15 Tips to a better sleep

One of the things that can be impacted by stress and anxiety is your sleep.  Sleep deprivation causes many things, like lack of focus, lower mood, higher anxiety and struggle with memory (just to name a few).  If you are struggling to get good sleep here are some tips for you.  Pick one or two to focus on in the next week (don’t try to do them all at the same time as you will likely get overwhelmed)

1)      Setting yourself up for a good night sleep starts in the morning – when you get up avoid going on any social media device for at least ½ hour to 1 hour – instead take time to do a calm morning routine and step outside and soak up the sun for 15-20 minutes (this helps set your circadian rhythm – which helps you sleep better at night).  If you can get out and soak up the sun for another 15-20 minutes sometime in the early afternoon.

2)      Mindfulness/Gentle Yoga – these techniques before bed can be very relaxing and helpful as they help to calm the nervous system

3)     Calm bedroom – Create your bedroom to be a calming place, your room should be for sleeping (for your kids that means no homework being done in the bedroom, for you that means no working in your bedroom)

4)      Media/devices – avoid consuming media or being on your electronic devices for at least 2 hours before bed

5)      Exercise – getting moving has proven benefits of better sleep – consider getting moving earlier on in the day (if you exercise too close to bedtime it can have negative impacts on your sleep)

6)      Caffeine can impact your sleep – consider having your last caffeinated beverage between 12-2pm

7)      Healthy Eating Habits – not eating too close to bedtime

8)      Avoid nicotine and alcohol – both have negative impacts on your sleep

9)      Routine – having a daily routine helps with better sleep.  Also develop a calming sleep routine that you do each night before bed (taking a shower or bath during this time can be very helpful)

10)   Mindfulness – If you are having trouble falling asleep, you have not fallen asleep in 20 minutes get up and do something calming (for example a mindfulness practice).  Ensure you keep the lights low and do not use electronic devices during this time.  When you feel sleepy go back to bed and try falling asleep again.

11)   Avoid napping – if you really need a nap keep it to 20 minutes or less (set an alarm!)

12)   Keep a worry journal – have a journal beside your bed where you can write down your worries/thoughts/to do’s before bed or during the night

13)   A cooler room aids in better sleep

14)   A dark(er) room is best indicated

15)   Use ambient noise if needed (or if you need have a completely quiet room) – this one is up to what works best for you


Further resources:

Bedtime rituals that help you reflect, relax, sleep and succeed

Sleep With Me: The Podcast that Puts You To Sleep with Drew Ackerman

COVID 19 Updates

To register for our Covid Vaccination Clinic, fill out the form on this link and we will contact you. Your call-back may come up as an unlisted number because our staff works virtually. If you already filled out a form in the past, give us a call, we still have your information. https://forms.gle/FnhJfWkU3xyiVkXSA

Please do not call, unless you are returning our call, so we can keep our phone lines free for virtual care.


For all other groups, or to go to a mass vaccination clinic like the Cobourg Community Centre, please use the Provincial booking system for Covid-19 Vaccinations. Go to Ontario.ca/bookvaccine. Or you can call 1-888-999-6488.


The CCC, or any mass clinic, will drop off the provincial list if they no longer have available appointments for current vaccine supply. As vaccine supply comes in, more appointments are loaded into the systems. Do check back. For information on all eligible groups and local pharmacies also booking Covid vaccinations please go the HKPRDHU site click here. 


Read an interview about these new vaccines with our Dr. Smith, the COVID-19 Vaccine Physician Lead for NFHT.

To Volunteer at the CCC clinic please go to https://northumberland.io/

Local COVID-19 Testing Centres Go To Appointment Only

For information about how to get a test, or see a primary care provider about symptoms at the NHH COVID-19 Assessment Centre or at the Trent Hills COVID-19 Testing Centre, and to find about more about local testing coordination efforts,  please click here to read the latest news release from the Ontario Health Team of Northumberland.


How to reach a Doctor

For those with or without a family doctor, individuals in Northumberland can use the new website northumberlandcare.com to find the best way to reach a family doctor or nurse practitioner during the COVID-19 outbreak. Click here for the press release.Northumberland Care Press Release 2020-03-22

What’s Happening in Our Community

The Colborne outreach clinic will open April 6. Learn more, including the services planned for this location by clicking here.  


Assess the risk of visiting others during the pandemic – use this online tool developed by experts to determine the risk level of a visit, particularly to seniors or those with chronic illness.  www.covidvisitrisk.com


Grocery shopping for seniors only and delivery service is available in Northumberland’s stores. Click here for a detailed list of hours. 


To learn more about personal preventative measures against Covid 19, including where it is mandatory to wear a mask, please see the Ontario Health Team Northumberland’s press release here. 


If you have an in-person appointment with a health care provider at any of the NFHT offices, please wear your own mask (homemade or otherwise). Please ensure the mask covers both your nose and mouth. These infection control protocols are to protect our patients and staff during the COVID-19 pandemic.


The OHTN is collecting donated cloth masks. For more information about the program and information on how to make a mask please click here.  New drop off locations:
BRIGHTON –Community Care Northumberland –46 Prince Edward Street (arrange drop-off –613-475-4190, brighton@commcare.ca)
CAMPBELLFORD –Community Living Campbellford–65 Bridge Street East (call in advance -705.653.1821, ext 203)
COBOURG -Northumberland Hills Hospital’s main entrance, 1000 DePalma Drive–between 8 AM and 8 PM daily
Are You Ready to Quit Smoking?

If you would like information about our smoking cessation program through STOP that offers free NRT, please call 289-252-2139 or email info@nfht.ca.

NFHT Career Opportunity

Temporary Parental Leave Contract

Starting May 2021
Please click here for full details on our careers page.



Northumberland Family Health Team copyright © 2021 All Rights Reserved