Having trouble sleeping? You’re not alone. It is estimated that 35% of Canadian adults do not get adequate sleep. 

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.

Why sleep hygiene matters

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—at work and at home.

Some common barriers to good sleep include:

• Our body’s internal clock—known as our circadian rhythm—being impacted by shift work
• Competing priorities in our lives meaning sleep gets sacrificed
• Longer hours of daylight during the summer months
• Shift work or irregular schedules

If you’re consistently struggling with sleep, talk to a healthcare provider.

Tips for building better sleep habits

Improving your sleep hygiene doesn’t mean a total life overhaul. Small changes can make a big difference.

• Start small. Adjusting one or two things in your routine can lead to better sleep. Don’t try to change everything at once.
• Make it personal. Everyone’s sleep needs are different. Find what works for your body and routine.
• Don’t compare. Focus on how rested and energized you feel, not on how much sleep others get.

Ways to practise good sleep hygiene

Create a sleep sanctuary

Make your sleep space calm, comfortable and distraction-free to help your mind and body associate it with rest.

• Use white noise or a fan to block disruptive sounds
• Block out light with blackout curtains or a sleep mask
• Avoid screens or work in your sleep space
• Keep the room cool and cozy

Stick to a consistent schedule

As much as possible, aim to go to sleep and wake up at the same time each day. This helps regulate your body’s internal clock and can improve sleep quality over time.

Establish a wind-down routine

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’s all you have). Choose activities that help you unwind, such as:

• Turning off electronics
• Reading
• Taking a warm bath or shower
• Breathing exercises, meditation or journaling

Support sleep through daily habits

What you do during the day affects how you sleep later. Consider:

• Avoiding caffeine, alcohol and nicotine before rest
• Limiting naps or keeping them short
• Finishing exercise and meals at least a few hours before your sleep time

Get light exposure when you wake up

Natural light helps reset your body’s sleep-wake cycle. Spend a few minutes in sunlight after you wake — go outside or sit by a window. If natural light isn’t available, consider a light therapy lamp.