Dr. Michael Mak on Sleep Hygiene

Most people think that 8 hours is the gold standard when it comes to a good night’s sleep – but how much sleep we need really varies based on our age.

Actually, the older you get the less sleep you need. For example, while toddlers need 11 to 14 hours of sleep, including their naps, children need 9 to 12 hours, teens need 8 to 10 hours, and adults need between 7 to 9 hours of sleep (1,2,3,4,5).

Unfortunately in Canada, 1 in 4 children, and more than 1 in 4 adults are not getting enough sleep. (6,7). 

Sleep is crucial for both children and adults as it supports vital functions for growth, learning, and overall health. For children, sleep supports brain function, helping with memory, learning, attention, and emotional regulation. Without sufficient sleep, children can struggle with attention, mood swings, and performance at school. Similarly, for adults, sleep is essential for memory, decision-making, emotional stability, and body recovery. It helps reduce the risk of chronic diseases like heart disease and diabetes, while also supporting mental health and immune function. At every stage of life, sleep plays a key role in people’s overall well-being (8,9,10,11,12,13,14).

Improve your sleep hygiene by following these simple tricks (7,14,15):

• Maintain regular bedtime and waketime.
• Create a comfortable sleep environment that is cool, dark, and quiet.
• Exercise regularly in the morning.
• Avoid caffeine, nicotine, and alcohol in the hours before going to bed.
• Relax your body and mind before going to bed. 
• If you find yourself worrying at bedtime, try journaling or some deep breathing or meditation exercise. 
• Get some natural daylight everyday.
• Avoid electronic screens at least one hour before your bedtime.