Sleep for adults

Getting enough good quality sleep is important

Getting enough good quality sleep is vital for our physical, mental, and cognitive well-being. When someone is not getting enough good quality sleep, even in the short-term, it can lead to:

Increased stress
Increased symptoms of depression and anxiety
Increased risk of workplace injuries and motor vehicle collisions
Reduced immune system function
Poor memory and difficulty focusing

The long-term effects of poor sleep include increased risk of:

Type II diabetes
High blood pressure
Heart disease
Anxiety and depression

How much sleep is enough?

The Canadian 24-hour movement guidelines provide age-based sleep recommendations. Seven hours is a good starting point for most adults. If you find that you need more time asleep to feel well-rested, gradually change your nightly routine so that you can go to sleep earlier.

Tips to help you sleep better

Some things make it harder for us to get enough good quality sleep. Changing your routine can help you fall asleep easier and have a more restful sleep:

Avoid caffeine consumption starting in the late afternoon.
Avoid alcohol and nicotine three hours before bed.
Avoid vigorous exercise and screen time one hour before bed.
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.
Keep screens out of your bedroom.

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

Sit less and move more throughout the day.
Maintain a regular bedtime and waketime throughout the week.
Build a sleep environment that is quiet, cool, and dark.
Get natural light in the morning.
Fill out a sleep diary to help you set sleep goals and track progress over time.
Create a sleep hygiene checklist to help you stick to your new routine.

Try making small changes over time. This will help you build and maintain healthy sleep practices.

If you continue to have disrupted sleep over time, speak to your healthcare provider about your sleep concerns.

Rotating shift workers and sleep

People employed in shiftwork often have trouble getting to sleep and staying asleep.

When you are well rested for your shift, it can help improve your productivity and performance. Sleep deprivation and poor-quality sleep, on the other hand, can lead to:

difficulty focusing on tasks
poor memory
decreased ability to cope with stress
increased rates of absenteeism and presenteeism
increased risk of workplace injuries
increased risk of motor vehicle collisions

Tips to make the transition between shift schedules easier

Working rotating shifts can make it difficult to get enough good quality sleep. Try these tips from the Sleep Foundation to make the transition between shift schedules easier.

Tips to help you stay energized during the night shift

Keep your workstation brightly lit.
Get in some quick exercise during your break, such as a walk around the building.
Follow these nutrition tips for shift workers.
Try some food guide friendly meal ideas.
Keep some shelf-stable foods at work for days when you don't pack enough to eat, like rolled oats, nuts, canned fish, and nut and seed butters.

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