Forget about counting sheep – Here are 7 tips for a better night’s sleep

  1. Watch out for late night snacks and caffeinated drinks

    Try to avoid going to bed hungry or too full. Large meals close to bedtime, especially foods high in protein, are hard for your body to digest while you sleep. Also, steer clear of caffeine and alcohol late in the day.

  2. Create a bedtime ritual

    If you find yourself wishing you had gone to bed earlier - create a bedtime ritual such as turning off the television at 9:30 p.m. Getting into this type of routine can get your body into the habit of feeling tired at a chosen time. Generally, it is recommended to start your bedtime ritual an hour before you want to sleep.

  3. Get comfortable

    Create a room that’s ideal for you to get some rest. Generally, a room that is dark and cool offers the best environment for sleep. Make sure the room is quiet; some people prefer to turn on a fan if it’s too quiet.

  4. Manage stress

    When life gets busy – your sleep may suffer. Consider healthy ways to manage stress. Try writing a to-do list before going to bed and setting it aside for tomorrow - this can help clear your mind.

  5. Exercise

    It doesn’t take much exercise to get a better night’s sleep – getting as much as half an hour of physical activity per day can help you to fall asleep faster and enjoy a deeper sleep.

  6. Resist the urge to snooze

    Using the snooze button can leave you feeling groggy and make it harder to wake up. Setting the alarm for a slightly later time will allow you to get a better quality sleep than sleeping between the brief intervals of the snooze alarm.

  7. Know when to contact a health provider

    It’s common to have an occasional sleepless night, but if getting proper rest becomes an issue, it may be time to contact your doctor or a sleep professional.


The amount of sleep we need varies and generally changes as we age. Canadians average 6.8 hours of sleep per night. While individual sleep needs may vary, the recommended average is about seven to nine hours a night for adults, nine to 11 hours for school-age children, and 8 to 10 hours for teens.

AvantSleep Receive a free home sleep test from Avant Sleep. Locations in Alberta, New Brunswick and Nova Scotia
HorizonAire Receive a free Sleep Study Screening (new patients only) from HorizonAire.  Locations in Newfoundland and Labrador
SleepTech Home Care Services Ltd. Receive 15% off regular retail priced CPAP, BiLevel (BiPAP) and humidifier units, including replacements (excluding nasal masks, durable goods and other miscellaneous supplies) from SleepTech Home Care Services Ltd.  Locations in British Columbia
MedSleep Receive 10% off Level 1 Sleep Testing Fees from MedSleep.  Locations in Alberta, Nova Scotia and New Brunswick
Other providers offering Blue Advantage discounts for a better night’s sleep include Clinique Sommeil et Santé and VitalAire

Take advantage of savings in your area:

What is Blue Advantage?

The Blue Advantage program allows Blue Cross members to save on medical, vision care and many other products and services offered by participating providers across Canada. The program is unique because it provides discounts at point of sale on the total cost of products and services from participating providers across Canada, regardless of whether the item is covered under your benefit plan. Simply present your Blue Cross identification card to the participating provider and mention the Blue Advantage program. Blue Advantage is just one more way Blue Cross is working in your community to offer members access to affordable, quality services and products that can help them make healthy lifestyle choices.

We encourage you to visit regularly to learn where you might find health care savings that are available in your area.