A Good Sleep

09/19/2025

I was honoured to provide two sessions today at Toronto Police Services Division 13 on sleep and shift work. It was a privilege to speak with the dedicated officers and detectives who serve our community, and to share practical strategies to support their health, performance, and well-being.

06/30/2025

✈️ Traveling across time zones? Don't let jet lag slow you down.
Whether you're flying for business or leisure, adjusting to a new time zone can take a toll on your energy, focus, and productivity.

I've put together a quick infographic with 5 practical tips to manage jet lag—so you can feel your best and make the most of your travels.

✅ Check it out below and let me know—what's your go-to strategy for beating jet lag?

5 Steps to Ease Jet Lag By Judith Mendoza Before You Leave: Begin to shift your routine towards the time zone you’ll be travelling to. Adjust the time you wake up and go to sleep by 30 minutes a day. On The Flight: Get into the mind-set of where you’re going. Soon after you board the plane chang...

04/02/2025

A new client recently asked me, "What is occupational therapy (OT), and why choose OT for sleep when so many other professions focus on it?" This question sparked the idea for a blog post that could help others better understand occupational therapy and how an OT might approach sleep-related challenges.

The Role of Occupational Therapy in Improving Sleep By Judith Mendoza Sleep is essential for our overall well-being, yet many Canadians struggle to get the restful sleep they need. Inconsistent, poor quality sleep can significantly impact our ability to perform daily tasks and effectively function i...

01/24/2025

Looking to sleep better or shed a few pounds? The two are surprisingly connected.

https://www.agoodsleep.ca/looking-to-sleep-better-or-shed-a-few-pounds-the-two-are-surprisingly-closely-connected/

12/09/2024

The shorter, darker days of winter are here and this seasonal change can definitely impact sleep.

Are the Dark Days of Winter Messing With Your Sleep? Here’s What’s Happening and How to Fix It: By Judith Mendoza The shorter, darker days of winter are here and this seasonal change can definitely impact sleep. During the winter, we typically get less sunlight, especially if you live in areas f...

10/13/2024

For many of us waking up and getting out of bed within minutes of the alarm is hard. Wonder why this is such a struggle? Wish this was easier?

Here are five reasons that could be impacting your ability to rise and shine.

Why is waking up so hard! By Judith Mendoza Do you find yourself struggling to get out of bed in the morning? Here are a few factors that can make it tougher: 1. Not getting the amount of sleep your body needs. Insufficient sleep or poor-quality sleep can lead to feeling tired and having difficulty....

08/01/2024

As temperatures climb, finding ways to keep our sleep space cool can make a big difference in comfort and sleep quality.

So how can we stay cool in an eco-friendly way that helps reduce energy consumption and lower our carbon footprint not to mention save money on the hydro bill.

Eco-friendly ideas on how to beat the heat so you can get some sleep By Judith Mendoza We are in for a scorcher of a weekend. As temperatures climb, finding ways to keep your sleep space cool can make a big difference in your comfort and sleep quality. So how can we stay cool in an eco-friendly way....

07/26/2024

As global temperatures rise, sleeping well is becoming an increasing challenge. Curious as to why it's so much harder to sleep when it’s hot?

Why is it so hard to sleep when it’s hot? By Judith Mendoza As global temperatures rise, sleeping well is becoming an increasing challenge. So why is it so much harder to sleep when it’s hot? There are a few reasons: Body Temperature Regulation: The body naturally cools down as part of the sleep...

05/03/2024

Looking to excel in the workplace? Consistent good quality sleep plays an essential role. CBT-I is an evidence based approach to addressing insomnia and optimizing the benefits that consistent good quality sleep provides.

The effectiveness of Cognitive Behavioral Therapy for Insomnia (CBT-I) for alleviating sleep problems is well established. However, few studies have explored its impact on work productivity and act...

11/15/2023

Currently the use of sleep trackers is quite popular and can be useful in developing healthy sleep habits. However, if you’re having trouble falling asleep or remaining asleep this additional hyper-focus could be contributing to increased levels of anxiety about sleep and not sleeping.

If you find the information provided by your tracker is causing a feeling of overwhelm or increase in stress, you're not alone. There is a type of called that has been linked to sleep tracking.

The fix:
Give yourself permission to let go of tracking sleep. Sleep is a body process that happens to us when the body is ready.

Looking for more information on how to improve your sleep?
Check out www.agoodsleep.ca for further information.

You Can Sleep Well Again

11/07/2023

Getting a good night's sleep in the middle of winter may seem like it should be no problem but for many of us the opposite can be true.

Fewer hours of daylight in the winter can have a big impact on a person's sleep-wake cycle. When it comes to good quality sleep, daylight exposure matters.

Sunlight triggers the suppression of melatonin, a hormone that helps the body prepare for sleep. During the winter months, morning light may not be as bright. This reduction in daytime sunlight can cause a weaker suppression of our bodies melatonin production during our waking hours. On top of that, on winter evenings the sun sets earlier than in the summer and melatonin levels can start rising prematurely in the afternoon or evening.

As a result of these changes we may not get the highs and lows in melatonin secretion needed to support a good nights sleep. We may feel more sluggish and more fatigued during the day, and don't get that extra push at night to help us really drive down and into sleep.

The Fix:

Aim for bright light exposure shortly after waking up and through out the day.

Try to get outside for a 20 minute walk or position yourself by a bright window if you can.

You may find this increase in sunlight exposure will not only help you feel more alert durning the daytime but can also help you sleep better at night.