When it comes to a healthy lifestyle, there are many messages about physical activity and healthy eating but what about sleep? Did you know getting enough sleep is just as important as getting enough physical activity when it comes to reducing our risk for chronic disease?
Tips to a Better Sleep
- Avoid caffeinated beverages before bed
- Avoid screens (T.V., iPads, tablets, lap-tops, computers, phones etc.) at least an hour before bed
- Participate in activity and exercise during the day to improve your sleep quality
- Reduce noises when going to bed to improve sleep quality
- Maintain consistent and regular sleep times (even on weekends) to improve sleep outcomes
- Adults 18-64 years of age should get 7-9 hours of sleep per day
- In Ontario, almost 50% of adults aged 18-64 are sleeping less than 7 hours per day (i.e. less than the recommended amount)
- People who get enough sleep are often more productive and efficient during the day.
- Poor sleep may increase the risk of chronic illness: diabetes, high blood pressure and heart disease.
- Government of Canada - Are Canadian Adults Getting Enough Sleep?
- National Sleep Foundation
- CDC - Are You Getting Enough Sleep?
- Canadian Sleep Society
What’s Wrong with Screens?
The blue light emitted from screens confuses the body and can delay the release of melatonin. Melatonin is a hormone released by the body which induces sleep. Therefore, the more a person uses a screen before bed, the more likely they are to have trouble falling asleep and staying asleep due to a delay in your circadian clock. Using these devices before bed also reduces the total amount of Rapid Eye Movement (REM) sleep a person gets. REM sleep is important for learning, memory, and mood. Decreased amounts of REM sleep can decrease alertness during the day. Therefore, try setting a digital curfew for yourself and the whole family!
For more information on this, visit "Why electronics may stimulate you before bed."
For Further Information
Call the Physical Activity Program: (807) 625-5900
or toll-free 1-888-294-6630