Here are the secrets to good sleep, according to experts

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It’s something we miss, it evokes feelings of adoration or anxiety, and it’s usually done in the privacy of one’s own home.

We’re talking about sleep.

According to Canadian 24-Hour Driving Rules for AdultsAdults aged 18 to 64 should get the recommended amount of “quality sleep” of seven to nine hours each night. For seniors over 65, this number increases to seven to eight hours.

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But what qualifies as quality sleep and how to achieve it can seem like a nebulous concept.

When it comes to the ability to fall asleep and stay asleep quickly, good quality sleep eludes many Canadians. According to Statistics Canada61 per cent of Canadian adults report “high” quality of sleep, with more men reporting a “good or excellent” night’s rest more often than women.

While we gained an extra hour of sleep by moving the clocks back one hour to end Daylight Saving Time on November 3, experts say the shift could lead to changes in the quality of your sleep patterns.

“While adjusting your time by one hour may not seem drastic, the switch disrupts your circadian rhythms,” says Rosie Osmun, a certified sleep science coach with the brand. Amerislip. “These are 24-hour cycles that regulate sleep and other vital body functions such as appetite and mood, and are largely influenced by light exposure.”

In fact, according to researchers, sleep quality is a common problem. Kelsey Atkinson is a registered clinical consultant based in Vancouver. who specializes in counseling and pediatric sleep counseling.

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“In my private practice, many of my clients often report that they don’t get enough sleep, which usually means less than seven to eight hours a night,” Atkinson says. “It’s important to note that lack of sleep can significantly worsen conditions such as depression and anxiety. In fact, sleep deprivation can both exacerbate and be a consequence of these mental health problems.”

Atkinson points to poor nutrition, childcare demands, work pressure and relationship problems as common causes of sleep deprivation and decreased sleep quality that she sees in patients in her practice.

Good sleeping environment

According to a study conducted Ikea CanadaThe most important element of good sleep is comfort.

“A comfortable mattress, pillow and bedding textiles that suit your sleeping position are important,” says EJ Middelhoven, head of home furnishings and retail design at Ikea Canada.

The Swedish retailer’s Life at Home report says the second most important element of good sleep is light.

“Thirty-three percent of Canadians prefer complete darkness when sleeping,” shares Middelhoven, pointing to window coverings such as blackout curtains and roller blinds as two options that can help prevent disturbing natural light from entering your sleeping area. “And we suggest using a warmer-colored bulb, which improves our circadian rhythm as it helps you calm down and relax at the end of a long day.”

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According to AtkinsonLight is one of the main topics she addresses with her patients when discussing sleep quality issues.

“My best tip for better sleep is to get natural, unfiltered light in the morning,” she says. “Exposure to morning sunlight is one of the most effective ways to regulate your circadian rhythm.

“Natural light helps suppress melatonin production, signaling to your brain that it’s time to wake up and be alert. This process, controlled by the pineal gland, helps maintain a healthy sleep-wake cycle and can significantly improve sleep quality over time.”

The third important element of quality sleep is temperature: Atkinson cites the ideal range as 18 to 21 C (64 to 70 F).

According to sleep experts, sound is another element of good sleep. According to the Journal of Clinical Sleep Medicine.More than 19 studies have found positive results associated with improved sleep quality and the use of white noise (noise containing sounds of all audible frequencies); pink noise (low background sound); and multi-audio (combining white or pink noise with music or silence).

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“In an ideal world, your bedroom should be an oasis of calm. A place protected from unwanted and intrusive sounds that can interfere with a good sleep,” says Middelhoven. “Switching off the sound can be a real challenge, but enjoying white noise for calm and relaxation is a great way to unwind. Personally, I love listening to bedtime podcasts or evening meditation to help me relax, especially after a very stressful day.”

The retailer’s research concludes with two additional elements of good sleep—air quality and a clean, tidy space.

“An air purifier, a fan, an AC unit—all of these can make a big difference,” adds Middelhoven. “Another way to improve air quality in your home is through plants. This can be an affordable way to add both elements of green and cleanse your home at the same time.”

6 Expert Tips for Improving Sleep Quality

Are you struggling with sleep? Consider these six tips for creating the perfect sleep environment and improving your rest. Atkinson:

1. Use blackout curtains or blinds to block out light.

2. Turn off screens such as TVs, phones and tablets at least an hour before bed to reduce exposure to blue light, which can interfere with melatonin production.

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2. Use a sound machine to block out disturbing noises.

4. Choose comfortable, breathable bedding. for example, cotton sheets.

5. Avoid caffeine after 4 pm. as this may disturb sleep in the evening.

6. Keep your bedroom at a cool and comfortable temperature.ideally 18 to 21 C (64 to 70 F).

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