I suffered for years with chronic insomnia, and it left me perpetually tired, irritable, and unable to think clearly at work. Much of my problem was stress related, so it took therapy and medication to get me on the right track. I also learned that some of my behaviours were contributing to my restless nights.
Insufficient sleep for adults over 18 years of age is a recognized public health issue in Canada, according to the Canadian Sleep Society – a national organization committed to improving sleep throught research, promotion of high quality clinical care, education of professionals and the public, and advocacy for sleep and sleep disorders medicine.
The Government of Canada website recommends:
Ages 18-64 – 7-9 Hours of sleep/night
Ages 65+ – 7-8 Hours of sleep/night
But…
1 in 4 adults aged 18-34
1 in 3 adults aged 35-64
- in 4 adults aged 65-79
…are not getting enough sleep. Adults who get insufficient sleep report an average of 4.0 hours of sedentary time a day compared to an average of 3.5 hours for adults who get adequate sleep. 36.3% of adults who get insufficient sleep report having chronic stress compared to 23.2% of adults who get adequate sleep. 12.3% of adults who get insufficient sleep report having poor mental health compared to
5.8% of adults who get adequate sleep.
Good sleep strengthens immunity, sharpens focus and lifts your mood, but it can fall by the wayside when schedules fill up. A few mindful tweaks to your bedtime routine can help you recharge and wake up ready for the day ahead.
- Avoid alcohol, caffeine, and nicotine before bed
- Maintain a regular bedtime/waketime
- Reduce noise in the sleeping environment
- Exercise regularly
- Review medications with your physician/pharmacist regularly
Create a gentle wind-down ritual. A consistent, mindful routine tells your body it’s safe to slow down your senses and drift off. Here are some elements you can incorporate into your wind-down routine:
- Dim the lights an hour before bed to let your body ease into evening mode
- Stretch slowly and gently to encourage your muscles to relax
- Try a mindfulness exercise such as focusing on the sensation of breathing, and acknowledging thoughts that come up, then returning focus to your breath
- Enjoy a soothing cup of herbal tea to signal to your body it’s time to rest. The warm liquid will help relax your body and can make you sleepier, while the herbal ingredients can have a calming effect on your body and mind.
Unplug for the night. Your body is wired to interpret bright lights as meaning that it’s daytime. Phones, TV and computer screens can trick your body into staying awake. Swap bright screens for a book and make sure you have enough light to read by. If you’d rather wind down in the dark, consider a calming playlist to help quiet your mind. YouTube is an awesome free resource for guided meditation videos and calming music.
Better sleep means brighter days with more energy. Improving your sleep just takes some self-kindness and a few intentional nighttime moments.
Source:
News Canada
The Government of Canada
