Why Sleep Matters More Than You Think

Welcome to the start of our deep dive into one of the most underrated pillars of health: sleep.

Most of us already know how important nutrition and exercise are. But sleep? It often gets pushed to the back burner — sacrificed for one more episode, one more task, or one more scroll through social media.

As your coach, I want to help change that. Because getting enough good-quality sleep isn’t just about feeling more rested (though that’s a big bonus!). It’s absolutely essential for your health, performance, and overall well-being.

Let’s unpack why.

Sleep Is a Health Superpower

We’re not being dramatic here — sleep is foundational to nearly every major system in your body.

When you get enough sleep, your body and brain are better able to:

• Fight off infections

• Regulate blood sugar and metabolism

• Stay focused and alert

• Perform better at work or school

• Feel emotionally balanced

• Recover from exercise

On the flip side, consistently not getting enough sleep can increase your risk for:

• Heart disease

• High blood pressure

• Obesity

• Diabetes

• Even early death

And that’s not even counting the short-term effects like irritability, brain fog, and decreased productivity (hello, grumpy mornings and extra coffee runs!).

Sleep Isn’t Just a Personal Issue — It’s a Public One

Here’s a stat that might surprise you: 1 in 4 U.S. adults say they don’t get enough rest at least half the month.

Lack of sleep doesn’t just impact individuals. It affects entire communities — increasing the risk of workplace errors, car accidents, and reliance on public health resources. That’s why national efforts like Healthy People 2020 are working to raise awareness and promote better sleep health across all age groups and communities.

Especially for people with chronic conditions — such as arthritis, depression, HIV, epilepsy, or Parkinson’s — healthy sleep is even more critical. And for older adults, untreated sleep disorders can drastically reduce quality of life, independence, and even lifespan.

What About Sleep in Canada?

If you think sleep challenges are just a U.S. problem — think again.

In Canada, sleep deprivation is a widespread issue that affects both individual health and national productivity. According to data from Statistics Canada and the Canadian Sleep Review:

• 1 in 3 Canadian adults are not getting the recommended 7 to 9 hours of sleep per night.

• Roughly 20% of Canadians experience some form of insomnia, making it one of the most common sleep disorders in the country.

• About 1 in 4 adults aged 18–64 say they have trouble falling asleep or staying asleep most nights.

• Sleep-deprived Canadians are more likely to report high levels of stress, poor mental health, and reduced productivity at work.

• Men and women report similar rates of short sleep, but women are more likely to report trouble falling and staying asleep.

• Among youth (ages 5–17), about one-third are not getting enough sleep, which is linked to lower academic performance and increased behavioral issues.

The economic cost? Sleep disorders are estimated to cost Canada over $21 billion annually in lost productivity, accidents, and healthcare use.

Clearly, sleep is a national health issue — and one that deserves more attention, support, and conversation.

So Why Aren’t We Sleeping Enough?

The answer isn’t just about willpower.

Modern life often works against our natural sleep needs. Work schedules, family responsibilities, noisy environments, blue light from devices, and even cultural beliefs about sleep (like "I'll sleep when I'm dead") all get in the way.

Add in sleep disorders like sleep-disordered breathing (SDB) or insomnia, and it becomes even more complicated. SDB — which includes conditions like sleep apnea — can increase your risk of stroke and heart attack by 2 to 4 times if left untreated.

That’s why awareness and action around sleep health matter.

What Is Sleep Hygiene — And Why Should You Care?

“Sleep hygiene” might sound clinical, but it simply refers to the everyday habits that support restful, high-quality sleep. And the good news is, you have a lot more control than you might think.

Here are some proven strategies (from the CDC) you can try right away:

1. Be consistent. Go to bed and wake up at the same time every day — yes, even on weekends. Your body’s internal clock thrives on routine.

2. Make your bedroom sleep-friendly. Keep it quiet, dark, and cool (around 67°F tends to be ideal). Declutter your space and consider using blackout curtains or a white noise machine.

3. Ditch the electronics. Blue light from phones, TVs, and tablets can disrupt your melatonin levels and throw off your natural sleep-wake cycle.

4. Watch what (and when) you eat and drink. Avoid large meals, caffeine after 2 PM, and alcohol close to bedtime — all of which can mess with deep sleep.

5. Get moving. Regular exercise helps regulate your hormones and internal clock. Just avoid intense workouts right before bed.

What’s Next?

Now that you understand just how powerful sleep really is, the question becomes:

What one small change can you make this week to sleep better?

Maybe it’s setting a consistent bedtime. Maybe it’s charging your phone outside the bedroom. Or maybe it’s taking a 15-minute evening walk to wind down.

Whatever it is, let’s take this step together.