New Study Finds Many Canadians Are Sleep Deprived

You may deny it. You may not want to believe it. And you may not even feel it.

But according to the experts, it’s not a dream, although you’ll have a little extra time to have one after we go back to Standard Time at 2am Sunday.

Experts claim that changing the clocks either backwards or forwards has an effect on most of us who are creatures of habit.

Studies have shown accident rates go up on the Monday after a time change, because we experience a disorientation similar to jet lag.

Even though it seems more pronounced when we lose an hour, the same thing actually happens even if you gain that additional sleep.

But a new survey by The Better Sleep Council of Canada, a group made up of bed and mattress manufacturers, confirms what most of us already know, and feel.  We need the extra Z’s. 

“We are finding that most Canadians aren’t really getting enough quality sleep,” said David MacDonald of Environics.  “It’s not a matter of just how much sleep we get, it’s the quality of sleep we get.”

New research released by the group on Monday found that Canadians’ energy levels fluctuate widely, often peaking in the morning, crashing in the afternoon, and making a recovery in the evening. It also found that one in four Canadians qualify as officially sleep deprived, something that may be remedied somewhat by the extra hour we’re about to gain.

“Our research shows that many Canadians are over-compensating for something that is lacking in the bedroom,” said David MacDonald, vice president with Environics Research Group, who conducted the Better Sleep Council study. “If we’re a nation that is nodding off, rising and crashing throughout the day and week we’re abusing, not managing, our energy patterns.”

So what can you do to prevent the time passages from leaving you out of the wakefulness loop? Here’s what the experts suggest:

Don’t change your habits: Go to bed at your regular time on Saturday night and get up when you normally would. This will maintain your regular sleep cycle, even if your clock says something else.

Don’t let the light in: The sun will appear to be up earlier now that the hours are changed. So keep your curtains closed and your room dark to maintain your normal surroundings. This especially applies to those who get up when the sun rises.

Increase the light: It may seem contradictory with the suggestion above, but it’s not. Allow more light in after you get up, which may increase how alert you feel after you rise for the day. It may help realign your biological clock faster.

Adjust your bedtime early: If you’re a morning person, gradually delay your bedtime and the time you get up for a few days to help your system adjust to the new routine.

If you still feel “jet lagged” : According to the U.S. National Sleep Foundation, if you’re still having trouble adjusting to the change, you can gradually move your bedtime and awakening time by 15 minutes every one to two days.

Better Sleep Council of Canada Survey

         Early to bed, early to rise: Canada’s national wake up and bed times:

• On average, Canadians wake up at 6:50 am.; Atlantic Canadians are the earliest risers (6:43 a.m.); while residents of Manitoba and Saskatchewan rise latest (7:00 a.m.)

• Canadians’ average bedtime is 10:06 pm.; BC residents are the night owls (10:53 p.m.) while Atlantic Canadians hit the sack at an early 9:11 pm.

• 20 per cent of Canadians are very early risers, waking between 3 am and 6 am.

• 15 per cent are true night owls – their bedtime is between midnight and 3 am.

• On weekends, Canadians typically sleep in an extra hour, waking up at 8:02 am.

• One-quarter of Canadians however sleep in to between 9 am and noon, compared to only 4 per cent of Canadians who wake up at that time during the week.

  Planes, trains and automobiles:

• When asked about the oddest places they have fallen asleep, 19 percent referenced some kind of transit system like a bus, boat or plane, and 13 per cent cited an outdoor or public location like a park or stadium.

• Ontarians (24 per cent) and BC residents (22 per cent) are the most likely transit sleepers.

  “Fall-back” checklist for better sleep this week and all year:

• Don’t stay up extra late on Saturday knowing you have an extra hour of sleep ahead of you. Maintain your natural body rhythm by going to bed and waking up around the same time every day – even on the weekends.

• Recognize when you’re at your best and when you need a break during the day. If you crash in the afternoon take a short walk – late day naps can interfere with nightly sleep.

• Avoid too much caffeine to artificially boost your energy levels during the day and night. For a restful sleep avoid heavy meals and finish eating at least two hours before bedtime.

• A good sleep in your own bed at night is the best solution. Check your mattress regularly to make sure it’s providing you with the comforting support you need every night. The average mattress provides comfort and support for eight to ten years of nightly use.