Rest is essential for mental health. Yet an estimated one-third of adults are not getting enough sleep each night.
If sleep feels out of reach, you’re not alone. Finding the sleep habits that actually work for your life can feel overwhelming and building a sleep routine that works for you can take time. Our psychologists and mental health professionals at Kells Psychology have put together practical sleep tips for every member of your family.
Sleep Tips for Adults
Adults over 18 need seven to nine hours of sleep each night. Try some of these tonight:
- Set a consistent sleep schedule. Go to bed and wake up at the same time every day, including weekends. Your body’s internal clock thrives on routine, helping you fall asleep more easily and wake up feeling refreshed.
- Limit screen time before bed. Aim to put your phone, tablet, or laptop away at least one hour before sleep. The blue light from screens suppresses melatonin, the hormone that signals your body it’s time to sleep.
- Try sensory tools. Eye masks, earplugs, weighted blankets, or cooling pillows can help signal to your body that it’s time to rest.
- Play calming audio. Gentle music or a mildly interesting podcast gives your mind something soft to rest on and can help quiet racing thoughts. Choose something relaxing, but not something so engaging that you stay up to listen.
- Cool down your bedroom. According to experts, a room temperature between 16-20 degrees Celsius supports deeper sleep, though the ideal temperature varies from person to person.
- Cut off caffeine late in the day. Caffeine can stay in your system for up to eight hours. It’s generally recommended to avoid caffeine at least six hours before bedtime, but sensitivity varies.
- Wind down with a relaxing activity. In the 30 minutes before bed, try deep breathing, gentle stretching, writing in a gratitude journal, or reading a physical book.
- Get outside during the day. Natural light exposure, especially in the morning, helps regulate your body’s internal clock. Even a short walk outside can improve your sleep quality at night.
- Move your body regularly. Regular physical activity supports deeper, more restful sleep. Aim to finish vigorous exercise at least a few hours before bedtime so your body has time to wind down.
- Avoid alcohol close to bedtime. While alcohol may feel relaxing at first, it can disrupt your sleep cycles and reduce sleep quality throughout the night.
Sleep Tips for a Smoother Bedtime with Kids
School-aged children (6 to 12) need nine to 12 hours of sleep per night. Teens need eight to 10 hours. Alongside the tips above, here are some strategies to help your kids settle in for the night:
- Reduce screens before bed. Encourage your kids and teens to turn off devices at least 30-60 minutes before bedtime. Removing tech from their bedroom altogether can make this easier.
- Dim the lights as bedtime gets closer. Lower lighting in the evening helps their brains start producing melatonin, the hormone that signals it’s time to sleep.
- Keep their routine consistent. Whether it’s brushing teeth followed by a bedtime story, doing the same steps in the same order each night helps children know what to expect and feel ready for sleep.
- Make it a family wind-down. When the whole family slows down together, the transition to bed feels less like a punishment and more like a natural end to the day. Reading in the living room as a group makes the shift to bedtime smoother for kids.
- Be honest about the hard parts. Getting ready for bed can feel like a big deal for little ones. The toothbrush is scratchy, the toothpaste is spicy, and the fun is over. Sit with them in that disappointment. Talk to them at their level, do the hard parts together, and then settle into the comfort of warm pajamas and a cozy bed.
- Try back-tracing if they can’t settle. If your child is having trouble falling asleep, lie with them and slowly trace the alphabet on their back, one letter at a time. The calm, repetitive touch can help ease them toward sleep.
Sleep and Mental Health
When you are healing from trauma or managing mental health challenges, quality sleep becomes even more important. Your body and mind need sleep to process experiences, regulate emotions, and restore energy.
Sleep difficulties are common symptoms of anxiety, depression, and post-traumatic stress disorder (PTSD), and poor sleep can make these conditions harder to manage. If you find yourself caught in that cycle, support is available.
Our therapists can help you develop strategies for better rest and recovery. Find a therapist at Kells Psychology who supports sleep-related concerns, or contact us today to get matched with the right fit for you.
Email: main@kellspsychology.ca
Call: 780-430-4769