How did you sleep last night? If you’re like around half of all Canadians, the answer is probably “okay” or “not that great.”

Getting good sleep is one of the most important things we can do for our health, and it is the first of four foundational pillars for good health that I’ll be covering over the next few months on this blog.

Laying Your Foundation

Before you do anything else for your health and wellness, you need to lay your foundation. Much like building a house, if you don’t have a solid foundation laid, there isn’t much point in building the rest.

In our culture, we are always looking for some miracle treatment to solve our health issues and make us feel great, but many of us are neglecting to take care of our body’s basic needs: sleep, good food, hydration, and movement.

These four things affect everything, so I’d like to highlight each one and how you can optimize and prioritize each in your life.

We begin with sleep.

What’s the big deal about sleep?

If you’re saying to yourself, “I’m doing okay with my 5 hours a night.” I would like to ask you, are you sure?

Long term studies show that poor sleep habits can cause depression, increased risk of type 2 diabetes, higher risk of stroke and heart disease, weakened immune system, increased inflammation, hormone imbalances, impaired brain function, and weight gain.

Lack of sleep also leads to increased consumption reliance on caffeine, and all of its negative effects, to keep going throughout the day.

Quality Matters

It doesn’t just matter how long you’re snoozing for, it also matters that you’re getting good quality zzzs.

Do you wake up frequently during the night? Do you wake up feeling not rested?

Poor sleep can lead to the same effects as sleep deprivation.

How much sleep should I be getting?

While this is something you will need to determine individually (We are all unique) there are some guidelines to go off of.

Newborns (0–3 months): 14–17 hours
Infants (4–12 months): 12–16 hours
Toddler (1–2 years): 11–14 hours
Preschool (3–5 years): 10–13 hours
School-age (6–12 years): 9–12 hours
Teen (13–18 years): 8–10 hours
Adult (18–64 years): 7-9 hours
Adult (65+ years): 6-7 hours

Use these questions to reflect on and assess your sleep quantity and quality:

Do you wake up feeling rested?
Is it difficult for you to get out of bed in the morning?
Do you wake up during the night?
Does your energy drop off during the day? (Crash time)
Do you rely on caffeine to keep you going during the day?
Do you rely on alcohol, cannabis, or other substances to prepare for sleep?

Practice Good Sleep Hygiene

The best way to ensure good sleep is to practice good sleep habits, or sleep hygiene. Much in the way you benefit from such practices of good oral hygiene or good body hygiene, your sleep deserves the same attention.

1. Go to Sleep at the Same Time Every Night

I know, I know, you thought bedtimes were a thing of the past, but having a set bedtime helps maintain your internal clock or circadian rhythm. Develop a consistent routine so that you are rising and waking with your body’s internal cues, Feeling awake and energized in the morning and sleepy before bed are signs of a balanced circadian rhythm.

2. Have Bedroom Boundaries

No working or TV in the bedroom. Period. This helps create a space that is exclusively for resting and allows your mind to better prepare for the transition into sleep.

3. Assess Your Bedroom Environment

Is your bedroom set up for good sleep? How comfortable is your bed? Your pillows?, Do you have adequate window coverings and the ability to dim the lights? How is the noise level in your bedroom? What temperature do you turn your thermostat to at night? (Optimal temperature for sleep is between 15-20 °C )

4. Avoid Caffeine and Alcohol

Caffeine and other stimulants shouldn’t be consumed less than 6 hours before bed to avoid trouble sleeping. While many people find alcohol useful in helping them fall asleep, it actually inhibits sleep quality as your body works to break it down during the night.

5. Avoid Large Meals Close to Bedtime

While it’s also not a good idea to go to bed hungry, eating a large meal before bed reduces sleep quality as your body works on digestion.

6. Exercise at the Right Time

Vigorous exercise in the morning or afternoon can help your body rest better at night. Close to bedtime, walking, or yoga can also help prepare for sleep, but anything vigorous will cause your body to be more stimulated and awake.

7. Set Aside Time to De-Stress

Incorporating some unwind time before bed goes a long way in preparing your body and mind for rest. Yoga, meditation, journaling, or a book are great ways to unwind, but screens should be avoided.

8. Turn Off Your Screens Before Bed

Bright blue light from your devices and Tv interrupt your sleep patterns. Even though most devices now come with an automatic dimming and yellow filtering system, I still recommend shutting any screens off at least one hour before bed.

Stay tuned over the next few months for the rest of this foundational series, covering The Foundation of Diet, The Foundation of Movement, and The Foundation of Water.

The Foundation of Sleep