Community Health Connect  is the Calgary West Central Primary Care Network's newsletter dedicated to providing members of our community with the latest healthcare information.

In this issue:

• 'Sleep hygiene': The secret to a good night's rest 
• Rethink your annual physical
• Nutrition Month: Explore free evidence-based resources for any diet

'Sleep hygiene': The secret to a good night's rest

Do you have trouble falling or staying asleep, or feel that your sleep could just be better? The importance of quality sleep cannot be overstated: It plays a pivotal role in maintaining both our physical and mental well-being.

If you’re feeling frustrated with your current sleep patterns — you are not alone.

 Nearly one in four Canadians  are not getting enough sleep.

You may be intrigued by "sleepy” drinks and other trending sleep aids to help you “hit the hay,” but we recommend the best place to start improving your sleep is by building better “sleep hygiene.” 

Sleep hygiene refers to the healthy habits, behaviours, and environmental factors that you can control to help you get a good night's sleep.

Here are three different characteristics of good sleep hygiene to consider for a better sleep:

1. Keeping track

One of the first steps to improving your sleep is to track it. Keeping a sleep diary can help you identify patterns and areas for improvement. Start with the Davidson Sleep Diary as a template. Your sleep diary can help you identify sleep disruptions and show patterns to help identify sleeping problems.

2. Consider your environment

Your sleep environment plays a big role in the quality of your sleep. Make sure your bedroom is cool, dark, and quiet, and use your bedroom only for sleeping. That’s right, watching television, scrolling on your phone, and even reading should be done in a different room. If you haven’t fallen asleep within 10 - 15 minutes, leave your bedroom and return when sleepy.

3. Pay attention to your mind

Your thoughts can also affect how you sleep. If you find yourself mulling over the day or worrying about the future, try writing everything down. Writing can help you calm the racing mind and allow you to relax.

There may be instances when self-help strategies prove insufficient. Recognizing the signs that it’s time to seek professional guidance is crucial.

Consider consulting with your doctor or other healthcare professional if you notice intense feelings of fatigue or frequent episodes of insomnia despite good sleep hygiene.

Improving your sleep is possible if you start with a few simple changes. Keeping proper sleep hygiene like the ideas listed above is a great place to start.

Sweet dreams!

Rethink your annual physical

Tuesday, March 19 marks the first day of spring. A new season usually means spring cleaning, resetting, and refreshing after a long winter. Like many of us, you may be thinking:

 "Is it time to schedule my annual physical?" 

Did you know that generally healthy people often do not need an annual physical or checkup with their healthcare provider?

Choosing Wisely Canada explains that adults need a checkup when they are sick or have symptoms, managing chronic or ongoing conditions, or for lifestyle issues like family planning.

Your healthcare provider knows your health history best. Discuss with them what a good schedule for a checkup would be, depending on your own needs.

For more information on health checkups, take a look at the resources available from Choosing Wisely Canada.  

Nutrition Month: Explore free evidence-based resources for every diet

March is Nutrition Month, and it’s the perfect time to focus on the importance of good nutrition. We spoke with CWC PCN physician member Dr. Stephanie Mullin who shared her insights on the subject:

What is something you wish everyone knew about the importance of having good nutrition? Nutrition is fuel for your body and mind. Just like any engine, you want the best fuel for the best performance. Good nutrition means choosing the right foods to obtain vital nutrients in the correct amounts for proper developments and optimal health.

Why do you think Nutrition Month is important? Awareness of proper nutrition is a powerful preventative health tool. If we can prevent diseases from developing, that is a much more effective approach for both individuals and the healthcare system as a whole.

Did you know that Alberta Health Services offers free healthy eating resources? The library of handouts covers nutrition topics such as activities and special diets with plenty of recipes. 

Whether you're a vegan, vegetarian, flexitarian, or just trying different eating options for your lifestyle, the Nutrition Services handouts will have something for you. Created by dietitians and healthcare professionals, these resources provide current evidence-based information. 

Take advantage of Nutrition Month to fuel your body and mind with the best nutrition possible.

If you have feedback on any health topics you would like to learn or read more about, please contact us directly at hello@cwcpcn.com.

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