Tips and accessories for a better sleep

Wellness coach to set up for a good night’s sleep

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As smart people slip into bed, some of us slip into the bad habit of nodding off on the sofa while the television is talking and the lights are on.


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You don’t have to be an expert to know that healthy people aren’t made that way. We need to rest to recharge and do our best.

Apparently there are many sleepers looking for advice on how to improve their night’s sleep.

On-line looking for ‘insomnia’ skyrocketed in spring 2020 with an increase of 58 percent compared to previous years. No wonder, maybe the inquiries rose in the evening and peaked around 3 a.m.

Canadian wellness and fitness expert, Chloe Alleyne ( @thesweatmovement ) makes sleep a priority because she knows there will be consequences if she doesn’t.

“I’m Cranky Coach Chloe when I don’t get enough sleep. I feel unmotivated to exercise, eat well, and really just do whatever is productive. I usually order takeout or drive through because I’m too tired to cook, ”says the Toronto-based trainer at WW D360 (formerly Weight Watchers). “When sleep is slow, it can be more difficult to keep track of things and make healthy decisions throughout the day.”


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We asked Alleyne what she does to get a good night’s sleep.

Q: How much sleep should people aim for in a night?

A: Healthy sleep is critical to our overall health and wellbeing, but unfortunately, many of us (myself included) just don’t get enough. For most people, “good” sleep means generally getting seven to nine hours of uninterrupted sleep each night. Research has shown that this is the amount of sleep that will allow adults to be fully rested and productive the next day.

Q: What types of sleep technologies can you recommend to aid sleep?

A: Sleep headbands – Hearing meditation can be a great way to help you fall asleep, but sometimes your partner may not want to hear either. A sleep headband is a great way to take advantage of earbuds without anything bumping into your ear at night.


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Noise Machine – For those who have trouble sleeping in complete silence, a white noise machine fills the empty space. Slip to sleep in rain, thunderstorms or even white background noise.

Wearables – A fitness tracker is a great resource for keeping track of not only your movement but your sleep as well. Sync it with a sleep tracker to see how well you’re catching Z’s at night.

Oil Diffuser – An essential oil diffuser (such as this wireless one from Saje ) is beneficial. It can act as a mini humidifier that can help you sleep in a dry room. You can add essential oils like lavender to aid your sleep and relaxation. Make sure your choices are pet safe if you live with animals.

Sunrise lights – your body’s circadian rhythm depends on the alternation of day and night. A sunrise light can gently wake you up in the morning to make you feel more energetic and ready for the day.


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Q: What is your bedtime?

A: I start with a warm shower and then light a candle in my room that smells of lavender. Then I wear a face mask, brush my teeth, and gently stretch, which relaxes the body and makes sleep easier. i also spray That’s working on my pillow before I turn off the light.

I try to start my routine around the same time every night, including on the weekend.

Q: Can you give us some details about setting up your room?

A: I know from experience that it is really hard for me to sleep when our room is cluttered and cluttered with laundry baskets and toys from our toddlers. This is how I keep it clean and tidy, especially for bedtime.

We have Blackout curtains and use a white noise machine that I’ve gotten used to since we used it to help our daughter sleep when (she) was a baby.


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I have a book on my bedside table so I am not tempted to scroll the gram and have a lavender scented candle to light when I start my bedtime.

Q: How many hours do you sleep?

A: I’m aiming for at least seven. Sometimes that doesn’t happen because our toddler wakes up at night. But on days when I feel really tired, I am not afraid to take a little siesta a day. I use that WW app to keep track of my sleep patterns.

Q: What do you see as the greatest benefit of a good night’s sleep?

A: I feel happier when I’m rested. And happier people make healthier choices.

Accessories to support your sleep

Bose Sleepbuds II ($ 279.99)

The wireless noise masking buds play content from the Bose Sleep app, including nature sounds, calm tones and white noise.


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Lectrofan Sound Machine ($ 50.98)

Drown out distractions and eliminate silence with the LectroFan noise and fan machine that creates 20 different sounds.

Dodow sleep aid device ($ 79.99)

It’s a metronome with a light system that guides you to sleep. The exercise only takes eight minutes and slows your breathing from 11 to six breaths per minute to help you fall asleep.

Beurer TL30 Wake-up Light ($ 79.99)

Get your dose of healthy sunlight on dark or rainy days with this therapy lamp that produces flicker-free and UV-free light.

Withings sleeping mat monitor ($ 114.99)

This sleep monitor slides under your mattress and records sleep cycles, heart rate, breathing disorders and snoring. It analyzes your data to provide you with tailored reports and coaching to help you sleep better.


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Hoomband sleep headband ($ 99.99)

Calm your mind and enjoy a good night’s sleep with the help of this wireless audio sleep headband.

  • It offers more than 100 hours of sleep-inducing audio content such as stories, meditations and ambient sounds.

Snooz noise machine

  • This Snooz White Noise Sound Machine allows you to block out unwanted noise around you.
  • It has 10 adjustable sound and volume settings, so you can choose the right noise level for any setting including bedroom, workspace or children’s room.

Some of Alleyne’s do’s and don’ts for a better night’s sleep


  • Develop a consistent schedule: Having the same bedtime and wake-up time every day helps regulate your internal clock. If you stick with it, you will naturally feel sleepy at bedtime and more energetic in the morning


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  • Get Active: Regular physical activity will help you fall asleep.

  • Limit caffeine: I’m a big coffee drinker, but if I have a cup after 3 p.m., I’ll be wide awake by 11 p.m. The caffeine tolerance varies from person to person drinks later in the day.
  • Have a grateful attitude. Research has shown that when you fall asleep, grateful people have fewer negative, troubling thoughts and help you sleep better.

  • Get more daylight. Your circadian rhythm is your body’s natural clock and depends on clues as to when you are ready to sleep. Try letting in more sunshine to improve energy throughout the day and keep your circadian rhythm on track for a good night’s sleep.


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  • Go to bed hungry or have a large meal just before bed. A light snack before bed can help you fall asleep, but avoid fatty or hearty foods.

  • Take your worries to bed with you. Going to bed with unhelpful thoughts, mental chaos, and stress can keep you awake.

  • Use screens an hour before bed. The blue light from computer, television, and phone screens keeps your body awake. When you absolutely have to use your phone, use the “Night Shift” mode. Better yet, keep your phone out of your bedroom at night.

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