Tired of being tired? Insomnia (and other sleep-related disorders) can take a serious toll on both your mental and physical health.
Insomnia can lead to fatigue or sleepiness during the day, forgetfulness, poor concentration, irritability, anxiety, depression, reduced motivation and generally low energy. These symptoms can be annoying at best, and at worst can interfere with personal relationships, job performance and other daily functions.
Before pursuing medication or other treatment, try these simple strategies to help you sleep better:
1 – Exercise
Many scientific studies have shown that exercising for at least 30 minutes, three times per week, can help improve your sleep. But beware: exercising less than two hours before bedtime can actually interfere with sleep.
2 – Set a routine
Establish regular waking and bedtime routines, including consistent times. Your routine will become your body’s cue that it’s time to sleep, and a consistent bedtime will help you develop a regular sleep rhythm.
3 – Avoid caffeine, alcohol, and smoking
Avoid consuming caffeine at least four hours before bedtime. This includes coffee, some teas, soft drinks and even chocolate. As for alcohol, although you may think it helps you fall asleep, it can actually interfere with your sleep cycle later in the evening. Smoking can also negatively affect your sleep routine and increase your risk of developing sleep apnea.
4 – Avoid taking naps
Naps can interfere with normal sleep cycles.
5 – Avoid prolonged use of electronic devices before bed
Power down your electronic devices! Anything that gives off light, such as cell phones or electronic reading devices (e-books), makes it harder to fall asleep. Avoid these devices for at least one hour before bedtime.
For more information about
Copeman Healthcare please visit
or contact Tia Young at 604 889 8343
To book spa services, please call the Fitness Centre at 604 488 8622 or fill in the following form.
To book spa services – please call the Fitness Centre at 604 488 8622
6 a.m. – 10 p.m.
8 a.m. – 8 p.m.
If you have any questions about our various squash programs, please fill in the form below and our program directors will get back to you.
6 a.m. – 10 p.m.
8 a.m. – 8 p.m.
If you have any questions about our various swim programs, please fill in the form below and our program directors will get back to you.
In order to book a tour, please fill out the following form:
Dress Code: Smart Casual
Unless otherwise specified, all areas of the Club, including the Grill Room, 1892, Cuvée Wine Bar, patios and private function rooms have a dress code of smart casual. Smart casual attire includes collared or turtle neck shirts, golf or knee length shorts, and dress pants. Similar attire is required for ladies. Denim is acceptable provided a collared shirt is worn and denim is of a solid colour with no fading, tears or patches.
All footwear is to be clean and smart. Casual thong footwear is not permitted outside of the fitness centre.
To book a venue, please fill out the following form:
Beef Lentil | 7
PACIFIC FISH CHOWDER
Salmon Basa & Clams | 8
Turkey & Bacon Sandwich | 15
toasted multigrain, avocado
soup, salad or fries
Smoked Salmon | 18
soba noodles, red cabbage, edamame, arugula carrot, cucumber, lime ginger vinaigrette
Stir Fry Chicken | 22
shanghai noodles, bean sprouts, edamame
peppers, carrots, onion, broccolini
Swedish Crème Panna Cotta | 11
New York Cheesecake | 9
lemon curd, graham crumble,
Strawberry Rhubarb Short Cake | 10
Pavlova | 10
citrus curd, seasonal fruit
Caramelized Honey Custard | 9
hazelnut cookie, orange compote
Stay tuned for next quarter's wine club!