Whether you’re dealing with financial stress, a worrying news cycle, extra day-to-day responsibilities or less physical activity-or all of the above!-there’s a good chance that you’re struggling to get adequate sleep. According to a survey conducted by Pukka Herbs, 72% of Canadians wish they slept better most days and 61% say they haven’t had a good sleep in the past month. One of the biggest culprits? Stress! More than half of Canadians say high levels of stress in their personal life or at work or school has a big impact on their sleep (63%)

But you don’t have to walk around feeling like a zombie. These five changes to your daily routine can help curb stress and set you up for a better night’s rest.

1. Move more during daylight hours.

Have you turned into a couch potato over the past year? Studies show that lack of exercise (particularly moderate-intensity aerobic activity like walking) could have a negative impact on your sleep. Whenever possible, try to get outside during the day for a 30-minute stroll, jog or bike ride-or even take an online HIIT or aerobics class-and reap the rewards after dark.

2. Wake up and go to sleep at the same times each day.

Your body loves a schedule, and you’re more likely to get into a good (circadian) rhythm if you sleep during the same hours every day-even on weekends. Aim for seven to nine hours each night. And if you have trouble remembering to wind down for bed, set a nighttime alarm as a reminder to kick off your bedtime routine.

3. Develop a quiet bedtime routine that includes herbal tea, meditation or reading.

It’s unlikely that you’ll be able to sleep right after answering work emails, doing household chores or spinning on a stationary bike. To get your mind and body into the zone, unwind with a calming activity such as sipping herbal tea. As many as three in four Canadians (72%) who drink herbal tea weekly say it helps them relax and say it’s helpful for getting a good night’s sleep (74%). Pukka Night Time Tea, for example, is made with 100% organic and ethically sourced ingredients, including soothing lavender and oat flower. It’s also caffeine-free, making it perfect for when you want to destress after a long day.

4. Turn down the thermostat.

The temperature of your bedroom when you snooze matters. According to the Sleep Foundation, the ideal temperature for a good night’s sleep is 18.3oC (65oF), which means you should set your thermostat in the 15.6 to 19.4oC range (60 to 67oF).

5. Power down devices at least 30 minutes before bed.

A whopping 95% of Canadians report using a screen as part of their sleep routine, but what they may not know is that screens suppress melatonin, a hormone that regulates the body’s circadian rhythms (i.e. sleep-wake cycle), making it harder to fall asleep at night. To help your body prepare for sleep, put screens away 30 to 60 minutes before you hop into bed.

A cup of Pukka Night Time Tea is perfect for when you want to unwind after a long day, and features a carefully crafted blend of organic oat flower, soothing lavender and lime flower. Available to purchase at major retailers including Metro, Loblaws, Amazon.ca and Shoppers Drug Mart, as well as natural health retailers, each box of Pukka Tea retails for $8.99-$9.99 SRP. Visit pukkaherbs.ca for more information.

These are the findings of a survey conducted by Pukka Herbs from March 12 to 16, 2021 with a representative sample of 1,514 online Canadians who are members of the Angus Reid Forum. The survey was conducted in English and French.