5 Sleep Tips from a Sleep Specialist

5 Sleep Tips from a Sleep Specialist

Linda Nguyen | Nov. 15, 2019

Keeping up with the hustle of life can be challenging. Whether it’s commuting, meal-prepping, or making sure the kids are on top of their homework, the pace of life can get a little hectic without you meaning it to. One thing you can try to control, however, is your sleep.

Establishing routines–morning and night–can help start and end your day on the right foot. Not sure where to start or who to trust? Well, we sat down with sleep specialist, Steph Kersta, (who’s also a registered psychotherapist, mental health clinician, and co-founder of meditation studio Hoame), to get her expert advice on how to catch those elusive Zzz’s.


“Keep your bedroom cool and dark.”

Darkness is a powerful cue that signals to your body that it’s time to hit the hay. Light exposure, therefore, does the complete opposite as it suppresses the production of melatonin–the sleep hormone–in your body.

“Try to limit electronics.”

This is a tough ask–we get it. However, the blue light that’s emitted through your devices suppresses your melatonin production. Scrolling through your feeds late at night dampens your melatonin production. So the later you’re scrolling, the more you delay your sleep.

“Only use the bedroom for sleep and sex.”

Every room in your home has its purpose, and while spaces can be multi-purpose, your bedroom shouldn’t be one of them. By making your bedroom your sacred space for sleep, you'll be able to condition it to take the hint upon entering.

Can’t sleep? “Get out of bed.”

Tossing and turning in bed is no fun, so if you’re struggling to fall asleep, leave your sleep space and try relaxing in another room with a low light on. Try reading a book or sipping on a sleepy time tea. There’s also proven benefits behind snuggling underneath a weighted blanket for ultimate relaxation.

“Do a meditation or a grounding activity.”

Oftentimes, worrying or feeling anxious can steal our precious Zzz’s from us. Allowing yourself to meditate or perform a grounding activity allows you laser through all the noise clouding your mind in order to focus on being present with yourself.

Steph Kersta meditating at her studio, Hoame. (Photo: Cat Walrond)


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