Get a good night's sleep

If you're having trouble sleeping, you're not yawning alone. An estimated 3.3 million Canadians age 15 or older have problems getting enough sleep – and that may be affecting their health and quality of life.

In 2004, researchers at the University of Chicago discovered that sleep loss could reduce the body's ability to regulate hormones that control hunger. This could lead to an increase in appetite and a preference for high-carbohydrate foods.

How much sleep is enough?

Experts say the amount of sleep varies from person to person. In general, most adults need about seven hours of sleep per night. Children and adolescents need even more - around nine or 10 hours each night.

The best measure of how much shut-eye you need is how you feel when you wake up. If you feel well and are energetic, then you likely had a good night's sleep.

The following tips may be helpful to get the better sleep

• Keep a regular schedule. Go to bed and get up at the same time every day, including weekends.
• Good habits, like eating a healthy diet and getting regular exercise, can help you sleep. Don't exercise within a few hours of bedtime.
• Avoid napping during the day.
• Avoid caffeine, nicotine and alcohol. Caffeine and alcohol can interrupt sleep, leading to a poor quality of sleep. Those who smoke have more difficulty getting to sleep and wake up more often at night, compared to non-smokers.
• Take some time to relax and unwind before going to bed. Develop a sleep routine. If you do the same things before you go to bed each night, it will train your body to get ready for sleep.
• Make sure your room and bed are conducive to sleep. If you're not sleeping well, it may be time for a new mattress. Your bedroom should be dark, cool and quiet.
• Make sure your stomach isn't too empty or too full before going to bed.
• If you're having difficulty sleeping, get out of bed. Go into another room and do something relaxing until you feel sleepy. Worrying about falling asleep actually keeps many people awake.
• If your thoughts keep you awake, try getting up and writing them down.

If you're still having trouble sleeping, talk to your doctor. You may have a medical condition that's affecting your rest. Also, check if the medications you're taking have an effect on your sleep.

Sources: National Sleep Foundation, The College of Family Physicians of Canada, Canadian Health Network