Finding Your Path to Healing After Trauma
January 10, 2025
Trauma can leave deep emotional scars, impacting daily life and a fundamental sense of well-being. The profound effects of a traumatic experience can disrupt sleep, relationships, work, and overall peace of mind, making simple tasks feel overwhelming and leading to a pervasive feeling of unease.
At Toronto Psychologists, we understand the complexities of post-traumatic stress disorder (PTSD) and offer compassionate, evidence-based therapy to help individuals navigate their healing journey. Finding a dedicated trauma therapist in Toronto can be a crucial first step toward reclaiming your life from the shadow of past events.
This post will explore the diverse forms trauma can take, the common signs of PTSD, and the evidence-based therapeutic approaches we utilize to foster recovery and resilience.
Understanding the Spectrum of Trauma
PTSD can develop after directly experiencing or witnessing a traumatic event. While often associated with combat, it is essential to recognize that trauma manifests in countless forms, affecting people from all walks of life. The impact is not solely defined by the event itself, but by an individual's unique response to it. Our experienced trauma therapists in Toronto are committed to helping individuals who have encountered a wide array of challenging circumstances.
Consider for a moment the breadth of experiences that can leave lasting imprints:
- Violent or Unexpected Events: These are often sudden, shocking, and deeply disturbing, shattering one's sense of safety.
- Physical or sexual assault leaves deep wounds that extend far beyond the physical.
- Robbery or home invasion can make one’s sanctuary feel unsafe.
- Car accidents or other serious accidents, where the swiftness of the event leaves little time to process the danger.
- Natural disasters (e.g., floods and earthquakes) can feel like an uncontrollable force threatening one's very existence.
- Witnessing violence, which can be just as impactful as direct experience, leaves vivid, distressing memories.
- Emotional and Psychological Trauma: These types often involve sustained or repeated exposure to distressing situations, eroding trust and self-worth.
- Childhood abuse or neglect can shape a person’s developing sense of self and their ability to form healthy attachments.
- Domestic violence, where the very people who should provide safety inflict harm, creates complex emotional scars.
- Emotional abuse, often subtle but profoundly damaging, erodes self-esteem and creates chronic anxiety.
- Bullying or harassment, whether in school or the workplace, can lead to feelings of isolation and inadequacy.
- The sudden or unexpected loss of a loved one, particularly when the circumstances are shocking or tragic, can be profoundly traumatizing.
- Medical Trauma: The healthcare system, while designed to heal, can sometimes be the setting for deeply traumatic experiences.
- Serious illness or injury, particularly when accompanied by pain, fear, and a loss of control.
- Complicated medical procedures, especially those that are invasive or unexpected.
- Birth trauma, affecting birthing parents and sometimes partners, can have long-lasting psychological effects.
- Systemic and Societal Trauma: These traumas arise from ongoing systemic injustices and societal challenges, often experienced collectively by marginalized groups.
- Experiences of discrimination based on race, ethnicity, sexual orientation, or gender identity can lead to chronic stress and a pervasive sense of being unsafe or undervalued.
- Community violence can create a climate of fear and insecurity in one's neighbourhood.
- Experiences of oppression, where individuals or groups are systematically disempowered and marginalized, lead to profound psychological distress.
Regardless of the source, the lingering effects of trauma are authentic and valid. Finding a qualified trauma therapist in Toronto is a critical step in addressing these deep-seated impacts.
Recognizing the Signs of PTSD
The emotional and psychological aftershocks of trauma can manifest in various ways, often making daily life feel like an uphill battle. Are you experiencing persistent distress or changes in your behaviour following a difficult event? While symptoms vary from person to person, there are common indicators that might suggest the presence of PTSD. Recognizing these signs is the first step toward seeking the help you deserve from a compassionate trauma therapist in Toronto.
Common signs of PTSD include:
- Recurring flashbacks or nightmares: These intrusive experiences can make you feel as though the traumatic event is happening again, often triggered by seemingly innocuous sights, sounds, or smells.
- Intrusive thoughts or memories: Unwanted and distressing thoughts about the trauma can repeatedly enter your mind, making it difficult to concentrate or find peace.
- Avoidance of places, people, or activities that trigger memories: This can lead to social isolation, a limited life, and a constant effort to avoid anything that reminds you of the past.
- Hypervigilance and heightened anxiety: A constant sense of being on edge, easily startled, or constantly scanning for potential threats, even when safe.
- Difficulty sleeping or concentrating: The mind may race with worries or replayed memories, making it hard to fall asleep, stay asleep, or focus on tasks.
- Emotional numbness or detachment from others: A feeling disconnected from your emotions or the people around you, making it hard to experience joy or intimacy.
- Irritability or anger: Unexplained bursts of anger or persistent irritability can strain relationships and contribute to feelings of frustration.
If these symptoms resonate with your experience, know that you are not alone, and healing is possible. A skilled trauma therapist in Toronto can offer guidance and support to navigate these challenging symptoms.
Our Approach to PTSD Therapy
At Toronto Psychologists, we provide a safe, confidential, and supportive environment where you can process your trauma at your own pace and develop effective coping strategies. We believe in tailoring our approach to your unique needs, understanding that every individual’s healing journey is distinct. Our experienced trauma therapists utilize evidence-based therapies proven to be highly effective in treating PTSD.
Our therapeutic modalities include:
- Cognitive Processing Therapy (CPT): This structured therapy helps you challenge and change negative thought patterns and beliefs related to the trauma. CPT focuses on how trauma affects your thoughts, feelings, and beliefs about yourself, others, and the world. Through guided exercises, you learn to identify and re-evaluate "stuck points"—thoughts that keep you from recovering. A trauma therapist in Toronto trained in CPT can help you develop a more balanced and helpful perspective, reducing symptoms of PTSD.
- Trauma-Focused Cognitive Behavioural Therapy (TF-CBT): This comprehensive approach addresses the emotional, cognitive, and behavioural effects of trauma, particularly beneficial for children and adolescents, though applicable to adults as well. TF-CBT incorporates various techniques, including psychoeducation, relaxation skills, cognitive processing, and in vivo exposure, to help you understand and manage your reactions to trauma. Working with a trauma therapist in Toronto who specializes in TF-CBT can equip you with practical tools to cope with distress and reduce avoidance behaviours.
Our commitment is to provide compassionate, informed care, helping you regain control and discover a path toward peace and resilience.
The Importance of Seeking Professional Help for Trauma
When you're struggling with the profound effects of trauma, the idea of seeking help can feel daunting. You might wonder if therapy can make a difference, or if your experiences are "bad enough" to warrant professional support. We want to validate those feelings and reassure you that seeking support is a sign of immense strength, not weakness. Untreated trauma can lead to chronic distress, impact physical health, and severely limit one's potential for joy and connection.
A professional trauma therapist in Toronto offers a unique blend of expertise, a safe space, and proven strategies that are difficult to replicate independently. They are trained to:
- Create a Safe Space: Provide a nonjudgmental and confidential environment for exploring your most painful memories without fear of re-traumatization.
- Normalize Your Experience: Help you understand that your reactions are normal responses to abnormal events, reducing feelings of shame or isolation.
- Teach Coping Mechanisms: Equip you with practical tools to manage flashbacks, panic attacks, hypervigilance, and other distressing symptoms.
- Process Memories Safely: Guide you through confronting and integrating traumatic memories, helping you move from a state of constant alarm to one of acceptance and peace.
- Address Co-occurring Issues: Often, trauma co-occurs with anxiety, depression, or substance use. A skilled trauma therapist in Toronto can address these interconnected challenges comprehensively.
Attempting to heal from trauma without professional guidance can be a prolonged and often re-traumatizing process. Our team is here to walk alongside you, offering the care you need to heal truly.
What to Expect During Trauma Therapy
Embarking on therapy can feel like a step into the unknown. When you connect with a trauma therapist in Toronto at our clinic, you can expect a process that is both structured and tailored to your pace. Our initial consultations are designed to be a gentle and supportive first step.
During your sessions, you can expect:
- A Comprehensive Assessment: Your trauma therapist will take the time to understand your unique history, experiences, and the specific ways trauma has impacted your life. This isn't about rushing to judgment but building a complete picture to inform your treatment plan.
- Collaborative Goal Setting: You and your therapist will identify what you hope to achieve through therapy. These goals include reducing specific symptoms, improving relationships, or simply finding a greater sense of peace.
- Psychoeducation: Understanding how trauma affects the brain and body is a crucial part of healing. Your therapist will provide valuable insights into the mechanisms of PTSD, helping you make sense of your reactions.
- Skill Building: You will learn practical techniques for managing distress, regulating emotions, improving sleep, and challenging unhelpful thought patterns. These are skills you can carry with you long after therapy concludes.
- Gradual Processing: Healing from trauma is not about reliving every detail. It's about processing memories in a controlled and safe way, often in small, manageable steps. Your therapist will ensure you feel supported and in control throughout this process.
- Empowerment: The ultimate goal is to empower you to regain control over your life, emotions, and future.
- Safety: Every session is confidential and focused entirely on your well-being. Your trauma therapist in Toronto will respect your boundaries and guide you through the process with empathy.
Beyond Therapy: Comprehensive Healing and Support
While evidence-based therapy is a cornerstone of trauma recovery, a comprehensive approach often complements and strengthens the healing journey. At Toronto Psychologists, we recognize that well-being encompasses many facets of life. Integrating self-care practices and community support can significantly enhance the effectiveness of your therapy sessions.
Consider incorporating these elements into your healing path:
- Mindfulness and Meditation: These practices can help you anchor yourself in the present moment, reducing the grip of intrusive thoughts and hypervigilance.
- Physical Activity: Gentle exercise, like walking, yoga, or swimming, can help release stored tension in the body and improve mood.
- Healthy Lifestyle: Prioritizing nutritious food, sufficient sleep, and limiting stimulants can positively impact your mental and physical health.
- Support Networks: Connecting with trusted friends, family, or support groups can reduce feelings of isolation and provide a sense of community.
- Creative Expression: Engaging in art, writing, or music can be a powerful outlet for processing emotions and fostering self-discovery.
Your trauma therapist in Toronto can discuss ways to integrate these supportive practices into your daily life, creating a framework for lasting change.
Taking the First Step Towards Healing
If you are struggling with the profound effects of trauma, please know that help is available, and a brighter future is within reach. The path to healing requires courage, but you do not have to walk it alone. At Toronto Psychologists, our dedicated team of trauma therapists offers the support, understanding, and evidence-based strategies to process your past and build a resilient future.
We encourage you to reach out and schedule a consultation with one of our compassionate trauma therapists in Toronto. This initial conversation is an opportunity to discuss your concerns, learn more about our approach, and see how we can best support you on your healing journey. Together, we can work towards a path of recovery, helping you find relief, rediscover your strength, and reclaim a life of peace and well-being.
Cognitive Behavioural Therapy (CBT) is a widely used approach in mental health care that focuses on the connection between thoughts, feelings, and behaviours. It may offer individuals valuable tools for managing stress and anxiety. By exploring how these elements interact, CBT aims to help people understand and modify patterns that contribute to their distress. The importance of managing stress and anxiety cannot be overstated, as these conditions can significantly impact overall well-being and quality of life. CBT addresses these issues by helping individuals recognize and change negative thought patterns and behaviours. Through cognitive restructuring and behavioural activation, patients can work on altering unhelpful thinking and engaging in positive behaviours. Cognitive restructuring involves identifying and challenging distorted thoughts, while behavioural activation encourages participation in rewarding activities to counteract depression and anxiety. These methods may empower individuals to handle challenges better and improve their mental health. Understanding how CBT can be integrated into personal care routines may benefit those seeking to enhance their psychological well-being. How CBT Addresses Stress and Anxiety Cognitive behavioral therapy (CBT) offers valuable strategies for addressing stress and anxiety. By identifying and challenging negative thought patterns related to stress, CBT helps individuals recognize how these thoughts can contribute to their stress levels. Techniques such as cognitive restructuring aim to change these stress-inducing thoughts, while behavioural interventions work to modify the behaviors that often accompany stress. For instance, someone overwhelmed at work might learn to break tasks into manageable steps and develop healthier work habits through CBT. When managing anxiety, CBT can be particularly effective in reframing anxious thoughts. Through techniques like exposure therapy, individuals gradually face their fears in a controlled manner, which can reduce anxiety over time. CBT sessions often teach coping strategies and skills that help individuals manage their stress in various situations, such as deep breathing exercises or structured problem-solving. The benefits of CBT for stress and anxiety include a better understanding of personal thought patterns and the development of effective coping strategies. This approach may offer long-term relief from stress and anxiety by equipping individuals with the tools to handle their challenges more effectively. Consulting with psychologists in Toronto can provide further insights into how CBT may support personal mental health goals. Consulting with a Psychologist Consulting with a psychologist for cognitive behavioural therapy (CBT) can provide valuable support in managing stress and anxiety. During your first CBT session, you may discuss your concerns and goals with the psychologist, who will work with you to develop a treatment plan. This plan may include strategies to address negative thought patterns and behaviours contributing to your stress and anxiety. Finding a qualified psychologist in Toronto, such as those at Toronto Psychologists, can be a crucial step in accessing effective CBT. In summary, CBT may offer significant benefits for managing stress and anxiety by providing a structured approach to understanding and changing unhelpful thought patterns and behaviours. If you are considering CBT, consulting with a psychologist may be a helpful next step in finding personalized support and exploring how this therapy can work for you.
When an individual expects something to happen, many processes go on in our brains and bodies to meet these expectations.
Let’s put something into perspective here: each day consists of 24 hours. Of those, it is recommended that each person sleep approximately eight hours per night. According to these numbers, we spend one third of our entire lives asleep, yet for some reason the majority of us are choosing to ignore the importance of this inevitability. Sleep alone can improve our stress , memory functioning, alertness, mood, immune system, hormone functioning, and weight, to name a few. There are no quick fixes or super pills anyone can take for instant success but sleep is truly one of the closest natural aspects we can improve on in order to benefit almost EVERY aspect of our lives. So what can we do to improve our sleep? Define Your Why A recurring theme when deciding to make changes in our lives is defining our ‘why’. Any meaningful action requires meaning or purpose for it to be achieved. No matter how complex or simple it is, when you have a reason to do something, you are more likely to actually follow through with it. Remember to remind yourself why you want to focus on this area of your life. This will be particularly important when the going gets tough or if you fall victim of your previous routine way of functioning. Remember, meaningful change (in this case, sleep) does not happen overnight. Limit Blue Light Exposure Cutting out screen time before bed is one of the most effective ways to improve sleep quality. However, I’m fairly confident that most of you reading this will end the last moments of your night on a screen, whether it's a phone, computer, iPad, or the television. Throughout human evolution, humans evolved to be awake when the sun was up and to fall asleep when the sun went down. The problem with blue light specifically is that it has shown to stimulate the brain in areas that are active during alert day hours, disorienting the body’s natural preparation for sleep. Furthermore, blue light suppresses melatonin production (the hormone that makes you sleepy) and elevates cortisol (the hormone associated with stress ). Mariana Figueiro, PhD., found that two hours of screen time before bed displayed a suppression in melatonin levels in the brain (Figeuiro et. al., 2011). In fact, even when our eyes are closed, we have photo-receptors all over our skin that absorb light just as our retinas in our eyes would. Thus, having screens on anywhere around our sleeping areas is problematic. Tips to manage blue light exposure: Setting a screen time curfew Wearing blue light protective glasses Turn on blue light blockers on devices, i.e. phones and computers (f.lux and Nightshift are recommended for iOS users and Twilight for android users) Instead of watching TV, movies, or YouTube before bed, listen to a podcast or audiobook with the screen off or on sleep mode. Ensure your room is completely pitch black at night, with no lights on, curtains closed, and any technology still on should be covered. For those of you who sleep with a light on, it’s recommended to buy a red light for your bedroom. Not only do these look cool but red light on the visible light spectrum has been shown to have little to no effect on both melatonin and cortisol levels. This is hypothesized to be due to the fact that humans have evolved sleeping by fire throughout human history (Stevenson, 2016). Caffeine Consumption Before getting into what you can do to manage your caffeine consumption, let’s take a simplistic look at what caffeine actually does to the brain that impacts our sleep. During normal functioning hours, the brain slowly accumulates a chemical called adenosine that binds to receptors to slow down brain activity and make you feel tired. The longer you are awake, the more tired you feel. Where caffeine comes into play is that it is shaped very similarly to adenosine and it binds to brain receptors. When these receptors are blocked by caffeine instead of adenosine, this tricks the brain into thinking it's not tired. Caffeine has a half-life of about 6-8 hours. A standard cup of coffee has roughly 150g of caffeine in it. What this means is that after about 6-8 hours there is still about 75g of caffeine in your system. Therefore, the timing of your caffeine consumption is just as important as the quantity. With this being said, the best strategy involves setting a caffeine curfew in order to reduce the amount of caffeine in your system by bedtime. It is recommended to cut out all sources of caffeine approximately 8 hours before bed. This includes coffee, caffeinated teas, espresso, or any other source of caffeine. Change Your Mindset in Regards to Sleep Although the other two points mentioned will probably apply to most readers, this one was the most influential point towards improving my sleep. I associated sleep with a negative outlook, specifically with loss of time. I knew through research and extensive thought that if I was going to improve my quality of sleep I was going to have to change my mindset. That isn’t the easiest task, especially when you spend years of your life thinking you dislike something. Some things that I did that helped me with this was reinforcing my why . The more I thought about why I was addressing my sleep, the easier it became to desire wanting sleep. Once I slowly worked towards this, I found that my anxiety associated with loss of time began to reduce and I was able to associate sleep with a positive mindset. Meditate Mindfulness is the act of becoming aware in the present moment, without judgement. The practice of mindfulness through mindful meditation can provide an opportunity to create mental space at bedtime and to help you feel more relaxed. Mindfulness can also help you to cope with negative thoughts surrounding sleep and to help you shift your focus to your body and to be present. This technique is easily accessible by downloading free apps or using beginner guided sleep meditation videos on YouTube. Other Minor Tips to Improve Your Sleep Journaling is an excellent release before bedtime, especially if you are an over thinker. Letting out the thoughts on paper and getting them out of your head will allow you to focus more on sleep and less on what’s on your mind. Invest in a good mattress. As mentioned earlier, we are going to spend about one third of our lives sleeping so why not ensure that we get the best sleep possible? If you are not in an ideal financial situation at the moment, perhaps investing in a proper mattress isn’t realistic. For you, I suggest buying a memory foam topper or just a mattress topper. This is an inexpensive way to improve sleep quality. Sleep and wake at consistent hours. Our super complex yet lazy brain loves to work off of routines so do your brain a favour and go to bed and wake up around the same time. This will make the process easier on yourself and will make you less likely to give up from frustrations of not being able to accomplish what you set out to. Do not, and I repeat do not, do any work or eating or anything in your bed besides sleep. The brain works off of associations so don’t confuse your brain into thinking your mattress is an office, movie theater, or a kitchen table. This is just the beginning when it comes to ways to improve your sleep, as solutions often depend on one’s specific sleep challenges. However, trying any of these tips can be beneficial as improving our sleep is crucial to improving our physical and psychological well-being. Best of luck on your sleep journey and sweet dreams. Written By: Erik Michalik, M. Psy Candidate, BASc, Edited/Reviewed by : Chantal Legere, M. Psy References Figueiro MG, Wood B, Plitnick B, Rea MS. (2011) The impact of light from computer monitors on melatonin levels in college students. Neuro Endocrinol Lett .; 32(2):158-63. PMID: 21552190. Stevenson, S. (2016). Sleep smarter: 21 essential strategies to sleep your way to a better body, better health, and bigger success . New York, NY: Rodale Books. Photo by Andrea Piacquadio from Pexels
Procrastination can be hard to fight against, as there are several causes or triggers for this behaviour. Here are ways to fight it!
What's the last thing you see before sleeping at night and the first thing you look for in the morning? If you answer "phone" this article is for you
By examining the cycle of procrastination, we can identify our own mechanisms that may be contributing to this behaviour. Learn more.
Ever get the feeling that you're not good enough at what you are doing? Or that other people are going to think that you're a phoney?
Individuals who struggle with perfectionism are more likely to perceive their self-worth based on how much they are achieving in life.
Cognitive Behavioural Therapy (CBT) is a widely used approach in mental health care that focuses on the connection between thoughts, feelings, and behaviours. It may offer individuals valuable tools for managing stress and anxiety. By exploring how these elements interact, CBT aims to help people understand and modify patterns that contribute to their distress. The importance of managing stress and anxiety cannot be overstated, as these conditions can significantly impact overall well-being and quality of life. CBT addresses these issues by helping individuals recognize and change negative thought patterns and behaviours. Through cognitive restructuring and behavioural activation, patients can work on altering unhelpful thinking and engaging in positive behaviours. Cognitive restructuring involves identifying and challenging distorted thoughts, while behavioural activation encourages participation in rewarding activities to counteract depression and anxiety. These methods may empower individuals to handle challenges better and improve their mental health. Understanding how CBT can be integrated into personal care routines may benefit those seeking to enhance their psychological well-being. How CBT Addresses Stress and Anxiety Cognitive behavioral therapy (CBT) offers valuable strategies for addressing stress and anxiety. By identifying and challenging negative thought patterns related to stress, CBT helps individuals recognize how these thoughts can contribute to their stress levels. Techniques such as cognitive restructuring aim to change these stress-inducing thoughts, while behavioural interventions work to modify the behaviors that often accompany stress. For instance, someone overwhelmed at work might learn to break tasks into manageable steps and develop healthier work habits through CBT. When managing anxiety, CBT can be particularly effective in reframing anxious thoughts. Through techniques like exposure therapy, individuals gradually face their fears in a controlled manner, which can reduce anxiety over time. CBT sessions often teach coping strategies and skills that help individuals manage their stress in various situations, such as deep breathing exercises or structured problem-solving. The benefits of CBT for stress and anxiety include a better understanding of personal thought patterns and the development of effective coping strategies. This approach may offer long-term relief from stress and anxiety by equipping individuals with the tools to handle their challenges more effectively. Consulting with psychologists in Toronto can provide further insights into how CBT may support personal mental health goals. Consulting with a Psychologist Consulting with a psychologist for cognitive behavioural therapy (CBT) can provide valuable support in managing stress and anxiety. During your first CBT session, you may discuss your concerns and goals with the psychologist, who will work with you to develop a treatment plan. This plan may include strategies to address negative thought patterns and behaviours contributing to your stress and anxiety. Finding a qualified psychologist in Toronto, such as those at Toronto Psychologists, can be a crucial step in accessing effective CBT. In summary, CBT may offer significant benefits for managing stress and anxiety by providing a structured approach to understanding and changing unhelpful thought patterns and behaviours. If you are considering CBT, consulting with a psychologist may be a helpful next step in finding personalized support and exploring how this therapy can work for you.
When an individual expects something to happen, many processes go on in our brains and bodies to meet these expectations.
Let’s put something into perspective here: each day consists of 24 hours. Of those, it is recommended that each person sleep approximately eight hours per night. According to these numbers, we spend one third of our entire lives asleep, yet for some reason the majority of us are choosing to ignore the importance of this inevitability. Sleep alone can improve our stress , memory functioning, alertness, mood, immune system, hormone functioning, and weight, to name a few. There are no quick fixes or super pills anyone can take for instant success but sleep is truly one of the closest natural aspects we can improve on in order to benefit almost EVERY aspect of our lives. So what can we do to improve our sleep? Define Your Why A recurring theme when deciding to make changes in our lives is defining our ‘why’. Any meaningful action requires meaning or purpose for it to be achieved. No matter how complex or simple it is, when you have a reason to do something, you are more likely to actually follow through with it. Remember to remind yourself why you want to focus on this area of your life. This will be particularly important when the going gets tough or if you fall victim of your previous routine way of functioning. Remember, meaningful change (in this case, sleep) does not happen overnight. Limit Blue Light Exposure Cutting out screen time before bed is one of the most effective ways to improve sleep quality. However, I’m fairly confident that most of you reading this will end the last moments of your night on a screen, whether it's a phone, computer, iPad, or the television. Throughout human evolution, humans evolved to be awake when the sun was up and to fall asleep when the sun went down. The problem with blue light specifically is that it has shown to stimulate the brain in areas that are active during alert day hours, disorienting the body’s natural preparation for sleep. Furthermore, blue light suppresses melatonin production (the hormone that makes you sleepy) and elevates cortisol (the hormone associated with stress ). Mariana Figueiro, PhD., found that two hours of screen time before bed displayed a suppression in melatonin levels in the brain (Figeuiro et. al., 2011). In fact, even when our eyes are closed, we have photo-receptors all over our skin that absorb light just as our retinas in our eyes would. Thus, having screens on anywhere around our sleeping areas is problematic. Tips to manage blue light exposure: Setting a screen time curfew Wearing blue light protective glasses Turn on blue light blockers on devices, i.e. phones and computers (f.lux and Nightshift are recommended for iOS users and Twilight for android users) Instead of watching TV, movies, or YouTube before bed, listen to a podcast or audiobook with the screen off or on sleep mode. Ensure your room is completely pitch black at night, with no lights on, curtains closed, and any technology still on should be covered. For those of you who sleep with a light on, it’s recommended to buy a red light for your bedroom. Not only do these look cool but red light on the visible light spectrum has been shown to have little to no effect on both melatonin and cortisol levels. This is hypothesized to be due to the fact that humans have evolved sleeping by fire throughout human history (Stevenson, 2016). Caffeine Consumption Before getting into what you can do to manage your caffeine consumption, let’s take a simplistic look at what caffeine actually does to the brain that impacts our sleep. During normal functioning hours, the brain slowly accumulates a chemical called adenosine that binds to receptors to slow down brain activity and make you feel tired. The longer you are awake, the more tired you feel. Where caffeine comes into play is that it is shaped very similarly to adenosine and it binds to brain receptors. When these receptors are blocked by caffeine instead of adenosine, this tricks the brain into thinking it's not tired. Caffeine has a half-life of about 6-8 hours. A standard cup of coffee has roughly 150g of caffeine in it. What this means is that after about 6-8 hours there is still about 75g of caffeine in your system. Therefore, the timing of your caffeine consumption is just as important as the quantity. With this being said, the best strategy involves setting a caffeine curfew in order to reduce the amount of caffeine in your system by bedtime. It is recommended to cut out all sources of caffeine approximately 8 hours before bed. This includes coffee, caffeinated teas, espresso, or any other source of caffeine. Change Your Mindset in Regards to Sleep Although the other two points mentioned will probably apply to most readers, this one was the most influential point towards improving my sleep. I associated sleep with a negative outlook, specifically with loss of time. I knew through research and extensive thought that if I was going to improve my quality of sleep I was going to have to change my mindset. That isn’t the easiest task, especially when you spend years of your life thinking you dislike something. Some things that I did that helped me with this was reinforcing my why . The more I thought about why I was addressing my sleep, the easier it became to desire wanting sleep. Once I slowly worked towards this, I found that my anxiety associated with loss of time began to reduce and I was able to associate sleep with a positive mindset. Meditate Mindfulness is the act of becoming aware in the present moment, without judgement. The practice of mindfulness through mindful meditation can provide an opportunity to create mental space at bedtime and to help you feel more relaxed. Mindfulness can also help you to cope with negative thoughts surrounding sleep and to help you shift your focus to your body and to be present. This technique is easily accessible by downloading free apps or using beginner guided sleep meditation videos on YouTube. Other Minor Tips to Improve Your Sleep Journaling is an excellent release before bedtime, especially if you are an over thinker. Letting out the thoughts on paper and getting them out of your head will allow you to focus more on sleep and less on what’s on your mind. Invest in a good mattress. As mentioned earlier, we are going to spend about one third of our lives sleeping so why not ensure that we get the best sleep possible? If you are not in an ideal financial situation at the moment, perhaps investing in a proper mattress isn’t realistic. For you, I suggest buying a memory foam topper or just a mattress topper. This is an inexpensive way to improve sleep quality. Sleep and wake at consistent hours. Our super complex yet lazy brain loves to work off of routines so do your brain a favour and go to bed and wake up around the same time. This will make the process easier on yourself and will make you less likely to give up from frustrations of not being able to accomplish what you set out to. Do not, and I repeat do not, do any work or eating or anything in your bed besides sleep. The brain works off of associations so don’t confuse your brain into thinking your mattress is an office, movie theater, or a kitchen table. This is just the beginning when it comes to ways to improve your sleep, as solutions often depend on one’s specific sleep challenges. However, trying any of these tips can be beneficial as improving our sleep is crucial to improving our physical and psychological well-being. Best of luck on your sleep journey and sweet dreams. Written By: Erik Michalik, M. Psy Candidate, BASc, Edited/Reviewed by : Chantal Legere, M. Psy References Figueiro MG, Wood B, Plitnick B, Rea MS. (2011) The impact of light from computer monitors on melatonin levels in college students. Neuro Endocrinol Lett .; 32(2):158-63. PMID: 21552190. Stevenson, S. (2016). Sleep smarter: 21 essential strategies to sleep your way to a better body, better health, and bigger success . New York, NY: Rodale Books. Photo by Andrea Piacquadio from Pexels
