A woman sleeping soundly with an eye mask on.
Aug 15

Expert-Backed Tips for Better Sleep

Aug 15

Quality sleep is one of the most powerful ways to support your health—yet many of us struggle to get enough. Whether you're battling insomnia or simply want to feel more rested, small changes can lead to big improvements.

This expert-backed guide explores practical, science-based strategies to help you sleep better, feel better, and live better.

What you’ll learn:

  • How sleep influences brain function, immunity, and mood

  • The impact of diet and exercise on your sleep patterns

  • Tips for creating a sleep-friendly bedroom environment

  • Natural remedies and supplements that actually work

  • Real advice from sleep specialists to answer your top questions

Start building better sleep habits tonight—and wake up to a healthier, more energized you.

Understanding the Importance of Sleep

Sleep is not merely a period of inactivity; it's a complex biological process essential for our physical and mental well-being. Dr. Matthew Walker, Professor of Neuroscience and Psychology at the University of California, Berkeley, and author of "Why We Sleep," emphasizes that sleep is the single most effective thing we can do to reset our brain and body's health each day.

If your poor sleep is related to sleep-disordered breathing, Your CPAP Shop offers starter kits, accessories, and travel-sized solutions to help you breathe easier and wake up refreshed.

The Science Behind Sleep's Impact on Health

Sleep plays a vital role in mental, cognitive, and physical well-being—and Canadians aren’t getting enough. Nearly one-third of Canadian adults report trouble sleeping or poor sleep quality, and 17% of them get fewer than 7 hours of sleep a night.

Poor sleep is linked to a wide range of health issues:

  • Mental Health: Studies show a strong connection between short or disrupted sleep and increased risks of depression, anxiety, and reduced emotional resilience.

  • Cognitive Function: Inconsistent sleep patterns, especially significant shifts between weekday and weekend sleep, are associated with impaired memory and attention in older Canadians.

  • Physical Health: Chronic sleep deprivation can raise the risk of conditions like obesity, high blood pressure, and weakened immune response.

Getting consistent, restorative sleep is one of the most effective ways to support your overall health.

A person sitting up in bed and stretching in the morning.

Lifestyle Changes for Better Sleep: Small Steps, Big Impact

Implementing targeted lifestyle changes can significantly improve your sleep quality. Here's a detailed look at evidence-based strategies:

Diet And Its Impact On Sleep Quality

Your dietary choices can profoundly influence your sleep patterns. Here's how to optimize your diet for better sleep:

1. Magnesium-Rich Foods: A study in the Journal of Research in Medical Sciences found that magnesium supplementation improved sleep efficiency, sleep time, and sleep onset latency. Incorporate these magnesium-rich foods into your diet:

  • Spinach (156 mg per cup)

  • Pumpkin seeds (168 mg per ounce)

  • Almonds (80 mg per ounce)

  • Black beans (60 mg per 1/2 cup)

2. Tryptophan-Containing Foods: Tryptophan is an amino acid that helps produce serotonin and melatonin. Foods high in tryptophan include:

  • Turkey

  • Eggs

  • Cheese

  • Nuts and seeds

3. Caffeine and Alcohol Moderation:

4. Timing of Meals: The American Journal of Gastroenterology reports that eating within 3 hours of bedtime increases the risk of acid reflux, which can disrupt sleep. Aim to finish your last meal at least 3 hours before bed.

A variety of magnesium-rich foods, including cheese, nuts, and fruits.

How Exercise Affects Sleep Quality

Regular physical activity is a powerful sleep enhancer, but timing is crucial:

1. Optimal Timing: A study in the Journal of Sleep Research found that morning exercise improved sleep quality more than evening exercise. Aim for morning or early afternoon workouts.

2. Type of Exercise: While all forms of exercise can benefit sleep, certain types may be more effective:

  • Aerobic Exercise: A study in the journal Sleep Medicine showed that moderate aerobic exercise improved sleep quality in older adults with insomnia.

  • Yoga: Research published in Alternative Therapies in Health and Medicine found that practicing yoga twice a week for 8 weeks significantly improved sleep quality in older adults.

3. Duration: The Sleep Foundation recommends 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week for optimal sleep benefits.

4. Consistency: A study in the Journal of Clinical Sleep Medicine found that consistent exercise over 16 weeks improved sleep quality more than sporadic exercise.

Creating a Sleep-Friendly Environment

Your sleep environment plays a crucial role in determining the quality of your sleep. Here's how to optimize your bedroom for restful nights:

The Role Of Bedding And Bedroom Setup

Your bedroom environment plays a major role in how well you sleep. A few thoughtful changes can make a big difference:

  • Mattress & Pillows
    Select a mattress that accommodates your preferred sleeping position and body type—comfort is paramount. Replace pillows every 1–2 years to maintain proper neck and spine alignment.

  • Ideal Temperature
    A slightly cool room helps your body relax and fall asleep more easily. Most people sleep best in a temperature range of 15–19°C (60–67°F).

  • Noise Reduction
    Disruptive sounds can keep you awake or reduce sleep quality. Try using white noise machines, earplugs, or adding sound-absorbing materials to windows and walls.

  • Light Control
    Excessive nighttime light can disrupt the production of melatonin. Use blackout curtains, dimmer lights in the evening, or wear a comfortable sleep mask to keep your sleep environment dark.

  • Simple Shift, Big Impact:
     Optimizing your sleep space can promote deeper, more consistent rest—starting tonight.

Reducing Blue Light Exposure Before Bed

In our digital age, exposure to blue light has become a significant disruptor of sleep. Here's how to mitigate its effects:

  • Limit Screen Time Before Bed
    Avoid phones, tablets, and computers at least an hour before bedtime. Reducing screen exposure helps your body naturally wind down and get ready for rest.

  • Use Blue Light Filters
    Turn on night mode features on your devices or use apps that reduce blue light. Blue light–blocking glasses are another helpful option, especially if you need to use screens in the evening.

  • Get Natural Light During the Day
    Exposure to daylight—especially in the morning—helps keep your body’s internal clock on track, making it easier to fall asleep at night. Aim to spend at least 30 minutes outside daily.

  • Simple Habit, Big Difference:

Managing your light exposure—especially reducing blue light before bed—can help you fall asleep more easily and wake up feeling refreshed.

If you're using a CPAP machine, proper mask fit and comfort accessories from Your CPAP Shop can greatly improve your experience. 

Natural Remedies and Supplements

When lifestyle changes aren't enough, natural remedies and supplements can offer additional support for better sleep.

Melatonin and Sleep

Melatonin is a hormone naturally produced by the pineal gland that regulates sleep-wake cycles. Here's what research says about melatonin supplementation:

  1. Effectiveness: A meta-analysis published in PLOS One found that melatonin supplementation reduced the time it took to fall asleep by an average of 7 minutes and increased total sleep time by 8 minutes.

  2. Timing: Take melatonin 1-2 hours before bedtime for optimal effects. 

  3. Safety: While generally considered safe for short-term use, consult with a healthcare provider before starting melatonin, especially if you have any pre-existing health conditions or are taking other medications.

Herbal Remedies

Many people turn to herbal remedies to help promote relaxation and better sleep. While results can vary, some herbs are widely used and well-tolerated as part of a nighttime routine.

  • Chamomile: Commonly enjoyed as a tea, chamomile is known for its calming properties. Drinking a cup 30 minutes before bed may help you unwind and prepare for sleep.

  • Valerian Root: Often taken as a capsule or tea, valerian root is a popular herbal supplement used to promote relaxation and sleep. It’s typically used 30 minutes to 2 hours before bedtime.

  • Gentle Support, Naturally: Herbal remedies can be a helpful addition to your sleep routine, especially when paired with other healthy sleep habits.

A wooden spoon holding chamomile flowers over a small bowl.

Sleep Smarter, Live Better

Throughout this guide, you’ve learned how nutrition, exercise, environment, and expert-approved habits can all contribute to better sleep. Each strategy is grounded in science and designed to help you establish a routine that promotes long-term rest and recovery.

Better sleep isn’t about perfection—it’s about progress. Consistent, quality rest boosts your mood, focus, immune system, and overall well-being.

Start with one or two changes tonight. With time and intention, restful sleep can become a regular part of your life—and your body and mind will thank you.

If you're using a sleep aid like CPAP or considering one, Your CPAP Shop can be your go-to partner for gear, education, and long-term support.

FAQs

Why do I still feel tired after 8 hours of sleep?
Sleep quantity isn’t the whole story—sleep quality matters too. Factors such as stress, sleep interruptions, inconsistent bedtimes, or excessive light and noise can prevent your body from reaching the deeper, restorative stages of sleep.

Is it okay to sleep in on weekends to catch up?
Sleeping in occasionally is fine, but significant shifts in sleep and wake times can disrupt your body’s internal clock. For better long-term sleep, aim for a consistent wake-up time—even on weekends.

What’s the best way to fall back asleep if I wake up during the night?
Try a calm, non-stimulating activity like deep breathing or reading a physical book under dim light. Avoid checking your phone or clock, which can make it harder to relax and fall back asleep.