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Sleep Management

Sleep is an important part of recovery, recharge, and function. Persistent sleep problems can lead to depression relapse. Improving sleep hygiene and building a routine is helpful in maintaining a healthy lifestyle.

How much sleep do I need?

The number of hours of sleep a person needs depends on their age and can change over time. Typically, adolescents need about nine hours of sleep. Adult sleep schedules can vary from five to 10 hours of sleep.

How to maintain a regular sleep schedule:

  • Consistency is key: Go to bed and wake up at the same time everyday.
  • Avoid taking naps during the day.
  • Avoid caffeinated drinks, cigarettes, alcohol, and substances.
  • Stop using screens (e.g. tv or phone) at least one hour before bedtime.
  • Ensure your sleep environment is cool, quiet and dark.
  • Exercise earlier in the day.
  • Develop a bedtime routine that signals to your body that it is time to sleep. For example, dimming the lights, having a hot bath, brushing teeth, putting on pajamas, listening to soft music, or reading a book before going to bed.
  • Give yourself time to adjust to the bedtime routine as it may take time to develop the changes.

Sleep tips:

  • If you cannot fall asleep within 10 to 20 minutes, get out of bed and try to use relaxation techniques such as breathing, mindfulness, or listening to calming music, to help you relax.
  • Try not to use your personal devices (e.g.phones, tablets, computers) as this may make you restless and prevent you from falling asleep.
  • Be sure to give yourself enough time to adjust to the bed time routine as it will take time to develop the changes.

Source: Adapted from American Sleep Association’s sleep time infographic.

Reference

ASA Authors & ReviewersSleep Physician at American Sleep Association Reviewers and WritersBoard-certified sleep M.D. physicians. (n.d.). What is Sleep & Why is It Important for Health? American Sleep Association. https://www.sleepassociation.org/about-sleep/what-is-sleep/.

Dr B Reminders. (2019, May 25). Sleep Hygiene. Dr B Reminders. https://drbreminders.com/blog/sleep-hygiene.

Getting a Good Night's Sleep. Anxiety Canada. (n.d.). https://www.anxietycanada.com/articles/getting-a-good-nights-sleep/.