Did you know that adopting good sleep habits is a great way to limit stress and anxiety? Along with regular physical activity and healthy nutrition, establishing good sleep habits is an important healthy behaviour.

Quality sleep, lasting seven to nine hours for most people, is beneficial for concentration, creativity, memory, mental and physical health as well as energy levels. However, several factors such as stress, anxiety, taking medications and lifestyle habits can disrupt your sleep.

Here are five effective tips for promoting restorative sleep:

• Prioritize an hour of relaxation without a screen or intense physical activity before bedtime and stick to a regular sleep schedule.
• Go to bed only when drowsiness sets in. The goal is to spend as little time as possible awake in bed.
• If you can’t fall asleep after 30 minutes in bed, get up. This will help avoid the frustration that causes a vicious cycle and is likely to delay falling asleep. Return to bed when drowsiness sets in.
• Prioritize a pleasant environment where you can control the temperature, reduce noise and light, and play soft music when needed. Using earplugs or a fan to block out some noise can be helpful.
• Reserve your bed and bedroom for sleep and intimate activities to keep them associated with sleep. For example, it is best to keep the television and study or work desk outside the bedroom when at all possible.

Did you know?

• Contrary to certain beliefs, substances such as drugs, alcohol, and nicotine (e.g., cigarettes or vaping) cause restless and non-restorative sleep.
• Consuming caffeine (e.g., coffee, chocolate, soft drinks or energy drinks) four to six hours before bedtime can also have a negative effect on sleep.

To manage stress and anxiety effectively

Strategies for managing stress and anxiety include meditation, cultural activities, walks on the territory, reading, writing and taking a hot bath.

There are also two recommended breathing techniques, namely cardiac coherence and graduated breathing.

• Cardiac coherence: Take six breaths per minute. Inhale and exhale every ten seconds. Perform this exercise for five minutes, three times a day.
• Graduated breathing: Inhale through your nose to fill your lungs with as much oxygen as possible, then slowly exhale through your mouth. Repeat ten times.

Download smartphone apps (e.g., HeartRate, Petit BamBou, RespirRelax) or watch free online videos to learn more about these techniques.

Other resources to consult:

• Sleep On It. 10 simple tips for better sleep. Online: sleeponitcanada.ca/10-simple-tips-for-better-sleep/
• Mon équilibre UL. Sommeil et bien-être. Online: ulaval.ca/mon-equilibre-ul/exclusivites-mon-equilibre/sommeil-et-bien-etre. (French only)
• Centre d’aide aux étudiants. L’insomnie. Online: aide.ulaval.ca/psychologie/textes-et-outils/difficultes-frequentes/l-insomnie/. (French only)