Blog: Articles on Psychological Wellbeing, Relationships, Brain Health, Counselling and Neurofeedback

Welcome to the blog of Sojourn Counselling and Neurofeedback. Articles posted here are written by our clinical staff and relate to services we offer or conditions we address. We hope they will be helpful to you in some way, whether you're considering counselling for yourself or someone else, gathering information on a mental health related issue, or just want to find out more about who we are and what we do.

Simple Ways to Manage Sleep for Better Mental Health

Sleep deprivation is a severe problem for many Canadians. And if you’re living with a mental health condition, you already know that it can be especially challenging to get a good night’s sleep. Luckily, Sojourn Counselling and Neurofeedback has some tips to help you manage your sleep habits as you continue to deal with mental health challenges.

Establish a Daily Schedule      

The first step to effectively managing your mental health and sleep habits is to establish a routine. This is the foundation you will build your lifestyle changes upon, and it begins with setting specific times for going to bed and waking up. Having the same bedtime and wake time each day will help your body get into a steady sleep cycle, which will do wonders for promoting restful sleep and boosting your energy and mental well-being.

Improve Your Work Routine

If you're like countless other Canadians, you deal with your fair share of work stress. Finding ways to reduce that stress can transform your sleep.

For example, consider writing in a work diary to manage your projects, organize your tasks, and document your challenges and successes. Venting your thoughts and emotions and tracking your progress can significantly lower your stress levels and help you obtain more restful sleep.

Eat Healthy Portions of Nutritious Foods

If you eat foods that cause indigestion or have dinner too late, it can make it hard to fall asleep and even disrupt your sleep throughout the night. Consider eating larger portions at lunch and keeping your dinners smaller. Also, limit your caffeine in the afternoon and evening, and steer clear of late-night snacking.

Edit Your Bedroom

You might be surprised by how long a simple tweak to your bedroom can go in fostering sleep. Designate your bedroom for sleeping only, and make it as quiet and dark as possible at bedtime. It can also help to lower the temperature a few degrees and avoid noisy and bright electronics. You can also create a more calming space in your bedroom (and home) by decluttering and adding a few indoor plants.

Exercise Every Day     

The most effective way to bust stress and tire yourself out is to exercise each day. And you don't have to commit to an hour of HIIT to yield significant benefits. A 20-minute walk, hiking, or swimming a few laps can do wonders for your physical and mental health while promoting better sleep.

Try Yoga

Yoga can help improve sleep quality in a number of ways. First, it helps to reduce stress and anxiety levels, which can be major causes of insomnia. Second, it helps to improve flexibility and muscle strength, which can lead to less pain and discomfort at night. Third, it helps to regulate the body's circadian rhythm, making it easier to fall asleep and stay asleep through the night.

Stay Social

Be intentional about maintaining relationships. Make time to spend with loved ones and friends, and remain open to opportunities for meeting new people. We’ve seen the negative impacts of social distancing over the last two years; socializing is an excellent way to foster your mental health, which will naturally help you sleep better.

Avoid Sleep Aids If Possible

Lastly, forgo your sleep aids if you can. They may help you fall asleep faster at first, but your mind and body will eventually become dependent on them, and they will lose their effect.

The best approach is to adjust your life to promote natural sleep. Besides, even the sleep aids advertising that they don't leave you feeling groggy in the morning can impact your clarity, concentration, and productivity the following day.


Individuals with depression, ADHD, anxiety, or other mental health conditions often struggle to get restful sleep. And a lack of sleep only exacerbates the symptoms of these conditions. But if you’re ready to turn the tide for your mental health and overall well-being, improve your sleep habits by taking steps like eating better, practicing yoga, and reducing stress at work and home. Most importantly, remember to stay consistent in the changes you’re making, and your dedication will pay off big in the long run.

Sojourn Counselling and Neurofeedback offers counseling, neurofeedback services, meditation groups, and online therapy designed to help you live a happier, healthier life. To set up an appointment with us, visit our booking site.

~ Article written by Sharon Wagner of



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