top of page

4 Proven Ways to Improve Sleep Quality and Combat Sleep Deprivation

Sleep Deprivation

The importance of sleep is often underestimated when it is vital to overall health and well-being. A good night's sleep enables us to focus and feel refreshed and rejuvenated throughout the day. Struggle with sleep deprivation can negatively affect mental and physical health. If you're experiencing difficulties getting a good night's sleep, here are ways to improve sleep quality and combat sleep deprivation. Read on to know more.

1) Try Establishing a Consistent Sleep Schedule

A consistent sleep schedule is vital for regulating your body's internal clock, also known as the circadian rhythm. To create a consistent sleep pattern, try the following tips:

  • Set a fixed bedtime and wake-up time, even on weekends

  • Limit daytime naps to 20-30 minutes

  • Gradually adjust your sleep schedule to account for daylight saving time changes in Canada

By consistently adhering to a sleep schedule, your body will naturally adjust, making it easier to fall asleep and wake up refreshed.

2) Try Creating A Relaxing Sleep Environment

Your sleep environment plays a significant role in determining sleep quality. Considering these options to optimize your bedroom for better rest may prove beneficial :

  • Keep the room cool, ideally between 16-18°C (60-65°F)

  • Use thick curtains or blackout curtains. Alternatively, use an eye mask to block out light.

  • Invest in a comfortable mattress and pillow tailored to your preferences and body type.

  • Limit exposure to electronic devices before bed, as the blue light emitted can disrupt melatonin production and interfere with sleep.

  • Use white noise machines, fans, or earplugs to minimize disruptive sounds.

  • Incorporate calming scents, such as lavender or chamomile, to promote relaxation.

3) Try Prioritizing Physical Activity and Nutrition

Studies have repeatedly highlighted the relevance of regular physical activity and a balanced diet, as these can significantly impact sleep quality. Canadians can benefit from adapting exercise routines to the changing seasons to ensure consistency.

  • Engaging in regular physical activity helps with sleep quality. The Canadian Physical Activity Guidelines recommend at least 2.5 hours of moderately intense aerobic exercise per week.

  • Opting for outdoor activities like hiking, snowshoeing, or ice skating, depending on the weather, can also be beneficial.

  • Consuming a diet rich in whole grains, lean proteins, fruits, and vegetables can also be helpful in supporting overall health and sleep.

  • Finally, it's beneficial to limit caffeine and alcohol intake, especially in the evening, as they can interfere with quality sleep.

4) Try Practicing Relaxation Techniques And Mindfulness

Stress and anxiety are significant contributors to sleep deprivation. Incorporating relaxation techniques and mindfulness practices into your daily routine to combat these issues is beneficial. Some popular methods include:

  • Deep breathing exercises

  • Progressive muscle relaxation

  • Guided imagery

  • Meditation or mindfulness practices, such as the popular Canadian-based app, Calm


Improving sleep quality and combating sleep deprivation is essential for maintaining physical and mental health. These strategies can significantly enhance your sleep quality and overall well-being. However, despite embracing a consistent sleep schedule, creating a relaxing sleep environment, prioritizing physical activity and nutrition, and practicing relaxation techniques and mindfulness, you continue to struggle with sleep issues, perhaps seeking help from a mental health professional is helpful. Therapy can be very effective in finding long-term solutions for sleep deprivation as it helps to explore underlying issues that might be responsible for this condition. So, take that first step; we promise to be there for you.

If you're looking for help in managing depression and anxiety, working with a psychologist might be helpful for you. At Ward & Associates Psychological Services, we offer counselling in Sherwood Park. We specialize in individual counselling for adults, teens, and children and couples counselling and trauma counselling for first responders. We also offer online therapy for clients residing in Alberta. Contact us to learn more about our services or to book an appointment.

13 views1 comment
bottom of page