Do you find yourself tossing and turning at night? Well, you’re not alone. Many of us struggle with getting good quality sleep.

Sleep quality, which refers to the ease of falling asleep and staying asleep, plays an important role in our overall well-being. In a 2020 Canadian Community Health Survey conducted by Statistics Canada, it was found that 61% of individuals aged 18 to 64 reported experiencing high sleep quality, while this percentage increased to 71% among those 65 years and older.

In October of 2020, the Canadian 24-Hour Movement Guidelines for Adults was released, recommending 7 to 9 hours of good-quality sleep for adults younger than 65 years, and 7 to 8 hours for seniors.

These guidelines now include specific sleep recommendations for Canadian adults.

Stick to a Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

Quality over Quantity

Prioritize high-quality sleep, focusing on efficiency in falling asleep and staying asleep.

Limit Electronic Use

Minimize screen time before bedtime and avoid electronic devices in the bedroom to promote better sleep duration and quality.

Get Moving During the Day

Regular exercise can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days of the week, but try to avoid vigorous exercise too close to bedtime as it can leave you feeling too energized to sleep.

Adopting good sleep habits, including getting enough sleep, ensuring high sleep quality, and maintaining a consistent sleep schedule, is linked to positive health outcomes, both short-term and long-term.