Getting a good night’s sleep can sometimes be difficult. That’s especially true when it’s warmer and as we open more windows during the summer (yes, it will return!).

Opening windows can make our bedrooms feel more comfortable but they can also lead to more noise filtering in and disturbing our sleep. If you’re having trouble catching your 40 winks, try some of these tips:

• Avoid naps. They disrupt your internal clock.
• Avoid caffeine, alcohol and tobacco in the evening.
• Exercise moderately in late afternoon or early evening.
• Keep regular rituals and routines before bedtime.
• Go to bed only when you feel sleepy. Time spent in bed while wide awake fosters increased mental activity and anxiety about getting to sleep.
• Sleep in a cool, quiet and dark room. The ideal temperature is 18°C.

As good neighbours, we can help local residents get their sleep too. When leaving work at the end of shift, please remember that our voices easily carry during the night and can wake nearby residents. Your cooperation is greatly appreciated.

For more sleep hygiene tips

Consult this guide produced by our very own Sleep Disorders Centre at UBC Hospital.