same things every single night signals to your body that sleep is coming and helps your body and mind relax so sleep comes easily.

The biggest factor in how well you’re sleeping in your bed. A mattress that is old or uncomfortable results in aches and pains, tossing and turning, and sleep that is not as restful and restorative as it should be. If you’re not waking up feeling refreshed and relaxed, it’s time to take a look at your mattress and evaluate its condition.


Lumps and bumpS: A mattress that is uneven needs to be replaced.


Rags to riches: If your mattress is visibly worn, tattered or stained, it is begging for an upgrade.


Cheating on your mattress: Have you had a better night’s sleep at a hotel or at a friend’s house than you get at home? If so, your mattress is not doing its job and needs to be replaced.


Age discrimination: The life span of a mattress is no more than seven years. It’s time to replace it once you reach that threshold.