10 Healthy Sleep Routines for Adults in Canada

10 Healthy Sleep Routine for Adults in Canada 

Sleep is a necessity; it is not an indulgence. Stress, work demands, screen exposure, and long winters all contribute to the fact that many Canadian adults do not get adequate sleep. When adults have healthy sleeping habits, they feel more energetic, have better moods, are more focused at work, and have better overall physical and mental health.

This article provides information and evidence on how Canadian adults can create healthy sleep habits that fit their everyday lifestyles.

The Importance of Healthy Sleep

Healthy sleep is essential to recuperate and rejuvenate both your body and mind. With proper sleep your body will:

• Provide more energy during the day
• Improve memory and concentration
• Decrease stress and anxiety
• Improve heart health and immune system
• Maintain healthy weight

Most Canadian adults require between 7 and 9 hours of sleep each night for optimal health.

Common Problems that Adults Encounter with Sleep in Canada

There are many reasons why Canadian adults may experience difficulties in getting enough sleep. The most common reasons include:

• Work hours being long
• Cold winters with limited daylight
• High levels of stress
• Increased exposure to screens before bedtime
• Inconsistent sleep patterns

There are, however, several small changes in sleeping habits that can result in a significant improvement in the quality of sleep for many adults.

1. Stick to the Same Bedtime/Wake Time

Your body's internal clock learns to sleep better if you follow a consistent sleep/wake time schedule.

Some suggestions for being consistent: 

• Go To sleep and wake up at the same time each day.
• Continue with the same sleep/wake schedule during the weekend.
• Do not sleep in late even if you had a lousy night of sleep.

The body maintains its internal clock more evenly when you are consistent with your daily schedule over several weeks.

2. Develop a Peaceful Bedtime Ritual

A consistent set of activities before going to bed helps your mind understand that this is when you are supposed to go to sleep.

Examples of positive bedtime customs include:

• Reading a book.
• Taking a warm shower.
• Light stretching and/or relaxing breathing exercises.
•  Listening to soft soothing music.

Do not have anything that would stimulate your mind for several hours before going to sleep.

3. Reduce Your Use of Screens Prior to Going to Bed

Smartphones, televisions, and computers produce blue light that keeps your brain stimulated, preventing you from being able to fall asleep.

When using screens:

•  Do not use any screens within an hour of going to bed.
• If necessary, turn off the blue light setting on your devices.
• Put your phone out of reach of your head.

This is especially important for adults that work online or frequently visit social media sites.

4. Create an Environment that Promotes Sleep

Your sleep environment is extremely important.

A sleep-friendly bedroom is:

• Dark (consider using blackout curtains).
• Quiet. (you can use earplugs)
• Cool. (especially during the summer)
• Comfortable (the quality of your mattress and pillows). 

In Canada, the temperature of your sleeping area is an important factor in how well you will be sleeping.

5. Be Careful with Your After-Hours Diet

Eating and drinking close to bedtime can impact how well you sleep.

Avoid:

• Caffeinated beverages (coffee, tea, energy drinks) before coming to bed
• Heavily spiced or overly large dinners.
• Drinking alcohol (it makes your quality of sleep go down).

Better Options:

• Light snacks such as yogurt or fruit.
• Drinking herbal tea (caffeine-free).
• Drinking water in smaller amounts throughout the day.

6. Get Some Exercise Each Day

Being active will help you get to sleep faster and will allow you to sleep deeper.

Some simple ways to be active each day are:

• Walking outside.
• Finding ways to lightly move like stretching.
• Doing home exercise routines.
• Be sure to finish exercising at least three hours before bedtime.

7. Get Sunlight Exposure During the Day

Exposure to sunlight is important for regulating your internal clock.

Suggestions for getting exposure:

• Going outside first thing in the morning.
• Staying near a window while working.
• Taking a few short walks during daylight hours.

This is particularly helpful in the long winter months in Canada.

8. Relax Your Mind Before Going to Sleep

Stress is a significant contributor to poor sleep.

Try these techniques to reduce stress and relax your mind before sleeping:

• Write a list of your worries.
• Practice deep breathing.
• Practice meditation or prayer.
• Plan for the next day a few hours before you go to bed.

Relaxing your mind leads to a better night's sleep.

9. Do Not Nap for Too Long During the Day

Naps create a deficit in sleep pressure during the night.

If you take a nap during the day:

• Keep them to less than 30 minutes.
• You should take your naps before 3:00 PM.

While short naps will work well, long naps can disrupt your sleep at night.

10. Recognize When to Ask for Help

Seek assistance if your sleep problems persist. If you're having problems sleeping for a few weeks, if you're tired every day, if your partner says that you snored loudly or stopped breathing at night, and/or if you're feeling anxious or depressed, then you should talk to a doctor or another healthcare professional about your sleep issues. Sleep disorders can be diagnosed by family doctors and sleep clinics in Canada.

A healthy sleep routine does not take extensive effort or time. A few small daily adjustments to daily habits can greatly improve your overall sleep quality and daily quality of life. If you follow these easy steps, adults in Canada will have a better night's sleep and more productive days as well.

Investing in your sleep will pay dividends in the future — start tonight!