RewPaz

What you eat and drink in the evening shapes how well you rest. Try to avoid heavy meals and too many liquids in the two hours before bed. Keep caffeine to earlier in the day, since coffee, tea, cocoa, chocolate and colas can keep you alert, and caffeine can stay in your system for up to eight hours before it wears off.

Ni****ne is a stimulant as well, and alcohol may cause you to wake during the night. If you feel hungry close to bedtime, a small light snack such as a cup of milk is all you need. Gentle evening choices add up to deeper, steadier sleep.

If you need additional support, resources are also available at:

Toronto Rehab – Patient & Family Resource Centre
Toronto Western Hospital – Patient & Family Library
Toronto General Hospital – Patient & Family Learning Centre
Princess Margaret Cancer Centre – Patient Education Centre

Sometimes better sleep begins with the space around you. Small changes to your bedroom can make a real difference. Keep the room slightly cooler and have a few blankets nearby to stay warm if you need them. Remove distracting noise and lights, and use thick shades to keep the room dark. Try to keep your bed mainly for sleep, not as an office, a workroom or a place to scroll, so your body learns that getting into bed means it is time to rest. A calm, comfortable room quietly tells you the day is done.

If you need additional support, resources are also available at:
Toronto Rehab – Patient & Family Resource Centre
Toronto Western Hospital – Patient & Family Library
Toronto General Hospital – Patient & Family Learning Centre
Princess Margaret Cancer Centre – Patient Education Centre

This World Mental Health Day, we want to say something simple. Your mental health matters, and reaching out for support is a sign of strength, not weakness. So many people carry stress, anxiety and sleepless nights quietly, believing they have to manage on their own. You do not. Whether it has been a heavy week or a heavy year, talking to someone can be the first gentle step toward feeling like yourself again.

Be kind to your mind today, and remember that help is always within reach.

If you need additional support, resources are also available at:
Toronto Rehab – Patient & Family Resource Centre
Toronto Western Hospital – Patient & Family Library
Toronto General Hospital – Patient & Family Learning Centre
Princess Margaret Cancer Centre – Patient Education Centre

That last scroll before bed may be quietly working against you. Phones, televisions and computers all give off blue light, and blue light lowers your melatonin, the hormone that helps you fall asleep.

A few simple shifts can protect your rest. Step away from bright screens two to three hours before bed so your melatonin has time to build. Switch on a blue light filter or app in the evening. Use dim red lights as night lights, since red light does not lower melatonin. And if you use devices a lot at night, consider blue-blocking glasses.

Small evening habits can make your nights calmer and your mornings easier.

If you need additional support, resources are also available at:
Toronto Rehab – Patient & Family Resource Centre
Toronto Western Hospital – Patient & Family Library
Toronto General Hospital – Patient & Family Learning Centre
Princess Margaret Cancer Centre – Patient Education Centre

Struggling to sleep is far more common than people admit, and it is not something you simply have to push through. There are a few signs worth noticing. Trouble sleeping even when you feel very tired. A hard time falling asleep. Waking in the night and not being able to drift back. Worrying while you try to fall asleep. Finding it hard to relax in bed.

Waking up tired after a full night, or waking earlier than you would like. If any of these happen regularly, you may have a sleep problem. The reassuring part is that better sleep is possible, and you can try one small change at a time.

If you need additional support, resources are also available at:
Toronto Rehab – Patient & Family Resource Centre
Toronto Western Hospital – Patient & Family Library
Toronto General Hospital – Patient & Family Learning Centre
Princess Margaret Cancer Centre – Patient Education Centre

We often remember to rest when we’re physically tired, but our minds need care too.

A few moments of deep breathing, mindfulness, quiet reflection, or simply slowing down can help you reconnect with yourself. Mental well-being grows through small, consistent acts of self-care.

Give your mind the same kindness you give your body.

If you need additional support, resources are also available at:
• Toronto Rehab – Patient & Family Resource Centre
• Toronto Western Hospital – Patient & Family Library
• Toronto General Hospital – Patient & Family Learning Centre
• Princess Margaret Cancer Centre – Patient Education Centre