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Canada is a sleep-deprived nation. For optimal health, adults need seven to nine hours of shut-eye nightly (seven to eight hours for people 65 and older). A third of us aren’t getting it, reports Statistics Canada.
Research also shows that many of us experience poor sleep quality: 55% of women and 43% of men aged 18 to 64 have trouble falling sleep or staying asleep “sometimes,” “most of the time” or “all of the time.” Almost half of us don’t feel refreshed after sleeping, and a third of us feel drowsy during the day.
Sleeping poorly leaves us feeling tired and groggy, but that’s not all. Inadequate sleep has been linked to serious health issues including obesity, type 2 diabetes, cardiovascular disease, depression, injuries and even premature death. People who sleep less than six hours per night, or have trouble falling asleep, have an increased risk of high blood pressure. Lack of rest also weakens the immune system, making us more vulnerable to infectious diseases.
Lack of sleep also negatively affects our thinking, concentration, learning ability, perception, judgment, response time and creativity. It can influence our mood, causing irritability and stress, and over time it may raise the risk of anxiety and depression. All of these issues can contribute to poor performance and productivity at work or school.
Here’s how to boost your chances of getting good-quality sleep – tonight and every night:
If you still struggle to get a good night’s rest, or you don’t feel rested and alert during the day, talk to your physician. They may want to evaluate you for these and other sleep disorders:
Sleep apnea: Breathing interruptions caused by repeated blocking of the upper airway. If not treated, sleep apnea can lead to complications such as heart attack, diabetes and other serious health conditions.
Periodic limb movements disorder (PLMD): Repetitive movements, usually in the legs and feet, such as muscle twitches, limb jerks and flexing of the ankles, knees or hips. PLMD is not medically serious, but it can contribute to poor sleep and daytime fatigue.
Restless legs syndrome (RLS): A sleep movement disorder that causes an individual to feel uncomfortable or unpleasant sensations in the legs, followed by an urge to move them. Untreated, RLS can lead to exhaustion and daytime sleepiness.
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