Regular journaling has been touted by mental health pros for years as an effective (and free) way to release tension from the mind. The University of Rochester Medical Center suggests that journaling can help manage anxiety, reduce stress and assist in dealing with depression. Experts recommend journaling as a way to purge negative feelings and emotions brought on by a bad day, or during a difficult time. Next time you feel negative thoughts creeping in as you fall asleep, try setting a timer for 10 minutes and putting your thoughts to paper. You might be shocked at how good it feels to get it out of your mind.

      Photo: Alana Pancyr

Try to turn off your cellphone, laptop and TV screen at least 2 hours before bedtime. Spending too much time looking at screens can have Negative effects on our ability to produce melatonin, an important hormone for sleep. Research also suggests that excessive exposure to the light from screens reduces our ability to fall asleep, disrupts REM sleep and can inhibit brain-alertness the next day -- no, thank you!

Leave your phone and computer out of the bedroom. If you must bring your phone to bed for whatever reason, keep it on airplane mode at night to avoid any distractions when it’s time for bed. Reading or listening to an audiobook can help to relax you better than scrolling through the day's funniest TikToks.

What you wear to bed actually impacts the quality of your rest. The Alaska Sleep Clinic recommends wearing loose-fitting garments made of 100% cotton as the best option for sleep. They insist natural fibres are the least likely to cause skin irritations or rashes. Our premium cotton pajama sets are great for restless sleepers and those with sensitive skin. The comfortable fit allows for a great range of motion and the 100% Premium Cotton ensures your skin stays happy and healthy all night long.

Setting aside time to gently move your body before bed helps to relax the nervous system and calmly prep the body for sleep. Plus, it feels amazing. Try incorporating stretching, foam rolling, self-massage or even gentle yoga into your routine for maximum relaxation.

Try keeping your workouts to morning, mid afternoon, or early evening. If you do get antsy before bed, try a calming yoga or stretching sequence to set the tone for relaxation and help to prep your mind and body for sleep. We love this video from Yoga with Adriene for pre-sleep yoga. Bonus tip: take a lukewarm shower right after which can help bring down your body temperature.

Sometimes simple behavioural changes are not enough to combat serious sleep issues. If you or someone close to you is experiencing symptoms of a sleep disorder, below are a few resources to consult for information and help. Sleep is one of the most important factors in maintaining a healthy lifestyle. This World Sleep Day, we encourage you to consider your sleep habits and find the best practices that work for you and your routine.