Sleep is an essential aspect of our life ((Sleep Deprivation and Obesity. (2015, July 6). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/sleep/)). It is one of the basic needs of humans same with food and water.

Sleep helps our brain and body recharge, especially after a stressful day. Having a good night’s sleep is beneficial to our health.

However, sleep Statistics in Canada revealed that one in every four adults aged 18-34 is not getting enough sleep which is the same with those aged 65-79 years old. Moreover, one out of three adults aged 35-64 years old lack sleep.

Furthermore, the statistics show that one in five adults in Canada does not find their sleep refreshing. In addition, one out of two adults has trouble getting to sleep or staying asleep.

Several factors lead to insufficient sleep. Those adults with inadequate sleep have more sedentary time (average of 4 hours) than adequate sleep (average of 3.5 hours).

The statistics only show that there are more Canadians who lack sleep. Therefore, it is vital to know how much sleep do we really need and what we can do to improve our sleep.

Before that, let us find out what will happen if you lack sleep.

But, What Happens if You Lack Sleep?

Inadequate sleep or having poor sleep can lead to several health risks. ((Chaput, J.-P., Wong, S. L., & Michaud, I. (2017, September 20). This article provides recent estimates of the duration and quality of sleep of Canadian adults and of the percentage who adhere to sleep duration guidelines (7 to 9 hours per night at ages 18 to 64, and 7 to 8 hours per night at age 65 or older). Statcan.gc.ca; Government of Canada, Statistics Canada. https://www150.statcan.gc.ca/n1/pub/82-003-x/2017009/article/54857-eng.htm))

Lack of sleep can lead to the following:

• Obesity
• Type 2 diabetes
• Cardiovascular disease
• Depression
• Mortality
• Irritability
• Day-time Fatigue
• Sleep Disorders

So, Why Getting a Good Sleep is so Important?

Sleep is important to human health. It provides various benefits to our brain and body.

As the body undergoes repair, regeneration, and recovery during sleep, you can gain the following:

• Improve your productivity and concentration
• Help your weight management
• Consume fewer calories during the day
• Improve your athletic performance
• Reduce the risk of heart disease
• Protect yourself from the risk of type 2 diabetes
• Prevent depression
• Better social and emotional intelligence
• Reducing inflammation in the body
• Help the body fight infection

There are many benefits to the body when you get enough sleep. But, how much is enough?

So, How Much Sleep Do We Really Need?

Based on the National Sleep Foundation, sleeping time may vary for each age group.

Source: National Sleep Foundation’s sleep time duration recommendations

Moreover, the Public Health Agency of Canada recommends that adults from 18-64 need about 7-9 Hours of sleep per night and about 7-8 Hours of sleep per night for adults ages 65 years old and above.

What can You Do to Improve Your Sleep?

The key to having enough sleep is by practicing good sleeping hygiene.

1. You have to set a regular sleeping schedule. By maintaining a regular bedtime and waking-up time, you can help your body create a regular sleeping pattern. If you are an adult you can go for eight hours of sleep.
2. Consider what you eat and drink before going to bed. Do not go to bed hungry or too full, it is essential to eat the healthy and right amount of food. Moreover, avoid alcohol, caffeine, and nicotine before going to bed.  
3. Optimize your bedroom for sleep. Create a serene bedroom environment that is conducive to falling asleep. In addition, it must be comfortable enough to give you a good night’s sleep. You may set your bedroom thermostat set to 65°F since a cooler bedroom can reduce nighttime sweating and improve your sleep.
4. Limit your daytime naps to 20 to 30 seconds.  Going to more than 30 seconds of sleep can affect your nighttime sleep. Moreover, you will not feel refreshed.
5. Practice self-care routines. Always make time for yourself. For instance, getting a massage can help you reduce your stress and improve your sleep. Moreover, you can ask yourself what you need to do to make you feel good.
6. Go offline before bed. Make sure to avoid your mobile phones or hibernate your mobile devices before getting sleep because using them before going to sleep can keep you awake for a longer period.
7. Get active daily. Adding physical activity or doing some exercises daily can help you improve your sleep.  

The Bottom Line

Sleep is a vital aspect of life. The same as food and water, it is considered as our basic needs. Getting enough sleep provides various health benefits – making it optimal for health.

If you have some sleeping disorders, do not hesitate to ask for help from health experts.

In fact, we have clinical counsellors in Coquitlam who are always ready to help you with sleeping disorders or insomnia.

Let’s Help You With Your Sleeping Disorders!

At Evergreen Rehab & Wellness – Coquitlam, we have registered Clinical Counsellors to help you get better sleep.

We don’t only have Clinical Counsellors in Coquitlam, we also have Clinical Counsellors in Surrey that are always ready to provide patients in these areas with custom and high-quality care.

Moreover, we also have Clinical Counsellors in Langley that can help you.