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|Sleep Survey - Results
||Please choose one of the following options that reflects most closely the number of sleep hours you get per night.
|At least 7
|Less than 4 hours
||I have trouble falling asleep
||I wake up in the middle of the night
||I wake up early in the morning
||I have found a way to reduce my insomnia
||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
- Avoid reading/viewing anything negative
Pray,recite a mantra,repeat positive
affirmations, etc. as you lay in bed
Take several slow, deep inhales/exhales
- 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
- Go for a walk or cycle every day
Read before going to bed
Stay off the computer/TV when bedtime
- Go to bed the same time every night and white noise.
- no tips
- Deep breathing at bed time. Count backwards from
- 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
- Wear ear plugs, get to bed earlier (before 11 pm),
when I wake up in the night, I do some deep
- 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
- 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
- Being regular with sleep is critical
- Reduce the quantity of liquid before going to bed
- Exercise during the day
Drink less liquids in the evening
Rarely take a sleeping pill if too many bad nights in a
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
- 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
- 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
- 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
- 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
- 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
- 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,
- 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!