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Goldman said.Īfter that cut-off, it can be easy to fall into a spiral where you're left worrying if you're ever going to get to sleep at all. "Most normal people - when they try to fall asleep - it usually takes them anywhere from 15 to 20 to 25 minutes," Dr. After all, frustration isn't a great sleep-aid. If you've exhausted all of your options, give yourself a break. Sometimes you've done all that you can to get to sleep. "You're going to zap your sleep deprivation that you're going to need to help you fall asleep." Tip 4: Know when to quit Napping during the day could also be throwing off your body clock.
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"If you sleep in on the weekends, it's going to make it that much harder to fall asleep at the time you want to fall asleep on Sunday night." "If you have trouble falling asleep at night, it means each and every day you should try to go to bed at the same time and wake up at the same time each morning," Dr. Routine helps adults get the rest they need, too. (Andrew Nguyen/CBC) Tip 3: Reset your body clockĪ regular bedtime isn't just for kids. Brian Goldman prefers white noise machines to smart phone apps that emit the same noise because the latter also emit disruptive blue light. " is certainly not for doing work, and it's not for bringing in screens like smartphones and tablets because they emit blue light, and that makes it harder for you to sleep."ĭr. Goldman says those are habits we need to work on breaking. You may be in the habit of working, studying or doomscrolling in bed. Goldman, an emergency room physician and self-described "veteran insomniac," suggests to help you catch those much needed Zs. Brian Goldman, host of The Dose - a weekly podcast that delivers practical health tips and explains topical health news - says that falling asleep (and staying asleep) can require more dedicated attention than we're accustomed to giving it. But Célyne Bastien, a psychology professor specializing in insomnia at Laval University and president of the Canadian Sleep Society, says there are things we can do to help ourselves get the rest we so badly need.ĭr.
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Now the number of people suffering from lack of sleep has skyrocketed. Before the pandemic, insomnia already affected a significant proportion of Canadians. The Dose 24:26 Why do I have insomnia and how can I get my sleep? The stress of COVID-19 has left a lot of people lying awake at night.