Sleep is an important part of your wellness that often gets forgotten! Nearly 59% of Canadians aren’t getting enough 
sleep. Our bodies need sleep to help improve the efficiency and productivity. The average adults spends almost the equivalent of 24 years sleeping, so it must be an important part of your day. During sleep the body repairs and regrows tissue, builds bone and muscle and strengthens the immune system. How much sleep do you need? Research has shown that body and brain function start to decrease with anything below 7-8 hours of sleep a night and people who sleep less than 6 hours a night are 30% more likely to become obese than someone who sleeps 8-9 hours. So use these tips to get a good night’s sleep:
- Limit the amount of caffeine, nicotine and alcohol you consume during the day. All three substances are natural sleep disruptors.
- Find a quiet, dark and cool environment to sleep in. Keep computers, TVs and work material out of the bedroom. Your body associates the blue-ish light with daytime, keeping you alert and awake.
- Establish and stick to a pre-sleep routine every night, easing the transition from wakefulness to relaxation time. Find something that works for you like taking a bath, reading or practicing muscle relaxation.
- Make sure that you are truly tired when trying to fall asleep and turn the clock face away from you so you are not watching the clock all night.
- Use your body’s natural internal clock by seeking out natural light, especially during the day and keep a consistent sleep schedule each day to time your body’s need for rest.
- Exercise! Those men and women who exercise 150 minutes a week at a moderate to vigorous intensity improved their sleep quality by 65%. Just be sure to work out at least 3 hours before bed so your body has ample time to relax before bed.
Getting a good night’s sleep means you can be awake, alert and productive during the day. With school, work, friends, family and all the other activities we jam into our days, it’s important to get the rest we need.
by Erin Wright
Erin Wright is Bachelor of Science in Kinesiology and Master of Health Promotion graduate and is certified with the Canadian Society for Exercise Physiologists as a Certified Exercise Physiologist. She specializes in motivating others to get active and pursue a healthy lifestyle. She’s worked with high performance athletes and any individual looking to reach their goals in health.
