Thrive by Sleeping Soundly

The importance of getting a good night’s sleep

You’ve probably been told at some point in your life to “make sure you get enough sleep!” But have you ever wondered why sleep is so important?

Simply put, sleep is a biological process that is critically important for our overall health and wellbeing¹.  It is crucial for brain and heart function and is implicated in immune function and resistance to disease². Some of the consequences of sleep disruption can include emotional distress, decreased cognitive abilities, high blood pressure and cardiovascular disease².

Sleep Tips

According to the government of Canada, adults between the ages of 18 and 64 need 7-9 hours of sleep per night, and adults over the age of 65 need 7-8 hours of sleep per night³.

However, sleep doesn’t come easy to everyone – approximately 25% of the Canadian population does not get enough sleep. If you find that this resonates with you, there are a number of actionable tasks that you can utilize to help you sleep better^4.

1. Make a sleep schedule and stick to it! Creating a routine bedtime and wake up time will help regulate your body’s circadian rhythm (internal clock).
2. Consider a bedtime ritual, as this can help prepare your body for sleep. Try to avoid electronics during this time as the type of light that comes off screens can keep you awake.
3. Try to avoid alcohol, cigarettes, and caffeine in the evening.
4. Turn your room into a sleep-worthy space. Aim for cool temperatures and take measures to eliminate noise and light. If this is hard to control, consider buying earplugs and a sleep mask.
5. Train your brain that your bed means sleep. Try not to work, study or do other non-bedtime related activities in your bed as this weakens the association between the bed and sleep in your brain.
6. Consider noting your sleep habits in a sleep diary to get a better understanding of variables in your environment that might be affecting your sleep quality.

Additional stressors such as work, global events or anxiety in general can also interfere with your sleep schedule⁵. Talking to a professional counsellor, such as those through the Employee and Family Assistance Program, can help to alleviate these stressors and may be beneficial for restoring your sleep patterns. If your day to day life is being consistently negatively impacted by poor quality sleep, consider reaching out to your family physician; they can provide additional resources or refer you to a sleep specialist.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/
2. https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep#:~:text=Sleep%20is%20important%20to%20a,up%20while%20you%20are%20awake.
3. https://www.canada.ca/en/public-health/services/publications/healthy-living/canadian-adults-getting-enough-sleep-infographic.html
4. https://www.sleepfoundation.org/articles/healthy-sleep-tips
5. https://www.sleepfoundation.org/sleep-guidelines-covid-19-isolation