Sleep (Adults 18+)

Why is getting enough, good quality sleep important? 

Getting enough good quality sleep is vital for our physical, mental, and cognitive wellbeing. It gives our bodies time to perform essential restorative tasks; helps us balance our emotions and better manage stress; strengthens our immune system’s ability to fight off infections; improves our memory, alertness, and ability to learn; and reduces the risk of poor health.

When someone is not getting enough good quality sleep, it can lead to reduced health and well-being. Consequences of poor sleep in the short-term may include:

• increased stress,
• increased symptoms of depression and anxiety,
• increased risk of workplace injuries,
• increased risk of impaired driving and motor vehicle collisions,
• reduced immune system function,
• poor memory,
• difficulty focusing,
• and performance deficits.

Prolonged poor sleep may also increase a person’s risk of chronic diseases. The long-term effects of inadequate sleep include increased risk of:

• type II diabetes,
• high blood pressure,
• heart disease,
• and anxiety and depression.

How much sleep is enough?

The amount of time we need to sleep to achieve optimal health changes as we age. The Canadian 24-hour movement guidelines recommend that adults 18 to 64 get 7 to 9 hours of good quality sleep each night to maintain good health. It is also recommended that adults 65 years of age and older get 7 to 8 hours of good quality sleep for the same benefits.

Sleep needs will be different for different people. 7 hours is a good starting point for most adults. If you find that you need more time asleep in order to feel well-rested, gradually change your nightly routine so that you can go to sleep earlier. 

Tips to help you sleep better 

You may be doing things currently that are making it harder for you to get enough good quality sleep each night, without even realizing it! Making some of the following changes can help you fall asleep easier and have a more restful sleep:

• Avoid caffeine consumption starting in the late afternoon.
• Avoid alcohol and nicotine before bed.
• Avoid vigorous exercise 1 hour before bed.
• Turn off screens 1 hour before bed.
• Keep screens out of your bedroom.
• Don’t eat a heavy meal right before bed, and don’t go to bed feeling hungry.
• Limit napping during the day, especially in the afternoon.

Adding things to your current routine can also help you get a good night’s sleep:

• Get active throughout the day.
• Break up long periods of sedentary behaviour.
• Try to maintain a regular bedtime and waketime throughout the week, including on non-workdays and weekends.
• Build a comfortable, calm sleep environment that is quiet, cool, and dark.
• Try to get natural light in the morning.

You do not need to try to make all of these changes all at once. Instead, try making small changes over time. Changing one thing at a time will help you build and maintain healthy sleep practices. A sleep diary can help you to set sleep goals and track your progress over time. You can also create a personalized sleep hygiene checklist to help you stick to your new bedtime routine.

While making improvements to your sleep practices should result in better sleep, if you continue to have disrupted sleep over time, speak to your healthcare provider about your sleep concerns.

Tips to make the transition between shift schedules easier

Working rotating shifts can make it difficult to get enough good quality sleep, as it makes it hard for our bodies to develop a regular sleep-wake pattern. However, there are things you can try that can help make the transition between shift schedules easier:

• Limit caffeine to the beginning of your shift. Avoid alcohol and nicotine before bed.
• Wear sunglasses to avoid bright light on your way home from a night shift.
• Keep the same relaxing bedtime routine regardless of time (e.g., listening to calming music, reading a book, taking a hot shower or bath, or meditating). Having a consistent bedtime routine will help your body realize that it is time for bed.
• Build a comfortable, calm sleep environment that is quiet, cool, and dark.
  • Limit light exposure at bedtime by drawing blinds or wearing an eye mask if you need to sleep during the day.
• Try to go to bed at the same time, even on days off.
  • You can also try a split-nap schedule after work, sleeping for a few hours after coming home in the morning and then again in the hours leading up to your next shift. The nap just before your shift can help you feel more refreshed during work.

Tips to help you stay energized during the night shift 

If you are transitioning to the night shift, there are extra things you can do to help boost your energy during work time:

• Keep your workstation brightly lit.
• During your break, take a short 15 to 20-minute nap or get in some quick exercise, such as a walk around the building
Eat your main meal before going to work and pack a small meal for your shift. Aim to make half your plate vegetables, one quarter of your plate whole grains and one quarter of your plate protein foods. Meal ideas include:
• Curried chickpea salad with sliced cucumber and peppers and lower-fat yogurt dip
• Tofu and vegetable stir fry with brown rice
• Frittata with spinach, tomatoes, and roasted potatoes
• Whole wheat pita with leftover cooked chicken or turkey and fresh vegetables
• Pack healthy snacks to complement your meal. Snacks to pack:
  • lower fat cheese and whole grain crackers with cherry tomatoes
  • whole grain toast with nut butter and banana
  • sliced vegetables with hummus or lower fat yogurt dip
  • plain popcorn
• Keep some shelf-stable foods at work for those days when you don't pack enough to eat. Shelf-stable food ideas include apples, rolled oats, nuts, canned fish, and nut and seed butters.
• Stay hydrated! Switch out sugary drinks for water to stay alert.

If you are feeling sleepy after your shift, take public transit or carpool to reduce your risk of a motor vehicle collision from drowsy driving.