These are the secrets to a good night’s sleep, according to experts

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It’s a thing that we can’t seem to get enough of, prompts feelings of adoration or anxiety and is usually done in the privacy of one’s own homes.

We’re talking about sleep.

According to the Canadian 24-Hour Movement Guidelines for Adults, adults between the ages of 18 and 64 should get a recommended seven to nine hours of “good-quality sleep” each night. For seniors over age 65, that number shifts to seven to eight hours.

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But, what qualifies as quality sleep — and how to achieve it — can seem like nebulous concepts.

Referring to the ability to fall asleep quickly and stay asleep, good sleep quality eludes many Canadians. According to Statistics Canada, 61 per cent of adult Canadians report having “high” sleep quality, with more men reporting a “good or excellent” night’s rest more often than woman.

While we gained an extra hour of sleep by shifting the clocks back one hour to end Daylight-saving time on Nov. 3, the shift can lead to changes in the quality of your sleep routine, according to experts.

“While adjusting the time by one hour may not seem drastic, this transition interferes with your circadian rhythms,” says Rosie Osmun, a certified sleep science coach from the brand Amerisleep. “These are 24-hour cycles that regulate sleep and other vital bodily functions, such as appetite and mood, and are largely dependent on light exposure.”

In fact, sleep quality is a common concern, according to Kelsey Atkinson, a Vancouver-based registered clinical counsellor who specializes in counselling and pediatric sleep consulting.

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“In my private practice, many of my clients often report not getting enough sleep, which typically means less than seven to eight hours a night,” Atkinson says. “It’s important to note that lack of sleep can significantly worsen conditions like depression and anxiety. In fact, sleep deprivation can both exacerbate and be a consequence of these mental-health issues.”

Atkinson points to poor diet, child-care demands, job pressures and relationship issues as common causes of sleep deprivation and reduced sleep quality that she encounters with patients at her practice.

A good sleep environment

According to a study conducted by Ikea Canada, the most important element of good sleep is comfort.

“A comfortable mattress, a pillow and bed textiles which fit your sleeping position is essential,” says E.J. Middelhoven, head of Home Furnishing and Retail Design at Ikea Canada.

The Swedish retailer’s Life at Home report found the second essential element to good sleep is light.

“Thirty-three per cent of Canadians prefer complete darkness while sleeping,” Middelhoven shares, pointing to window treatments like blackout curtains and roller blinds as two options to help keep disruptive natural light out of a sleeping space. “And we suggest using a warmer-tone light bulb, which improves our circadian rhythm as it helps you wind down and relax at the end of a long day.”

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According to Atkinson, light is one of the primary topics she addresses with her patients when discussing sleep quality concerns.

“My single 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, signalling to your brain that it’s time to wake up and be alert. This process, managed by the pineal gland, helps maintain a healthy sleep-wake cycle and can significantly improve sleep quality over time.”

The third essential element of quality sleep is temperature, with Atkinson pointing to between 18 and 21 C (64 to 70 F) as the ideal range.

Sound is another element of good sleep, according to sleep experts. According to the Journal of Clinical Sleep Medicine, more than 19 studies have found positive results related to improved sleep outcomes and the use of white noise (noise that contains sound from all audible frequencies); pink noise (a low-pitched background sound); and multi-audio (a combination of white or pink noise with music or silence).

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“In a perfect world, your bedroom should be an oasis of calm. A place protected against unwanted and intrusive sounds which can interfere with a good night’s sleep,” Middelhoven says. “Keeping sound out can be a real challenge, and enjoying white noise for peace and relaxation is a great way to unwind. I personally love listening to a sleep podcast or evening meditation to help me unwind, especially after a very busy day.”

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

“An air purifier, fan, an AC unit, can all make a big difference,” Middelhoven adds. “Another way to improve air quality at home is through plants — it can be an affordable way to add both elements of greenery while purifying the home.”

6 expert tips for improving sleep quality

Struggling with sleep? Consider these six tips for creating the ideal sleep environment to improve rest, as shared by Atkinson:

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

2. Turn off screens such as TVs, phones and tablets, at least one 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 disruptive noises.

4. Opt for comfortable, breathable bedding such as cotton sheets.

5. Avoid caffeine after 4 p.m. as it can disrupt sleep later in the evening.

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

Aharris@postmedia.com 

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