The Growing Sleep Deprivation Epidemic
Nearly a third of Canadians report that they don’t get enough sleep, and they are not alone. Throughout the modern world, there is a sleep-loss epidemic that is an enormous health challenge.
In his 2019 TED talk “Sleep is Your Superpower,” Matt Walker, a sleep researcher at the University of Berkeley, states that in spring, when we lose one hour of sleep at the start of daylight savings time, there are 24% more heart attacks the next day.
The American Academy of Sleep Medicine agrees and states that there is an increased risk of stroke, hospital admissions, and car accidents during the week following the change to daylight saving time.
Conversely, when we gain an hour in the fall, heart attacks and traffic accidents go down by similar percentages.
How Poor Sleep Affects Physical Health
Sleep can be the key to fighting many of our chronic health problems. Potential consequences of consistently poor sleep include obesity, cardiovascular disease, diabetes, cancer, and it may be a risk factor for Alzheimer’s disease.
The Role of Sleep in Mental Well-Being
Sleep does a lot more than make us feel rested. When it comes to our mental well-being, sleep helps us regulate emotions, consolidate memories, focus, and connect to others.
How Much Sleep Do We Really Need?
So, how much sleep do we need?
We need seven to nine hours of sleep a night, and Walker does not believe that older adults need less sleep.
Tips for Getting a Good Night’s Sleep
How do I get a good night’s sleep, you ask?
Set a Consistent Sleep Routine
This is the most important piece of advice. Go to bed at the same time and wake up at the same time every day, including weekends.
Create a Dark, Screen-Free Bedroom
Blue light from devices disrupts circadian rhythm and interferes with melatonin production. Darkness prompts the pineal gland to produce melatonin, while light stops it. Avoid phones, tablets, and laptops in the bedroom, and stop screen use at least one hour before bedtime.
Keep Your Bedroom Cool
Your body temperature needs to drop 2–3 degrees while you sleep, so a cooler room promotes better rest.
Understand the Impact of Marijuana
Marijuana can induce sleep, but depending on THC levels, it may block the deep sleep your body needs.
Watch Your Caffeine Intake
For some people, caffeine can stay in the body for 7–14 hours and prevent falling asleep. Try avoiding coffee during that window before bedtime.
What to Do If You Can’t Fall Asleep
If you are still having a hard time falling asleep, try going to a different room to read or do a relaxing activity that does not involve electronics until you feel tired. This helps prevent your brain from associating your bedroom with sleeplessness.
When to Seek Medical Help for Sleep Issues
If you do not see an improvement in your sleep pattern after several weeks, it’s time to see a doctor. Getting help can change the way you feel physically, mentally, and emotionally—for the better.
