Sleep plays an important role in our health and goes far beyond simply feeling rested when we wake up. Getting enough quality sleep contributes to physical, cognitive and emotional health and supports many of the body’s essential functions.
However, sleep difficulties are common. According to Canadian data, approximately one in two adults reports having difficulty falling asleep or staying asleep, and one in five considers their sleep to be non-restorative.
So, how many hours of sleep do you need? Why can it sometimes be difficult to fall asleep? And which habits can help promote better sleep?
Why Is Sleep Important for Your Health?
Even while we sleep, our bodies remain active. Sleep plays a role in recovery, brain function, memory, attention and emotional balance.
Studies have also found associations between insufficient or poor-quality sleep and various physical and mental health concerns.
However, sleep health is not determined solely by the number of hours you sleep. Sleep quality and regularity are also important.
Why Can’t I Fall Asleep?
Everyone may occasionally have difficulty falling asleep or experience a poor night’s sleep. Several factors can influence sleep, including stress, worries, irregular schedules, noise, certain lifestyle habits, and consuming caffeine or alcohol close to bedtime. Certain medications or health conditions may also play a role.
When sleep difficulties persist, it may be helpful to consider a few questions:
- Do I regularly have difficulty falling asleep?
- Do I often wake up during the night?
- Do I feel rested when I wake up?
- Do my sleep hours vary significantly?
- Am I often sleepy or less focused during the day?
When sleep problems recur or interfere with daily activities, it may be appropriate to discuss them with a healthcare professional.
How Many Hours of Sleep Do I Need?
Sleep needs vary depending on age and from one person to another.
Canadian recommendations generally suggest:
Ages 18 to 64: 7 to 9 hours of good-quality sleep per night
Ages 65 and older: 7 to 8 hours of good-quality sleep per night
These ranges are guidelines rather than absolute rules. Sleep quality and how you feel during the day are also important.
For example, according to Statistics Canada data collected in 2020, 77% of Canadian adults aged 18 to 64 met sleep duration recommendations, while 61% reported having high-quality sleep.
What Should You Avoid for Better Sleep?
When looking for ways to sleep better, certain habits deserve particular attention.
Caffeine Late in the Day
Caffeine is a stimulant found in coffee, as well as tea, energy drinks, certain soft drinks and chocolate. For some people, consuming caffeine later in the day may interfere with sleep.
Alcohol Before Bed
Although alcohol may initially cause drowsiness, it can disrupt sleep quality during the night.
Screens Just Before Bedtime
Phones, tablets, computers and televisions can prolong stimulating activities in the evening. Reducing screen use as bedtime approaches may help create a smoother transition to rest.
Heavy Meals in the Evening
Eating a particularly large meal close to bedtime can cause discomfort for some people. Adjusting the timing and size of evening meals according to your individual tolerance may help make the period before sleep more comfortable.
Sleep Regularity Matters Too
Sleeping well is not only about getting enough hours of sleep.
Maintaining relatively consistent bedtimes and wake-up times can help support a regular sleep-wake cycle. Canadian recommendations also encourage regularity in addition to adequate sleep duration and quality.
There is no need to aim for a perfect routine. Rather, the goal is to recognize that regularity is one of the habits that can help support good-quality sleep.
A Few Habits for Better Sleep
Some simple habits may help create conditions that are more conducive to sleep:
- maintain relatively regular bedtimes and wake-up times;
- create a calm and comfortable sleep environment;
- engage in regular physical activity;
- limit prolonged naps;
- allow for a quieter period before bedtime.
It may also be helpful to observe your own habits to identify what seems to support—or disrupt—a good night’s sleep.
Don’t Underestimate the Importance of Sleep for Your Health
Sleep is not simply a pause between two days. Getting enough sleep and maintaining good-quality, relatively regular sleep contributes to physical, cognitive and emotional health.
When sleep difficulties persist or affect daily activities, it may be appropriate to discuss them with a healthcare professional.
Sources
- Public Health Agency of Canada. Are Canadian adults getting enough sleep?
- Statistics Canada. Wang C., Colley R.C., Roberts K.C., Chaput J.-P. and Thompson W. Sleep behaviours among Canadian adults: Findings from the 2020 Canadian Community Health Survey healthy living rapid response module.
- Public Health Agency of Canada. Factors associated with sleep duration across life stages: Results from the Canadian Health Measures Survey.
- Public Health Agency of Canada. Associations between sleep duration and quality and mental health indicators among youth and adults.
