Canada needs to get more shut-eye

Poll says Albertans are country’s least sound sleepers

An overwhelming number of Canadians aren’t getting a good night’s sleep and Albertans are the least sound sleepers of all.

Friday marks the 11th annual World Sleep Day. Created by the World Sleep Society, it’s an internationally recognized awareness event to recognize sleep and its important impact on people’s health.

According to data compiled in a March 2 Ipsos poll for Dermalogica Canada, only 11 per cent of Canadians sleep all the way through the night, with the average Canadian waking up twice per night. Twenty-eight per cent of poll respondents wake up once during the night, 33 per cent twice, 18 per cent three times, and 10 per cent say they wake up four or more times every night.

Quebecers are considered the most restful sleepers, with the average person waking up only 1.7 times during the night. Albertans are the least restful, with the average person waking up 2.6 times a night.

It takes the average Canadian 28 minutes to fall asleep. Again, Albertans rank last by province, with the average person taking 33 minutes to fall asleep, compared to folks living in B.C. (31 minutes), Atlantic Canada (30 minutes), Ontario (28 minutes), Quebec (24 minutes) and Saskatchewan/ Manitoba (23 minutes).

Waking up in the morning is hardly an enjoyable experience for Canadians, either. Just 12 per cent of Canadians say they feel refreshed in the morning and 26 per cent say they look and feel tired after a night’s sleep.

TIPS FOR SLEEPING

Here’s a list of sleeping tips to help you get a full night’s rest (source: World Sleep Day):

1.

Establish a regular bedtime and waking time.

2.

If you’re in the habit of taking siestas, don’t exceed 45 minutes of daytime sleep.

3.

Avoid excessive alcohol ingestion four hours before bedtime, and do not smoke.

4.

Avoid caffeine six hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.

5.

Avoid heavy, spicy or sugary foods four hours before bedtime. A light snack before bed is acceptable.

6.

Exercise regularly, but not right before bed.

7.

Use comfortable, inviting bedding.

8.

Find a comfortable sleep temperature setting and keep the room well ventilated.

9.

Block out all distracting noise and eliminate as much light as possible.

10.

Reserve your bed for sleep and sex, avoiding its use for work or general recreation.