Considering we spend almost a third of our lives asleep, sleep is essential to our physical, mental, and emotional health. How much sleep you get is important, but so is the quality of that sleep.
Have you been feeling tired lately, despite getting what you think is plenty of sleep? Here are some tips and ideas to help you improve your sleep hygiene and regain your health and wellness.
It varies from person to person, but the average adult needs around 8 hours of sleep per night. Your sleep environment, as well as the activities you engage in and foods and drinks you consume before going to bed, can significantly impact the quality of your sleep. Your sleep needs are also different at each stage of your life.
Very young children need a lot of sleep to support their rapid growth and neurological development. Newborns sleep between 14 and 17 hours a day, divided into several short cycles. As they grow, their needs evolve: children ages 1 to 2 need 11 to 14 hours of sleep, while preschoolers (ages 3 to 5) need just 10 to 13 hours.
➜ Insufficient sleep at this age can impair growth, language learning, and the development of cognitive functions. Too much sleep, on the other hand, can sometimes indicate health problems.
School-age children (ages 6 to 13) need 9 to 11 hours of sleep to maintain optimal school performance and physical development. Teenagers (ages 14 to 17) need 8 to 10 hours of sleep, although their natural circadian rhythms often push them to go to bed later.
➜ Lack of sleep in young people can lead to difficulty concentrating, decreased performance in school, mood disorders, and a weakened immune system.
Adults need 7 to 9 hours of sleep a night to maintain cognitive function, physical health, and emotional balance. This period of life often presents particular challenges: work stress, family responsibilities, and hormonal changes can disrupt sleep quality.
Did you know? According to the Institut national de santé publique du Québec (2023), 42% of working people in Quebec report a chronic sleep deficit, sleeping an average of just 6.5 hours a night on weekdays.
Contrary to popular belief, older people also need 7 to 8 hours of sleep. The structure of their sleep changes, however. It becomes more fragmented, with more wakes ups during the night and less time spent in deep sleep.
➜ Age-related changes, health problems, and medications can affect sleep quality, sometimes requiring certain lifestyle adjustments.
At age 70, sleep requirements remain high, although sleep patterns naturally change over time.
Sleep past the age of 70 needs to be studied more closely. The recommended duration remains 7 to 8 hours per night, according to geriatrics experts, but the quality and structure of that sleep undergo significant changes. Here are some of them:
Did you know? According to a study by the Institut universitaire de gériatrie de Montréal (2022), 45% of the Quebec population aged 70 and over reports difficulties in maintaining continuous sleep, with an average of 3.5 awakenings per night.
Maintain a regular bedtime and wake-up routine, even on weekends, and engage in moderate physical activity, such as 30 minutes of walking, each day. Natural light in the morning helps regulate the biological clock. It’s best to avoid taking long naps, limiting them to 20 or 30 minutes before 3 p.m., and to create the right environment in a cool (18°C to 20°C) room that is dark and quiet.
Light sleep corresponds to stages 1 and 2 of the sleep cycle. It represents the transition between wakefulness and deep sleep. During this phase, you may be easily awakened by external noises or stimuli.
Deep sleep, or slow-wave sleep, corresponds to stages 3 and 4 of the sleep cycle. This is the most restorative phase, during which it’s very difficult to wake up. Brain activity is at a minimum, and breathing and heart rate slow considerably.
REM (rapid eye movement) sleep, also known as paradoxical sleep, is characterized by intense brain activity similar to wakefulness, hence the name “paradoxical.” It’s during this phase that we tend to have our most vivid dreams.
For the vast majority of adults, 6 hours of sleep is not enough to maintain optimal health in the long term. Official recommendations clearly state that adults between the ages of 18 and 64 need 7 to 9 hours of sleep a night.
Sleep apnea is a disorder characterized by repeated pauses in breathing, lasting 10 seconds or more, during sleep. There are three main types: obstructive apnea (the most common), central apnea, and mixed apnea.
This condition comes with significant health risks:
If you think you suffer from sleep apnea, it’s essential to consult a health care professional. Your Brunet-affiliated pharmacist can direct you to the appropriate resources.
Lack of sleep can take its toll not only on your day, but also on your body. When you have a sleep deficit, your body can display a range of warning signs. It’s essential that you recognize them in order to act quickly.
According to Health Canada (2022), people who don’t get enough deep sleep are 30% more likely to develop respiratory infections than those who do.
A study by Université Laval (2023) shows that among adults in Quebec, a chronic lack of deep sleep increases the risk of developing type 2 diabetes by 48%.
Chronic lack of sleep affects the body on a systemic level, resulting in a domino effect across many aspects of our health.
There are several ways to significantly improve the quality of your sleep that don’t involve medication. All you have to do is make a few changes to your usual routine.
1
The ideal temperature is between 18°C and 20°C. If the environment is too hot or too cold, it can disrupt the body’s natural cycles. Complete darkness promotes the production of melatonin, the sleep hormone.
2
Start a routine of your choice (reading a book, listening to soft music, meditation, or deep breathing exercises) 30 to 60 minutes before bedtime. Also, avoid screens (TV, computer, telephone, etc.), as the blue light they emit suppresses melatonin production.
At your Brunet store, you’ll find a number of natural products such as melatonin, valerian, and chamomile that can support good quality sleep. Your pharmacist can advise you on the most appropriate options for your situation.
Brunet-affiliated pharmacists have the expertise to help you improve your sleep hygiene. Don’t hesitate to reach out to them for personalized advice on how to get the restful sleep you need to support your daily wellness.
Insomnia: when sleep escapes you
Last updated on March 6, 2025
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