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Psychologist | Speaker | Media Expert | Workplace Consultant | Researcher

Sleep is something we all need, but many of us don’t get enough of it. We all struggle some of the time with falling asleep, staying asleep, or having early morning awakenings where we can’t get back to sleep. Most of us can manage the odd ‘bad’ night of sleep – but when sleepless nights become the norm rather than the exception, it’s important to start to become diligent about implementing good sleep hygiene principles. Our team here at Dr. Joti Samra, R.Psych & Associates and MyWorkplaceHealth have created sleep resources that include a series of videos and blogs offering tips on how to engage in good sleep hygiene.

Given our present circumstances, now more than ever we need to be mindful of partaking in good sleep hygiene as a means to bolster our physical health. Please feel free to circulate these with anyone you feel could benefit from this information!

If you’d prefer to download our sleep resources as a pdf, please click on the following link: Sleep Resources.

Sleep Hygiene: 10 Tips for a Good Night’s Sleep?

What is “Sleep Hygiene”? And how can sleep hygiene practices help us achieve the good night’s sleep we are struggling to get? 

Click here for 10 Tips For A Better Sleep (More Often)


How to Keep an Effective Sleep Diary

A sleep diary can be a helpful tool in the process of getting better sleep, allowing you to learn about your sleep patterns and habits as well as diagnose and treat any sleep disorders. 

Click here for tips on Keeping an Effective Sleep Diary


Discovering the Root Cause of Sleep Difficulties

About one-third of us struggle with chronic sleep difficulties, but before we can make improvements to our sleep we need to determine the root cause of our sleep difficulties.

Click here to learn more about Discovering the Root Cause of Sleep Difficulties

Effectively Managing the Negative Effects of Anxiety and Worry on Sleep

Do you lay in bed tossing and turning? Do you check the clock and calculate the number of hours of sleep you’d get if you fell asleep right now? Or think about your list of to-do’s for tomorrow? Anxiety and worry thoughts are common problems impacting our ability to sleep.  

Click here for tips on Managing the Negative Effects of Anxiety on Sleep

Facts about Sleep and Insomnia 

The average adult needs 6 to 9 hours of sleep. But what happens when we suffer from insomnia? Here, we talk about how insomnia affects our mental health and physical health and how to treat it. 

Click here to learn more about Sleep and Insomnia including how to treat it.

Understanding our Sleep Cycle: REM and non-REM Sleep 

Understanding our sleep cycle gives us insight into how our sleep patterns work and can help us identify the reasons why our sleep may be disturbed or unrestful. 

Gain a better Understanding of Our Sleep Cycle to make improvements to your overall sleep.

The Effects of Chronic Sleep Deprivation: Why We Shouldn’t Run a Sleep Debt

Many of us think we can get away with less and less sleep. However, when we go extended periods without catching up on our sleep, there’s a detrimental impact on our physical and emotional health. How can it affect our health? 

Click here to learn more about Effects of Chronic Sleep Debt as well as how to manage it to get better sleep.

The Common Sleep Problems

When we are dealing with sleep difficulties, it’s important to understand if we are suffering from a sleep disorder. Effective approaches to managing sleep will vary with each type. 

Click here to learn more about the Common Sleep Disorders

Effective Tips to Improve your Child’s Sleep

Sleep patterns and needs change drastically across age ranges. Fortunately, between the ages of 6 months and 2 years, children typically begin to develop more of a regular sleep pattern and it’s possible to start implementing proper sleep hygiene principles. Sleep is often disturbed again during the teen years. Sleep hygiene can help your children get better sleep at all stages of their development.

Click here for 5 Sleep Tips for Children

Tips for Maximizing Your Sleep Environment

Sleep hygiene is a key part of achieving a good nights sleep. One important part of sleep hygiene is your sleep environment. But, making sure our bedrooms are comfortable and conducive to sleep is an important part of good sleep that is easily and often overlooked. 

Click here for Tips to Maximize Your Sleep Environment

Taking Medications for Sleep: Do They Work?

Do you struggle with sleep difficulties? Have you used or considered using sleep medication to help you get better sleep? There are some pros and cons of using sleep medications as well as better alternatives. 

Click here to learn more about Taking Medication for Sleep, the pros and cons as well as how to get better sleep without the use of medication.

Sleep Medications and Jet Lag: 6 Tips to Manage Jet Lag without Medication

Do you find yourself tired but unable to sleep after a long day of travel because of jet lag? Did you know you can minimize jet lag without sleep medication? 

Click here for Tips to Manage Jet Lag Without Medication

Getting a Good Night’s Sleep Without Medication: 5 Tips for Shift Workers

Did you know that disturbed sleep is one of the most commonly reported side effects of shift work? Did you know you can minimize the impacts of disturbed sleep by using sleep hygiene principles? Here are the best sleep hygiene principles specifically for shift workers (without using sleep aid medications).

Click here to learn more about Getting a Good Night’s Sleep Without Medication, including 5 Tips for Shift Workers

Weighted Blankets for Sleep: Do they work?

In recent years we’ve heard of the many uses of weighted blankets and one of those uses is for improved sleep. Are you considering investing in a weighted blanket, but are unsure of whether or not they’re effective? Here we look at the potential impacts of weighted blankets, and what the research says about their benefits.

Click here to learn more about Weighted Blankets for Sleep: Do They Work?


If you think there is something missing in these sleep resources let us know as we are always continuing to develop our resources to suit your needs. If you’ve read these resources and continue to have sleep challenges, you may want to speak to a medical professional. A medical doctor can help you determine whether or not you have a sleep disorder that requires further treatment and a mental health professional can help with implementing sleep hygiene principles and managing worry thoughts or anxiety that impacts sleep. Dr. Joti Samra, R.Psych & Associates are trained in cognitive behavioural therapy (CBT) and other modalities that have a significant impact on improving sleep. Consider signing up for a no-obligation consultation today.













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