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DELIVERY LOCATIONS
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Calgary - Head Office
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Camrose
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Drayton Valley
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Edmonton
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Edson
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Grande Prairie
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High Prairie
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Hinton
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Lac La Biche
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Lethbridge
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Medicine Hat
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Peace River
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Red Deer
Rocky
Mtn. House
Spruce
Grove
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St. Paul
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Whitecourt
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CMR Canada - Employee and Family Assistance Programs
Head Office: Suite 600, Bow Valley Square 4, 250 - 6 Avenue SW, Calgary, Alberta T2P3H7
Telephone (403) 263-2200 Fax (403) 256-8291 E-mail: mailto:cmr@cmrcanada.ca October 1999
Note: This article presents only one perspective on a body of information on the subject and is not intended to be definitive.
CMR Canada recommends you seek additional perspectives on the subject.
 HOW
TO SLEEP WELL
CAN'T SLEEP? Nothing is more frustrating than
not being able to sleep. Tossing and turning. Your mind is racing,
going over everything that happened today. Night noises keep you
awake. What can you do? There ARE things you can do! Read on and
learn some new tricks to sleep well. These tips are also known
as "Sleep Hygiene."
 | Sleep only when
sleepy - this reduces the time you are awake in bed. |
| If you can't
fall asleep within 20 minutes, get up and do something boring
until you feel sleepy |
| Sit quietly
in the dark or read the warranty on your refrigerator. Don't
expose yourself to bright light while you are up. The light gives
cues to your brain that it is time to wake up. |
| Don't take naps
- This will ensure you are tired at bedtime. If you just can't
make it through the day without a nap, sleep less than one hour,
before 3 pm. |
| Get up and go
to bed the same time every day - Even on weekends! When your
sleep cycle has a regular rhythm, you will feel better. |
| Refrain from
exercise at least 4 hours before bedtime - Regular exercise is
recommended to help you sleep well, but the timing of the workout
is important. Exercising in the morning or early afternoon will
not interfere with sleep. |
| Develop sleep
rituals - It is important to give your body cues that it is time
to slow down and sleep. Listen to relaxing music, read something
soothing for 15 minutes, have a cup of caffeine free tea, do
relaxation exercises. |
| Only use your
bed for sleeping - Refrain from using your bed to watch TV, pay
bills, do work or reading. So when you go to bed your body knows
it is time to sleep. Sex is the only exception. |
| Stay away from
caffeine, nicotine and alcohol at least 4-6 hours before bed
- Caffeine and nicotine are stimulants that interfere with your
ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and
some prescription and non-prescription drugs contain caffeine.
Cigarettes and some drugs contain nicotine. Alcohol may seem
to help you sleep in the beginning as it slows brain activity,
but you will end end up having fragmented sleep. |
| Have
a light snack before bed - If your stomach is too empty, that
can interfere with sleep. However, if you eat a heavy meal before
bedtime, that can interfere as well. Dairy products and turkey
contain tryptophan, which acts as a natural sleep inducer. Tryptophan
is probably why a warm glass of milk is sometimes recommended.
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| Take a hot bath
90 minutes before bedtime - A hot bath will raise your body temperature,
but it is the drop in body temperature that may leave you feeling
sleepy. |
| Make sure your
bed and bedroom are quiet and comfortable - A hot room can be
uncomfortable. A cooler room along with enough blankets to stay
warm is recommended. If light in the early morning bothers you,
get a blackout shade or wear a slumber mask. If noise bothers
you, wear earplugs. |
| Use sunlight
to set your biological clock - As soon as you get up in the morning,
go outside and turn your face to the sun for 15 minutes. |
Articles - links
Sleep Problems Are Costly - CNN
Sleep Clinics Help the Weary Find Relief
- CNN
Healthy Sleep - Pacific Coast Feather
Co.
Tips for Restful Sleep - Group Health
Co-Op
Alberta Sleep Resources
Foothills
Hospital - phone (403) 670-1508
U of A Hospitals Sleep Lab - Edmonton (
no link yet) phone (780)-407-1730.
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Note: This article
presents only one perspective on a body of information on the
subject and is not intended to be definitive. CMR Canada recommends
you seek additional perspectives on the subject.
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For more information
on this and other subjects go to
Interventions
Archive. The EFAP assists you and your family resolve personal
problems and maintain healthy and productive lives.
Counselling Services
Provided
| Aging Parents |
Bereavement |
Career Issues |
| Emotional
Problems |
Family Problems |
Harassment |
| Health Concerns |
Marriage
Preparation |
Marital Problems |
| Physical or
Sexual Abuse |
Relationship
Issues |
Single Parenting |
| Stress |
Substance Abuse |
Addictions |
| Trauma |
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How do I arrange for
counselling and/or get more information?
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Simply phone CMR
Canada at 403-263-2200 in Calgary, or 1-800-567-9953 from elsewhere. |
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Or, click on
Request
for Service. |
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Or, e-mail CMR
Canada. |
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All arrangements will
be made for you. |
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Permission is not
needed to use the EFAP. It is voluntary and strictly confidential. |
Your
Confidentiality is Guaranteed
CMR Canada
PROFILE
CMR Canada, a national EFAP management
firm founded in Alberta in 1990, delivers programs and services that enhance the
health and performance capability of individuals and organizations.
The firm delivers services to individuals plus their families in
organizations located throughout Alberta - Municipal Governments, Hospitals,
Unions, Universities, and Corporations and the General Public.
Interventions, the EFAP Journal of CMR
Canada, is available to clients without cost.
CMR's organization is simple,
efficient, and highly effective leaving the majority of resources, financial and
human, to provide service to clients and their families. The firm has extensive
experience in designing, implementing, resourcing, evaluating, and managing Assistance Programs.
CMR has an unlimited supply of
qualified professionals to engage as needed. Professionals are partnered or on
contract to CMR. Included are Psychologists,
Registered Social Workers, Family Therapists, Crisis Counsellors, Career
Counsellors, and Certified Human Resource Professionals.
Working principles: keep the
business small; deliver extraordinary personal service; keep the costs low. This highly efficient and effective
business model allows CMR to deliver high quality programs and services at lower
cost with increased accountability - and select the most experienced and capable
professionals.
To request more information or a
counsellor, click on Request
for Service.
CMR Canada -
Employee
and Family Assistance Programs
Head Office
Suite 3500, Bow Valley Square 2
205 - 5 Avenue SW
Calgary, Alberta T2P2V7
Telephone (403)263-2200 in Calgary, or
1-800-567-9953 from elsewhere
Fax (403)256-8291
E-Mail: CMR Canada
Athabasca,
Barrhead, Calgary,
Camrose, Drayton Valley, Edmonton, Edson, Fort
McMurray, High Prairie, Hinton, Jasper, Grande Prairie, Lac
La Biche, Lethbridge, Lloydminster, Medicine Hat, Peace River,
Pincher Creek, Red Deer,
St. Paul , Wainwright
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