Resolve Sleep Health CEO Heather Shantora Shares Advice on Resetting Sleep Habits Before Fall

As Canadians prepare for the return to school, work routines, and busier schedules this fall, many are also facing the challenge of getting their sleep back on track after a summer of later nights and less structured schedules. 

In a recent feature with The Honest Talk, Heather Shantora, CEO of Resolve Sleep Health, shared practical guidance on how individuals and families can improve their sleep habits and establish healthier routines heading into the fall season. 

The article explored the factors that influence sleep quality, from circadian rhythms and hormone regulation to sleep environment, daily habits, and the growing use of sleep-tracking technology. 

“Consistency is one of the most powerful tools for improving sleep,” said Shantora. “Many people focus on trying to force an earlier bedtime, but often the most effective place to start is by establishing a consistent wake-up time and allowing the body’s natural sleep rhythm to adjust.” 

Understanding the Science Behind Better Sleep 

Throughout the interview, Shantora emphasized that quality sleep begins long before bedtime. 

She discussed the role of the body’s circadian rhythm and cortisol cycle in regulating energy levels throughout the day. Ideally, cortisol rises in the morning to support alertness and gradually declines into the evening to help prepare the body for sleep. When this rhythm becomes disrupted, individuals may find themselves struggling to wake up in the morning while feeling more energized later in the day. 

Simple habits such as maintaining a regular wake-up schedule, getting exposure to natural morning light, staying hydrated, and incorporating movement early in the day can help reinforce healthy sleep-wake patterns. 

Small Changes Can Have a Meaningful Impact 

The feature also highlighted several practical strategies for supporting sleep health, including: 

• Creating and maintaining a consistent wake-up routine 

• Limiting caffeine later in the day 

• Reducing exposure to bright light and screens before bedtime 

• Maintaining a cool, comfortable sleep environment 

• Avoiding heavy meals, alcohol, and intense exercise close to bedtime 

• Recognizing natural signs of sleepiness rather than pushing past them 

For families preparing for the start of the school year, Shantora recommended beginning schedule adjustments approximately one week in advance, allowing children and teens time to gradually adapt to earlier wake times. 

Read our article on ‘How to Get Kids Back on a Sleep Schedule‘ to learn more. 

Understanding the Role of Supplements 

Heather also discussed common sleep supplements, including melatonin and magnesium, noting that they may support sleep for some individuals when used appropriately. However, she emphasized that supplements should complement, not replace, addressing the underlying causes of persistent sleep difficulties.  

Taking a Balanced Approach to Sleep Technology 

As wearable sleep-tracking devices become increasingly common, Shantora also encouraged consumers to approach sleep data with perspective. 

While devices such as smart watches, rings, and fitness trackers can provide useful information about sleep duration and trends, she noted that becoming overly focused on nightly scores can create additional stress that may ultimately interfere with healthy sleep habits. 

The goal, she explained, should be understanding overall sleep patterns rather than striving for a perfect score every night. 

Supporting Better Sleep Across Canada 

The feature reflects Resolve Sleep Health’s ongoing commitment to helping Canadians better understand the many factors that contribute to healthy sleep. 

Through education, clinical care, diagnostic services, and treatment support, Resolve Sleep Health works to help individuals identify and address sleep challenges that can affect overall health, wellbeing, productivity, and quality of life. 

As Canadians transition into new fall routines, Shantora’s message is a simple one: improving sleep does not require a complete lifestyle overhaul. Often, small, consistent changes can have a significant impact on long-term sleep health. 

Read the full article: 
How to Get Your Sleep Back on Track Before Fall 
https://www.thehonesttalk.ca/life/how-to-get-your-sleep-back-on-track-before-fall/