RPI Newsletter - Bulletin de l'IPR
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Sleep Survey - Results
1. Please choose one of the following options that reflects most closely the number of sleep hours you get per night.
At least 7 62
4-6 hours 57
Less than 4 hours 2
2. I have trouble falling asleep
Yes 38
No 83
3. I wake up in the middle of the night
Yes 93
No 28
4. I wake up early in the morning
Yes 91
No 30
5. I have found a way to reduce my insomnia
Yes 45
No 76
6. Here are my tips for getting better sleep:
Responses from English Readers

  • Melatonin help me to fall asleep. If I wake up in the middle of night I watch the same movie than previous night. It seemed to shut my brain.
  • Avoid reading/viewing anything negative before bed Pray,recite a mantra,repeat positive affirmations, etc. as you lay in bed Take several slow, deep inhales/exhales
  • Melatonin
  • Make sure the bedroom stays cold throughout the night
  • Do some walking during the day
  • Stay away from electronic devices - computers, i-phones, 3-readers, tablets. Listen to an audio book or a CD or read a print book.
  • All the suggestions listed are good.
  • no TV or electronic devices in the bedroom
  • Generally sleep 7 but can be less. Generally fall asleep again if awake in the night or early. Rely on picturing pleasant sights such as childhood home.
  • Stay active. Stay engaged. Have and pursue goals.
  • Go for a walk or cycle every day Read before going to bed Stay off the computer/TV when bedtime approaches
  • Go to bed the same time every night and white noise.
  • no tips
  • Deep breathing at bed time. Count backwards from 100.
  • Go to bed earlier; don't eat past 8:00pm; reduce or eliminate alcohol consumption.
  • Reduce drinking alcohol, darken room, cool area with fan, cpap machine
  • I am a very light sleeper, so i wake up to pretty much any sound so i like to sleep with a fan on for the background noise. Also, i try to watch my fluid intake in the later afternoon/evening (just like we did for our little ones so they didn't wet the bed....lol)
  • if exercise during day and eat early in afternoon, have a best sleep. recently have to go to washroom in middle of night because of age :)
  • I have to go to bed earlier.
  • reduce blue light, no eating or drinking alcohol 2 hours before bed. Stretching before bed.
  • Wear ear plugs, get to bed earlier (before 11 pm), when I wake up in the night, I do some deep breathing
  • Sleeping playlist on Alexa.
  • Don't know. I usually fall back to sleep
  • Per # 5, I do not have insomnia. Tips: go to the gym or go outside - walk while there. If you need a nap around 3, keep it short. Avoid caffeinated drinks (hot or cold) after 14:00. Read for 1/2 - 1 hour before bed, instead of watching TV, Computer or Smart phone. Hope it works for you.
  • Go to bed at the same time every night as much as possible. If something is bothering you and risks interfering with your sleep - meditation before bed may help.
  • no TV or electronics 1 hour before bed no sugar or caffeine 3 hours before bed crack a window for fresh air
  • looking for some tips
  • Sometimes reading before bed helps me sleep
  • Being regular with sleep is critical
  • Reduce the quantity of liquid before going to bed
  • Exercise during the day Weight loss Drink less liquids in the evening Rarely take a sleeping pill if too many bad nights in a row Meditation at bed time Open window for fresh air To fall back asleep, follow the alphabet to think of things instead of counting sheep (ie. Antilope, Burnaby, caterpillar, dictionary…)
  • When I wake up during the night and have a difficult time falling back to sleep, I read for about 1 hour, most time it helps.
  • Make plans for the following day step by step. Like counting sheep.
  • ?
  • Trazodone and CBD oil
  • Regular exercise. No caffeine 6 hours before bed. Reduce stressful situations
  • I answered no to Question 5 but I don’t have insomnia. Perhaps a N/A could be a third option
  • No more alcohol or caffeine in the evening. Read until sleepy.
  • Yoga and cold water shower
  • A sleep meditation that shuts off after about an hour. Not eating at least 3 hrs before bed.
  • I don't have insomnia. I work shifts, so my sleep habits are not regular (e.g. sometimes I work from 11pm to 8am. I will then sleep from 5:30pm to 10pm)
  • Wake regularly at same time every day regardless of the weekend (no sleeping in) and when I’m tired during the day (due to whichever exertions throughout the day, I take a nap (no more than 20-40 minutes). I try to go to bed at a consistent time but also pay attention to myself / my needs; if I’m extra tired I’ll just go to bed despite an earlier-than-usual hour. If I’m not sleeping immediately, i may read for a bit. I make my bedroom off limits for anything else.
  • exercise and rotine
  • I have right hip pain-wakes me middle of night. Will have surgery Aug/22.(May be postponed). Have probs sleeping on my back- use extra support behind my neck. Also I listen to classical music (CBC) with my earbuds. C. Dimsdale
  • Stretching exercises and a magnesium supplement before going to bed
  • reduce sugar & alcohol intake don't eat before bedtime do deep breathing exercises
  • Don't force sleeping in, try to be active during the day, don't try to sleep if not tired, obviously no alcohol or stimulants 2 hours before sleep. I also use a CPAP machine which helps significantly.
  • hot bath before bed helps me get to sleep. I'd like suggestions for getting back to sleep once I wake up. Thanks!
  • exercise, meditation
  • Lots of exercise. No caffeine after mid morning.
  • Medication
  • Going to bed at approximately the same time each night and having a wind down with a book or a crossword puzzle can help.
  • excercise and no coffee after 3 in the afternoon
  • Avoid too much caffeine, especially after noon. I usually sleep best if I only drink one 6oz cup in the morning. Also, try to deal with your worries during the day so you don't start thinking about them when you go to bed.
  • I’m playing sudoku in bed before sleeping, it relax me and it is good for the brain.
  • Take Calcium and Magnesium
  • Exercise during the day.
  • If I have a number of nights when I wake up and have trouble getting back to sleep, I find that David's Teas Valerian nights can help with this - drinking before bedtime.
  • I sleep with the TV on the News channel; I close my eyes and listen, without judment, to what is said, it also prevents my thoughts from running wild about the day's events and I fall asleep. When and if I wake up in the middle of the night, I do the same and eventually fall asleep again.

Responses from French Readers

  • Boire de l'eau avant de dormir et en me levant. Respecter mes limites.
  • Je lis ou écoute une série dans mon lit avant de me coucher pour 20 à 30 mininutes et je prends trois grandes respirations, la plupart du temps je m'endors dans les min qui suit. Pas de télévision dans notre chambre.
  • Rester au lit et lire un livre qui ne provoque que peu de réaction tel qu'un livre de biochimie, la vi des animaux, etc.
  • Séance de Taichi, même de courte durée, cela fonctionne pour moi
  • Au courant de la journée, réduire ce qui peut créer de l'anxiété. Pas d'écran (tablette; ordi, cellulaire) avant d'aller me coucher. En me couchant, faire un retour sur ma journée et dire merci pour la belle journée. Bonne nuit!
  • Ce que vous mentionnez - mais je ne savais pas pour les kiwis!