Everyone has difficulty getting to sleep now and then. If the problem persists, certainly talk to your family doctor about it. However, there are some easy things you can do to improve your sleep and falling asleep.

Having a good routine for going to bed is part of what’s called “sleep hygiene.” And good sleep hygiene contributes to better sleep.

Here are some ideas:


Some people are more sensitive to caffeine than others. It’s a good idea to limit caffeine in the evenings, and for many, they need to limit it in the afternoons, as well. Remember that there are foods and drinks other than coffee that contain caffeine. Black tea, many carbonated sugary drinks, and chocolate contain caffeine, too.


Having a regular routine and going to bed at the same time every night will help. Your body gets used to turning things down at the same time every day.

Screen Time

It’s also helpful to cut back on screen time, including both the television screen and screens of your computer, tablet or smartphone in the hour or so before bed.


Exercise pumps us up, so if you are exercising in the evening, it would be better if you did that in the morning or early afternoon. Exercise is great, just not too close to bedtime.


It’s a good idea to find some way to relax a bit just before bed. For some that may mean reading something humourous. For others, a few minutes of mindfulness meditation, alone or with the help of an app on your smartphone can help us to unwind.

Having a good sleep hygiene routine is all part of feeling good, getting enough rest, and then feeling energized in the morning. All of the tips mentioned above are easy to implement and free to do.

The Hamlets at Red Deer, located in Red Deer, Alberta, is at the forefront in the provision of services for those suffering from dementia in an assisted-living environment. The Hamlets at Red Deer has values based on tenets of Christianity and is committed to helping residents attain the highest physical, emotional, and spiritual wellbeing.

If you have any questions about this article or would like to talk to us about our Red Deer residential care community, please call us at (403) 986-1250.