Centre for Sleep & Human Performance

12/19/2025

The festive season brings joy, but also disrupted circadian rhythms.

Late nights, rich meals, alcohol, and irregular schedules can significantly impact sleep quality. At our Sleep Centre, we encourage protecting your sleep health—even during the holidays.

Evidence-based tips for better Christmas sleep:
• Maintain circadian consistency
Try to keep bedtimes and wake times within 60–90 minutes of your usual schedule to prevent circadian misalignment.

• Mind alcohol timing
Alcohol may induce sleep onset but fragments REM sleep and increases nocturnal awakenings. Avoid alcohol within 3–4 hours of bedtime.

• Light exposure matters
Bright festive lighting late at night suppresses melatonin. Dim lights in the evening and get morning daylight exposure to reinforce your sleep–wake cycle.

• Be cautious with late meals
Heavy, high-fat meals close to bedtime increase gastroesophageal reflux and sympathetic activation. Aim to finish eating at least 2–3 hours before sleep.

• Protect your sleep environment
Keep the bedroom cool (16–19°C), dark, and quiet—even if the house is busy. Sleep thrives on routine and calm.

• Prioritise sleep for immune health
Adequate sleep enhances immune function—especially important during winter and flu season.

This Christmas, remember: sleep is not a luxury, it’s a biological necessity. A well-rested body celebrates better.
BetterSleep HealthySleep

11/27/2025

When your mind wakes up but your body refuses to move — that’s sleep paralysis.
It’s more common than most people realize, and it’s often a sign of deeper disruptions in your sleep stages.
Sleep paralysis can be triggered by:
✔️ Irregular sleep schedules
✔️ Stress and anxiety
✔️ Sleep deprivation
✔️ Fragmented REM cycles
✔️ Underlying sleep disorders

At the Centre for Sleep, we look beyond the episodes themselves.

Our specialists assess your sleep patterns, identify triggers, and create a plan to restore proper REM transitions — so your mind and body wake up together, safely.
You don’t have to live with the fear of your next episode.
Real answers exist, and real treatment is possible.
Book a consultation and let us help you regain control of your sleep.

11/27/2025

11/15/2025

At Centre for Sleep, we see a surprising pattern every year: as the seasons change, sleep quality takes a dip. Colder nights, shorter days, warmer rooms, or irregular routines can all disrupt your circadian rhythm without you even realizing it.
Here’s how to maintain healthy sleep this season:

1. Keep a Consistent Sleep-Wake Schedule
Seasonal fatigue can tempt you to nap more or sleep in, but consistency is key for stabilizing your internal clock.
2. Adjust Your Room Temperature
Slightly cooler rooms (18–20°C) help you fall asleep faster and stay asleep longer. Overheating is one of the biggest seasonal sleep disruptors.
3. Get Morning Light Exposure
Shorter days mean less natural light—so step outside early in the day to support melatonin balance and improve mood.
4. Limit Screens Before Bed
As days get darker earlier, we tend to rely more on screens for entertainment. Blue light delays melatonin release, making it harder to fall asleep.
5. Choose Calming Evenings
Warm showers, herbal teas, or light reading help the body shift into rest mode. Avoid heavy dinners and caffeine late in the day.
6. Manage Stress + Routine
Seasonal transitions often increase workload, travel, or emotional strain. Relaxation techniques like deep breathing or stretching can help lower cortisol before bedtime.
Healthy sleep isn’t just about feeling rested—it strengthens immunity, regulates hormones, supports mental clarity, and protects long-term health.

If you’re struggling with sleep this season, Centre for Sleep is here to help you get back on track with expert guidance and personalized solutions.

11/03/2025

Most people think cortisol is just a “stress hormone,” but the truth goes much deeper and it’s directly tied to how well (or how poorly) you sleep.

Cortisol naturally follows a rhythm. High in the morning to wake you up, and low at night to help you rest. But when this rhythm is disrupted by chronic stress, late-night screen time, caffeine, or inconsistent sleep schedules, your cortisol levels stay elevated keeping your brain alert when it should be winding down.

High nighttime cortisol can lead to:
- Trouble falling asleep or staying asleep
- Waking up too early
- Night sweats or restlessness
- Feeling tired even after a full night’s sleep

At the Center for Sleep, we help identify hormonal imbalances like cortisol dysregulation that silently sabotage your rest. Through targeted testing and personalized treatment, we restore your natural rhythm, so your nights are calm, and your mornings are truly refreshed.

📞 Book your consultation today with the Center for Sleep.

10/19/2025

Most people think Alzheimer’s is only about memory loss, but what many don’t realize is that it often starts years before symptoms show up — and one of the earliest warning signs is disrupted sleep.
When you don’t get enough deep, restorative sleep, your brain can’t perform one of its most vital tasks: clearing away waste and toxins that build up during the day. One of these toxins is beta-amyloid, a protein that accumulates in the brains of people with Alzheimer’s. Over time, poor sleep allows this buildup to increase, affecting memory, focus, and long-term brain health.
At the Centre for Sleep & Human Performance, we help identify and treat the sleep issues that could be quietly impacting your cognitive health — whether it’s sleep apnea, insomnia, or disrupted sleep cycles. Through advanced sleep studies and personalized care, our goal is to help you protect both your sleep and your brain.
Because taking care of your sleep today is an investment in your memory tomorrow.

09/17/2025

Trouble sleeping? We can help!
At the Centre for Sleep & Human Performance, we specialize in:
✨ Diagnostic Sleep Studies – find the cause of your sleep issues
✨ Sleep Apnea & CPAP Mask Treatment – real relief that lasts
✨ Behavioural Sleep Medicine – natural solutions without medication

📍 Open Monday–Friday | 8 AM – 4:30 PM
📞 Call us today: 403-254-6663
👉 Take the first step toward better sleep and a healthier life!

09/16/2025

Your brain has its own cleaning crew — and it works best while you’re in deep sleep. During slow-wave sleep, the glymphatic system clears out toxic waste, including beta-amyloid, a protein that’s linked to Alzheimer’s disease.

👉 Skipping sleep doesn’t just leave you tired — it allows these proteins to build up, raising your risk for memory loss and cognitive decline. Quality sleep is not just rest, it’s brain protection for the future.

💡 Make sleep a priority. Protect your memory. Protect your brain.

09/10/2025

Let go of the stress you’ve been carrying all day. With progressive muscle relaxation, you simply tense and release each muscle group, teaching your body the difference between tension and calm. This simple yet powerful method signals your nervous system to unwind and prepares you for deeper, more restful sleep.

Ready to experience better nights? Book your consultation today at our Centre for Sleep.

09/04/2025

When sleep turns into fear, it’s more than just a bad dream.

Night terrors can disrupt your rest and affect your overall health. At our Sleep Centre, we help uncover the root causes and guide you toward peaceful, restorative nights.

📞 Book a consultation today and take the first step toward better sleep.

09/01/2025

✨Better Sleep. Better Performance✨
Choose the Centre for Sleep & Human Performance for expert care, personalized programs, and proven results. From sleep diagnostics to fatigue management, our team is here to help you rest deeper and live stronger.

08/25/2025

Trouble sleeping isn’t just “in your head” — it’s your brain’s sleep–wake system out of balance. At the Centre for Sleep, we help you understand the science behind insomnia and guide you back to healthy, restorative rest.

Book your consultation today and take the first step toward better sleep.