Quick Answer: How to Sleep Better
Better sleep comes from three pillars: consistent habits (same bed and wake time daily, even weekends), optimal environment (cool 15-19C, dark, quiet, comfortable mattress), and smart daytime choices (morning light, exercise, caffeine cutoff by 2 PM, screens off 1 hour before bed). Most sleep improvements come from these basics, not supplements or gadgets. Start with the one area you are weakest in and build from there.
9 min read
Pillar 1: Consistent Sleep Habits
The single most powerful thing you can do for your sleep is maintain a consistent schedule. Your circadian rhythm (internal clock) thrives on regularity. Going to bed at 10 PM on weeknights and 1 AM on weekends creates a form of jet lag every Monday morning.
Set a non-negotiable wake time. Pick a time you can maintain 7 days a week, including weekends. Your wake time anchors your entire circadian rhythm. Allow yourself a 30-minute buffer on weekends (if you wake at 6:30 AM on weekdays, 7 AM on weekends is fine). Your bedtime should allow 7-9 hours before your wake time.
The 90-Minute Sleep Cycle
Sleep occurs in roughly 90-minute cycles of light, deep, and REM sleep. Waking mid-cycle (especially during deep sleep) makes you feel groggy. Count backward from your wake time in 90-minute blocks to find ideal bedtimes. For a 6:30 AM alarm: 11:00 PM (5 cycles), 9:30 PM (6 cycles). Most adults need 5-6 cycles (7.5-9 hours). This is why 7.5 hours can feel more refreshing than 8 hours, since you complete 5 full cycles rather than waking mid-cycle.
Pillar 2: Your Sleep Environment
Your bedroom should be a cave: cool, dark, and quiet.
- Temperature: 15-19 degrees Celsius is ideal. Your core body temperature needs to drop 1-2 degrees to initiate sleep. A cool room facilitates this. Canadian homes with forced air heating often get too warm in winter. Turn down the thermostat at night
- Darkness: Any light, even a small LED, can suppress melatonin. Use blackout curtains (especially important during Canadian summer when it stays light until 9+ PM). Cover or remove electronics with lights
- Noise: If you cannot control noise (street traffic, neighbours, a snoring partner), white noise or a fan provides consistent background sound that masks disruptions
- Mattress: You spend one-third of your life on your mattress. A supportive, comfortable mattress is not a luxury, it is a health investment. Replace every 7-10 years
The Mattress Check
Lie on your mattress in your sleep position. Do you feel pressure points? Does your spine feel aligned? Can you feel the springs? Do you wake with stiffness that goes away within an hour? If you answered ye
s to any of these, your mattress may be contributing to poor sleep. A medium-firm mattress with good pressure relief (memory foam or hybrid) works best for most sleep positions. Come test options at Mattress Miracle for free.
Pillar 3: Smart Daytime Choices
- Morning light: Get 15-30 minutes of bright light (ideally outdoor) within 1 hour of waking. This is the strongest circadian signal. In Canadian winters, a 10,000-lux light therapy lamp for 30 minutes at breakfast helps
- Exercise: 30+ minutes of moderate exercise improves sleep quality significantly. Morning or afternoon exercise is ideal. Avoid intense workouts within 2 hours of bedtime
- Caffeine: Cut off caffeine by 2 PM (or earlier if you are sensitive). Caffeine has a 5-7 hour half-life. That 3 PM coffee still has half its caffeine in your system at 9 PM
- Alcohol: Alcohol makes you fall asleep faster but fragments sleep in the second half of the night, reducing REM and deep sleep. Limit to 1-2 drinks and finish 3+ hours before bed
- Screens: Blue light from screens suppresses melatonin. More importantly, the content is stimulating. Put screens away 30-60 minutes before bed. If you must use a phone, enable night mode
Common Mistakes Canadians Make
Sleep Mistakes We See at Mattress Miracle
(1) Sleeping on a dead mattress. Many Canadians keep mattresses 15-20 years. After 7-10 years, support degrades si
gnificantly. (2) Bedroom too warm. Canadian heating keeps homes at 21-22C, but 18C is better for sleep. (3) Weekend catch-up sleeping. Sleeping until noon on Saturday shifts your clock and makes Sunday night insomnia worse. (4) Relying on supplements. Melatonin, valerian, and magnesium may help, but they cannot overcome bad habits. Fix the foundation first. (5) Using the bed for everything. Working, eating, and watching TV in bed weakens the bed-sleep association.
When the Basics Are Not Enough
If you have addressed habits, environment, and daytime choices and still struggle with sleep for more than a month, consider: CBT-I (Cognitive Behavioural Therapy for Insomnia), the gold-standard treatment. Sleep study to rule out sleep apnea, restless legs, or other disorders. Medical evaluation for conditions that disrupt sleep (thyroid, chronic pain, mental health). Your family doctor can start the process.
Seasonal Sleep Tips for Brantford
Ontario seasons create unique sleep challenges. Winter: dark mornings disrupt circadian rhythm (use a light therapy lamp), dry air from heating causes congestion (use a humidifier), and cold draughts make bedrooms uneven in temperature. Summer: late sunsets push bedtime later (use blackout curtains), humidity makes sleep uncomfortable (cooling sheets and a breathable mattress help). We help Brantford families navigate both at Mattress Miracle.
Frequently Asked Questions
What is the best sleeping position?
Side sleeping is generally best for most people. It keeps the airway open (reducing snoring), is comfortable for most body types, and works well during pregnancy. Back sleeping is fine if you do not snore. Stomach sleeping is hardest on the spine. The best position is the one where you wake without pain.
How many hours of sleep do I actually need?
Most adults need 7-9 hours. The right amount is where you wake feeling refreshed without an alarm (or within minutes of it). If you need more than 9 hours or less than 6 and still feel rested, that is your normal, but discuss with your doctor to rule out underlying issues.
Does napping help or hurt?
Short naps (20 minutes) before 2 PM can boost alertness without harming nighttime sleep. Long naps or late naps reduce sleep pressure and make it harder to fall asleep at night. If you struggle with nighttime sleep, avoid naps entirely until your sleep is stable.
Is it normal to wake up during the night?
Brief awakenings between sleep cycles are completely normal. You may not even remember them. Waking for 10-20 minutes once per night is common, especially with age. If you are awake for 30+ minutes or waking 3+ times, something may need addressing.
When should I see a doctor about sleep?
See your doctor if: sleep problems persist for more than a month, you snore loudly or stop breathing during sleep, you experience excessive daytime sleepiness despite adequate sleep time, or sleep issues significantly affect your daily functioning.
Visit Mattress Miracle
Find us at 441 1/2 West Street, Brantford, Ontario. Rated 4.9 stars on Google. Family-owned since 1987.
Find Your Perfect Mattress at Mattress Miracle
We are a family-owned mattress store in Brantford, helping our community sleep better since 1987. Come try mattresses in person and get honest, no-pressure advice.
441 1/2 West Street, Brantford, Ontario
Call 519-770-0001