Are you getting enough?

What Canadians really want in the bedroom is nothing more than a good night’s rest
Mar. 15, 2010 | By: Alison Dunn

You know you want it. You also know you aren’t getting nearly enough of it. It’s sleep, and statistics show Canadians are getting far less of it today than we were in the past.

A 2008 report by Statistics Canada found that commuting, income levels and marital status all have a drastic effect on Canadian sleep habits – showing that our busy lives today are affecting how well we sleep.

“The quality of our sleep is largely influenced by what happens to us throughout the day,” says Dr. Paul Caldwell, family physician and author of Sleep: The Complete Guide to Sleep Disorders and a Better Night’s Sleep. “We can’t simply turn off the stress from our day, but we can learn to better manage our sleep habits and ensure we get the quality and quantity of sleep our bodies require.”

The relationship between sleep and stress is quite simple: increased stress and anxiety cause disturbed and irregular sleep patterns which lead to sleep deprivation. When our bodies are sleep deprived, we often experience further stress and tension. Eventually, we’re caught in a vicious cycle that prevents us from coping with the stresses of everyday life.

But getting some shuteye can do more than reduce your stress levels. Recent research from the National Sleep Foundation in the U.S. suggests that people who sleep less may also produce more insulin, which puts them at higher risk of developing Type II diabetes. That means sleep is an important factor – along with diet and exercise – to lowering your risk of illness.

Want to sleep better yourself? Try these tips from the Better Sleep Council Canada to get a good night’s sleep:

• Learn to relax before bed. Take the time to unwind and relax before your head hits the pillow. Whether reading, listening to music or taking a warm bath, reducing stress before bed will help you get the quality sleep you need.
• Find out how much sleep you need. We all have an optimal amount of sleep that our bodies require. Determine the amount of sleep you need each night to be fully alert and feel well rested the next day. Most adults need between seven and eight hours of sleep each night.
• Reduce distractions. Try to reduce the noise level in your bedroom to create a relaxed sleep environment. Be sure the room is dark enough – turn out the lights and pull down the shades before you go to bed.
• Create a sleep ritual. Keeping the same routine each night just before bed signals your body to settle down for the night. Set regular sleep hours by going to bed and waking up at the same time every day.
• Check your mattress regularly. Is your mattress giving you the support and comfort you need to get a good night's sleep? If not, consider replacing it. A good mattress will last from eight to 10 years.