Healthy Sleep

Habits
(Sleep Hygiene)

The purpose of this handout is to help answer questions that may arise
following your visit at the Seniors Mental Health Outpatient Program.
Our team hopes that it may serve as a general resource guide.

Should you have any specific questions related to your care, the
contact information for the Seniors Mental Health Program is listed
below.

Hamilton Seniors Mental Health Program

100 West 5th Street
Hamilton, Ontario L8N 3K7
Telephone: 905-522-1155 ext. 36396

Table of Contents Revised July 2021

Why is sleep so important? .........................................................1

How does sleep change with age? ..............................................2

What is sleep hygiene? ...............................................................3

Why is sleep hygiene so important?.............................................6

Where can I learn more about healthy sleep habits?...................7

Preparing for a doctor’s appointment: Tips..................................8

1

Why is sleep so important?

More than half of older adults experience difficulties with sleep.

This can include trouble falling asleep and/or trouble staying
asleep during the night.

Sleep is vital for maintenance of both physical and mental health

as well as overall quality of life. It is important for immune
functioning, hormone regulation, cognitive functioning, and mood
regulation. In the absence of restful sleep, a person can be at an
increased risk for mood and cognitive disorders as well as various
physical health conditions.
2

How does sleep change with age?

Sleep patterns tend to change with age due to age-related

alterations in circadian rhythms. As a result, older adults may go
to sleep earlier at night and then wake up earlier in the morning.
Older adults may also find themselves having more difficulty
falling asleep at night and/or waking up more often during the
nighttime.

Furthermore, older adults are more likely to experience pain

which can negatively impact sleep. Additional medical conditions,
mental health conditions, and some medications can also
potentially disrupt sleep. Many older adults also find that they
need to make more frequent trips to the bathroom during the
night. These various factors can have significant impacts on the
sleep quality of older adults.
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What is sleep hygiene?

“Sleep hygiene” describes a set of techniques aimed at promoting

healthy sleep habits. It also specifically addresses those habits
that are known to inhibit sleep. There are important ‘do’s’ and
‘don’ts’ when it comes to good sleep hygiene and these are
detailed below.

Do:
1. Wake up at the same time every morning
- Having a consistent waking time is important in setting
your biological clock.
- Decide on a wake up time and then set an alarm every
morning for this time.
- Do this even if you did not sleep well overnight as it will
help you sleep better the next night.

2. Develop a bedtime routine

- Engage in activities which you find relaxing before
bedtime (e.g. reading, writing in a journal, bathing,
meditating, etc.).
- Ensure these activities are not overly stimulating as this
can inhibit sleep.
- Having a consistent routine is an important cue for your
brain that bedtime is coming.

3. Exercise during the day

- Daytime exercise is known to improve a person’s sleep
quality.
- Avoid intense exercising too close to bedtime as this can
be over-stimulating.
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4. Reduce bedroom distractions

- Keep the bedroom dark, quiet, and cool.
- Avoid screen time before bedtime (i.e. television,
computer, and cell phone use) as bright lights can be
stimulating and make it hard to fall asleep.

5. Avoid substances that negatively impact sleep

- Avoid caffeine intake in the afternoon and evening times
as this can impact your ability to fall asleep.
- Avoid alcohol and tobacco use before bedtime as these
substances are known to have a negative effect on sleep
quality.

Don’t:
1. Don’t go to bed/stay in bed unless you are sleepy
- For many people who have experienced chronic sleep
problems, the bed can become a place of anxiety; tossing
and turning and watching the clock can create a sense of
frustration and sleep performance anxiety.
- It is instead important to reinforce the connection in your
mind between being in bed and being asleep so avoid
lying awake in bed for lengthy periods of time. If you have
not fallen asleep within 20 minutes, get out of bed and do
something calming until you feel sleepy again.

2. Don’t regularly nap during the day

- Daytime napping can disrupt your nighttime sleep by
altering your sleep cycles.
5

3. Don’t eat large meals or drink large volumes of fluid

immediately before bed
- A heavy meal late in the evening can potentially disrupt
sleep and drinking too much fluid can lead to frequent
nighttime visits to the bathroom.
- Instead, consider having a light snack before bedtime.

4. Don’t give up!

- While it may feel overwhelming to make all of these
changes at once, start by making small changes to
improve your sleep hygiene and then continue to build
upon these healthy habits.
- Be patient as this can take time and remember that
consistency is important.
6

Why is sleep hygiene so important?

Good sleep hygiene is key to obtaining good quality

sleep.

While there are medications that can be prescribed to help with

sleep over the short-term, research shows that behavioural
strategies are necessary for more long-term benefits. In addition,
unlike these behavioural strategies, many prescribed and over-
the-counter sleep medications can be associated with negative
health effects. It is important to discuss the use of these
medications with your healthcare provider.

If sleep continues to be difficult despite good sleep hygiene, it is

important to speak with your doctor as there may be other
underlying factors contributing to poor sleep.
7

Where can I learn more about healthy

sleep habits?

Suggested Resources: The following resources provide further

information on healthy sleep habits.

- Sleepwell.ca: A not-for-profit initiative through Dalhousie

University aimed at providing information on the
management of insomnia
o Visit: mysleepwell.ca

- Sleep On It: A Canadian public health campaign aimed at

providing resources to improve sleep quality
o Visit: sleeponitcanada.ca

- St. Joseph’s Healthcare also offers a program called Brief

Behavioural Treatment of Insomnia (BBTI); your healthcare
provider will discuss this further if BBTI is the right treatment
for you.

Other recommended contacts/resources:

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8

Preparing for a Doctor’s Appointment:

Tips

Some tips on how to best prepare for a doctor’s appointment

include:
 Bring your health card with you to the appointment
 Bring along a list of your medications including any non-
prescription medications or supplements you take
 Consider bringing a family member or close friend with you
to the appointment as they may be able to provide additional
information
 Bring a pen and paper with you in case you want to record
information discussed during the visit
 Write down any health changes or concerns you want to
speak about with your doctor:
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 Write down any questions you may have for your doctor:
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