Mood Disorders Society of Canada (MDSC) conducted a national survey to understand sleep behaviours and perceptions about sleep, and the extent to which it is linked to mental health. How sleep supports our mental health, and how mental illness can impact our sleep. Ultimately, MDSC wanted to provide Canadians with information on the importance of sleep to their wellness. MDSC engaged the independent firm Narrative Research to perform this research.
Sleep is an often-underestimated component of physical and mental health. It both affects and is affected by our entire well-being. Sleep is a potential source and symptom of multiple other issues we may be facing. You are not alone in facing these concerns; we know millions of Canadians face the same struggles every day.
This guide discusses the importance of sleep, the function it performs for your body and mind, along with the potential impacts of a lack of sleep.
This guide discusses the importance of sleep, the function it performs for your body and mind, along with the potential impacts of a lack of sleep.
Sleep is an often-underestimated component of physical and mental health. It both affects and is affected by our entire well-being. Sleep is a potential source and symptom of multiple other issues we may be facing. You are not alone in facing these concerns; we know millions of Canadians face the same struggles every day.
This guide discusses the importance of sleep, the function it performs for your body and mind, along with the potential impacts of a lack of sleep.
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Did you know that roughly 10-13% of Canadians meet the criteria for insomnia disorder?
We also note the following stats from the Public Health Agency of Canada:
Short-term consequences of poor sleep can include:
However, we see that there are longer terms risks, especially with individuals struggling with insomnia disorder. The following are comorbidity rates of insomnia and other health conditions.
In the workplace, insomnia places a huge burden on the employer and the employee.
Try to get at least 7 hours of sleep each night. Try to wake up around the same time each day.
Create a wind down schedule and follow it roughly the same time each night. For example, take a bath, do your skincare routine, brush your teeth, read a book, turn off the lights.
Try and shut down electronics (phone, tablet, TV, etc.) 30 minutes before bedtime.
Natural light will help regulate your biological clock.
Consistent exercise schedule will be helpful for sleep. Reduce caffeine, alcohol and large meals before bed.
Make sure your area is nice and dark. Keep the temperature on the cooler side. Have items that help you relax and wind down such as comfortable blankets, night eye mask, etc.
Cognitive Behavioural Therapy for Insomnia (CBTi) is a non-medication approach to getting your sleep back. Using certain strategies, CBTi shows users how to break habits and form new, healthier ones.
There are 5 components of CBTi;
These techniques are used over several weeks to help create a better sleep environment and routine. It will also help with your thoughts and emotions when it comes to sleep.
Various forms of CBTi can be completed by the user. Either online, in person, in a group setting or self-guided.
For more information on CBTi, please visit: mySleepwell.ca.
Pharmacological options can be used alongside of CBTi for faster results.
Sleep hygiene recommendations alongside medication is also a very common form of treatment.
Be mindful when taking certain medications. Some side effects may include:
There are new sleep medications however that work by decreasing excessive wakefulness in individuals struggling with insomnia.
It is important that when considering medications, individuals should always consult a primary care provider.
Sleep troubles are causing serious disturbances in various parts of your life:
MDSC would like to thank Eisai Limited for an unrestricted educational grant which made it possible for MDSC to develop these sleep resources.
