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    • Wellness Institute
      at Seven Oaks General Hospital
      1075 Leila Avenue
      Winnipeg, Manitoba
      R2P 2W7
      • Phone: 204-632-3900
      • Fax: 204-697-2412
      • Email: info@wellnessinstitute.ca
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      • Monday-Thursday: 5:00am-11:00pm
      • Friday: 5:00am-9:00pm
      • Saturday & Sunday: 7:00am-7:00pm
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Good Sleep, Better Health

Wow, I’m just so tired …

Sound familiar? Don’t be surprised. 33% of Canadians do not get enough natural sleep each night (seven to nine hours optimally). This shortfall does more than affect our energy and alertness. Disrupted sleep has been linked to a wide range of health issues, from obesity and diabetes, to hypertension, cancer, and depression.
But how do you get that elusive sleep if you are one of the many who struggle to get a good night’s sleep?

We’ve collected some Sleep Health Strategies that might work for you:

  • During the day, be active, but avoid strenuous or vigorous activity too close to bedtime (four hours or less).
  • Make sure you hydrate yourself well and avoid eating or snacking in the later hours of the day.
  • Give yourself a break and make a to-do list for the next day. This will give you peace of mind, eliminating that “what have I forgotten” thoughts from swirling in your head.
  • Avoiding caffeine six hours before sleep. Avoid alcohol and nicotine within three hours of sleep. While it seems that alcohol can help you relax and fall asleep, it is associated with disrupted sleeping.
  • Try to make time for sleep, actually schedule it into your day. Keep these times as regular as you can even on weekends and when you are on vacation.
  • Create a relaxing space and routine for yourself. Take a warm bath. Create a scent-free, dark space with no noise or distractions. Turn off the television and your tablet. Even your alarm clock can interrupt your sleep; turn it to the wall or cover it to avoid a “glow.”

Catching Up on Missed Zzz’s

Remember that nap your parents were always trying to get you to take? It turns out they were right. Naps can help you feel better if you have slept poorly or not at all. However, napping too much can lead to a cycle of interrupted sleep at night. A good rule of thumb is napping 30 minutes or less, six to eight hours before bed.


If you have tried all of these suggestions and still have issues with falling or staying asleep, consider professional help. A doctor can help rule out health issues that may be interfering with your ability to achieve a good sleep and even prescribe medication if necessary.

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"Love the fact this place focuses on your health!" – Cindy
“Everybody searches for the fountain of youth in a pill. I’ve always told people the fountain of youth is working out and probably the Wellness Institute is one of the best places you can go to stay active and live to a ripe old age. I can say that Wellness has saved my life!” – Chuck
"Great facility and very clean. Always someone to help you and a lot of machines available. Love walking the track." – Kelley
“The Wellness Institute is a first class facility with excellent fitness instructors and health professionals. I highly recommend it to anyone wanting to improve upon their level of fitness and health.” – Van
"Did my Cardiac Rehab at the Wellness in 2008 and stuck with it ever since. Thanks Wellness..." – Chuck
"One month after joining the Wellness I was able to stop all medication. 12 years later I not only run but do aerobics, weights and yoga. Being able to workout at the Wellness was the best thing I could ever do to help me manage my grief. Thank you Wellness!" – Kim
“Amazing atmosphere. ...friendly staff” – Gagan
"It's an amazing place to workout. The staff and facilities are wonderful" – Tori
"Best facilities with amazing staff. Love to be there EVERY DAY." – Bunty
"The Wellness is the best gym ever!! It is very inclusive. I wouldn't go anywhere else!" – Andrea
“This is a great place to get fit. I’m hoping to enroll in the Winnipeg Police Department and this is a great place to get ready.” – Jatinder
"The Wellness Institute has been the core foundation for my physical well being. When I first started at Wellness back in October, I was barely hobbling around with my cane. Now I pass healthy people on the track. Without a cane. This building is full of so much hope. Care. Compassion." – Zenon
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Wellness Institute at Seven Oaks General Hospital 1075 Leila Avenue Winnipeg, Manitoba R2P 2W7