We spoke with Tracy Braunstein, the founder of Sleep Tight Solutions. A certified pediatric sleep consultant and sleep wellness speaker, Tracy shares her expertise on many media outlets including Global News, Breakfast Television, and CBC Radio, helping families develop healthy sleep habits and more restful nights. Here are her top five tips for getting better sleep.
This week is Sleep Awareness Week. According to the government of Canada, up to one-third of Canadians do not get enough sleep. And 1 in 2 Canadians has trouble falling asleep or staying asleep. Sleep is one of the three core pillars of health, alongside nutrition and physical activity. Consistently getting enough quality sleep helps the body and mind function properly, while chronic sleep deprivation can increase the risk of many health problems.
Created by the National Sleep Foundation, this particular month is designed to encourage people to prioritize healthy sleep habits and learn more about common sleep issues that affect millions of individuals worldwide. Throughout the month, experts share research, practical tips, and resources to help people improve their sleep quality and understand the consequences of sleep deprivation.
Whether you’re struggling with restless nights, feeling constantly tired during the day, or simply looking to improve your nightly routine, Sleep Awareness Month serves as an important reminder: better sleep isn’t a luxury—it’s a necessity for a healthier, more productive life. Here are Tracy’s top tips for better sleep:
Prioritize Complete Darkness
Light exposure at night suppresses melatonin, the hormone that signals your body it is time to sleep. Even small amounts of streetlight or early morning sun can fragment sleep cycles and trigger early waking. Blackout blinds help eliminate light pollution, support deeper sleep and create a consistent environment year round. Darkness is not a luxury. It is a biological requirement for restorative sleep.
While we offer a range of blackout shades to help darken your bedroom, we also offer a Total Blackout range. These blinds come with both side and bottom rails and block out all unwanted incoming light. These will ensure total darkness any time of the day.
Keep a Consistent Sleep Schedule
Your body operates on a circadian rhythm that thrives on consistency. Going to bed and waking up at roughly the same time each day strengthens this internal clock and improves sleep quality. Large shifts on weekends can create social jet lag, making Monday mornings harder. Protecting a steady schedule trains your brain to fall asleep more efficiently and wake feeling refreshed.
Build a Wind Down Routine
Sleep is a gradual process, not a switch you flip. A 20 to 40 minute wind down routine helps calm the nervous system and signals that the day is ending. Gentle stretching, reading, journaling, or soft lighting can ease the transition. Avoid working right up until bedtime, as mental stimulation delays the body’s natural shift into sleep mode.
Avoid Caffeine After Lunch
Caffeine has a half life of about 5 to 7 hours, meaning it can remain active in your system long into the evening. That afternoon coffee, tea, or energy drink may reduce sleep pressure and make it harder to fall asleep. To protect sleep quality, aim to stop caffeine intake by early afternoon and allow your body to build natural sleep drive.
Keep the Bedroom Cool and Calm
Temperature and comfort significantly influence sleep quality. Most adults sleep best in a cool room, typically between 16 and 19°C. A quiet, clutter free space reserved primarily for sleep strengthens the brain’s association between bed and rest. When the bedroom feels calm and consistent, the body relaxes more easily, supporting deeper and more restorative sleep.
Are you getting enough sleep? Which of these sleep tips do you think will help you the most?