Do you wake up feeling unrefreshed after sleeping for an extended period? Do you have an urge to fall asleep during the day? Or, do you have trouble sleeping at all during the night? If any of these occurrences sound familiar to you, you may be suffering from sleep deprivation.

Sleeping problems are quite common and one in four Canadians are impacted. Not getting enough sleep or not sleeping well can significantly affect your health, daily performance, alertness and productivity. Sleeping generally for eight hours every night is a good rule of thumb. Other typical sleep requirements categorized by age are as follows :

• Newborn – 13 to 17 hours a day
• 2 years – 9 to 13 hours a day
• 10 years – 10 to 11 hours a day
• 16 to 65 years – 6 to 9 hours a day
• Over 65 years – 6 to 8 hours a day

There are many causes of sleep deprivation, but the main culprits are often stress, drugs (caffeine, alcohol), pain and depression. Everyday stressors like conflict, deadlines or exams can make it difficult to get a good night's rest. Before retiring for the evening, a brisk walk, a hot bath or even meditation can help you relax and take your mind off these stressors.

Caffeine, alcohol and nicotine should also be avoided before bedtime. Studies show that caffeine can stay in the body for up to 14 hours. Caffeine can decrease overall sleep and may increase how many times you wake up during the night. Alcohol, on the other hand, is often thought of as a sedative as many fall asleep with ease. However, once asleep, alcohol may cause sweating, intense dreaming and headaches.

Sticking to a regular sleeping schedule (waking up and going to bed at the same time everyday, even on weekends), exercising regularly (morning preferably), sleeping on a comfortable bed and avoiding heavy meals before turning in for the night can also greatly enhance your sleep quality.

For more information on sleep deprivation, please visit :

• HealthyOntario.com

August 2003

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