Sleep Health

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A SPECIAL INTEREST SECTION BY MEDIAPLANET

A SPECIAL INTEREST SECTION BY MEDIAPLANET

Sleep Health

Q&A

How to Prioritize and Achieve the Best Quality Sleep with Tiera Skovbye Riverdale and Nurse’s actress Tiera Skovbye opens up on her sleep and wellness while sharing her tips and tricks for prioritizing and getting the best nights sleep. What are your best tips and tricks for getting a good night’s sleep?

As an actress, why is it important to get a good-quality sleep?

P H OTO C O U RT ESY O F M EG A N TO R I G L I A

I have a few tips and tricks up my sleeve these days. For me right now the biggest one is trying to put my phone away at least 30 minutes before I go to sleep, whether that’s to read, journal, or meditate. It makes a huge difference for me to not have a screen be the last thing I look at before I try to fall asleep. Some other really helpful little tricks I love are having a hot bath before bed, and a hot calming tea. It really helps to find a routine that helps you feel calm and grounded before you sleep, whatever that looks like for you.

Well, I think regardless of what you do for a living, good-quality sleep is a vital part of a healthy life. For me, a huge part of my job is memorizing lines, and if I don’t get enough sleep it’s harder for me to remember all my lines.

How big of a role does sleep play in your overall health and wellness? For me, getting proper sleep is key. As someone who suffers from anxiety, I can really feel the toll that not enough sleep can take on my mental health. It’s important for me to listen to my body and prioritize sleep the same way I would exercise or eating healthily.

Do you have a nighttime routine before bed? My routine tends to change a bit depending on whether I’m working or not at the time, but a few things always remain the same. After I do my skincare routine, once I get into bed, I try to put my phone away and fill out my gratitude journal and either read for a little bit or fall asleep to a meditation app.

What advice do you have for people who don’t prioritize sleep? I feel like my biggest advice is that it will eventually catch up to you. Burnout is real and if you aren’t prioritizing your health, it will eventually start to take its toll on your body. Listen to your body, learn how much sleep you truly need, and find a routine and you’ll start to realize the positive effects it has on your health and well-being.

Q&A

Circadian Rhythms and Tips to Keep Your Clock Consistent

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Dr. Kristen Knutson and Dr. Rosei Skipper

Try and maintain the same sleep/wake times each day — even on weekends. Your body will feel best when you wake up and head to bed on a regular schedule.

Make sure to get some light in the morning, especially if you’ve had a tough time waking up. This could mean taking a brisk walk outside or even just choosing a sunny window to sit by for your morning coffee.

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Avoid bright light in the evening — especially if you have trouble falling asleep. You may want to choose a paper book at night, and to make your bedroom as dark as possible. If you use a screen at night, try turning down the brightness.

Keep your daily schedule as consistent as possible — especially if you’re working from home and don’t have the structure of an office. In addition to maintaining a routine sleep schedule, make sure to eat at regular intervals throughout the day. If possible, avoid large meals at night, as they can disrupt sleep.

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Exercise can help keep your body on track, and it doesn’t have to be intense. Something as simple as regular family walks can benefit everyone’s mood and health, including your four-legged members’.

Speaking of pets, have you noticed that they don’t always have the same sleep pattern as humans? That’s because their circadian rhythms are different than ours. So if you find your cat pouncing on your head at 3 a.m., it may be time to banish kitty from the bedroom.

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To learn more ways you can improve your quality of sleep, visit healthiersleepmag.com. This article was supported by World Sleep Society and the Healthier Sleep Magazine.

How Rick Campanelli Ensures His Whole Family Stays Well Rested Canadian TV and radio personality, Rick Campanelli reveals how he balances work, family, and sleep! As a father of three sons, how do you ensure that the whole family gets the proper amount of sleep? We’re a very busy family that’s on the go non-stop. We tire ourselves out on a daily basis and make sure we’re in bed at a decent time each night. We’re very happy and ready to go the next day if we get eight hours of sleep every night. Most of the time it’s nine or 10 hours. Most of the time it’s early to bed and very early to rise at the Campanelli household.

What are your best tips and tricks for getting young children in bed? When it comes time for my young boys (aged five and seven) to go to sleep, we run through our routine. We eat dinner no later than 6 p.m., and we make sure their bellies are nice and full. After dinner we usually watch a family movie then brush our teeth. After we clean our teeth, we all get in bed with a book. The boys are very tired at this point and falling asleep just comes naturally. They’re usually asleep by 8:30 p.m. and up the next morning by 6:30 or 7 a.m.

How do you ensure that your sleep isn’t compromised while balancing work and family? Sleep is never comprised! It’s a priority for us. Sleep and rest, a healthy diet, and exercise and activity are how we’ve been living for years.

What advice do you have for other families regarding sleep? Sleep must be a priority to perform the following day. Lack of sleep ruins all productivity the next day. Trust me, I know — I’ve been there!

How has your sleep been impacted since becoming a father? When I first became a father, I lost many hours of sleep on a nightly basis. Now that my boys are older, and their sleeping patterns are better, I’m also able to sleep better and to get my required eight hours of sleep. I needed to make sacrifices years ago when my boys were babies as any father or mother would. You’ll never meet a new parent who gets a good night’s sleep. Rick Campanelli is represented by Jessica Martins at Hero Artists

Publisher: Nicole Kansakar Business Development Manager: Melanie Kosev Country Manager: Nina Theodorlis Content and Production Manager: Raymond Fan Designers: Kylie Armishaw Content and Web Editor: Karthik Talwar All images are from Getty Images unless otherwise credited. This section was created by Mediaplanet and did not involve Toronto Star or its editorial departments. Send all inquiries to ca.editorial@mediaplanet.com.

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