Welcome to the

Palliser Primary Care Network

Family physicians and health professionals serving southern Alberta

Prenatal Care Information

Read on for up-to-date information regarding prenatal care.

Enhancing Well-Being through Optimal Sleep Hygiene

Sleep often takes a backseat in the hustle and bustle of modern life. Nonetheless, it is so important in maintaining overall health and well-being. Sleep hygiene is a set of practices and habits that contribute to restful sleep. It plays an important role in promoting physical, mental and emotional health.

Establishing a consistent sleep schedule is important. Going to bed and waking up at the same time each day, even on weekends, helps regulate the body’s internal clock, improving the quality of sleep (2). This practice organizes the body’s rhythms, promotes better sleep and reduces the likelihood of sleep disorders (1).

Creating a good sleep environment and promotes relaxation and continuous sleep. This involves managing factors such as lighting, noise levels and temperature. A cool, dark and quiet bedroom fosters sleep efficiency and a deeper sleep (1,2,3).

Limiting use of electronic devices before bedtime is important (2). The blue light from screens can disrupt the production of a hormone that regulates sleep-wake cycles. Establishing a pre-sleep routine that includes activities such as reading, gentle stretching or a warm bath can tell the body that it’s time to unwind and prepare for sleep (3).

Managing stress is important to maintaining healthy sleep patterns. Chronic stress can interfere with the ability to fall and stay asleep.  Engaging in relaxation techniques such as meditation or deep breathing exercises before bedtime can help alleviate stress and facilitate a smoother transition into sleep (3).

Creating healthy lifestyle habits, including regular exercise and a balanced diet, contributes to overall sleep quality (1). Physical activity promotes sleep by reducing stimulation and increasing sleep efficiency. Similarly, avoiding consuming caffeine and alcohol close to bedtime can minimize disruptions to sleep patterns (2).

Prioritizing sleep hygiene is fundamental to achieving peak well-being. By adopting simple and effective practices such as maintaining a consistent sleep environment, managing stress, and creating healthy lifestyle habits, you can enhance the quality of your sleep and gain numerous benefits associated with rest.


  1. National Sleep foundation, (n.d.) Healthy Sleep Tips
  2. American Academy of Sleep Medicine (2014) Sleep Hygiene Tips
  3. Centers for Disease Control and Prevention (2020), Tips for Better Sleep


PCN Careers

Current Palliser PCN career postings – employment with Palliser PCN.

Clinic Careers

Current clinic job postings – employment within clinics.

Seniors’ Centre Without Walls

A free phone-based seniors program for adults 55+.

MAPS Documents

Modernizing Alberta’s Primary Health Care System

Patient resources

Resources your PCN provider may have directed you to access before/after a visit.

PCN Videos

Palliser PCN videos on several health topics.

Health Homes (Clinics)

A list of Palliser PCN health homes (clinics), contact information, and PCN physicians and teams in those locations.