Everyday Strategies for Better Sleep

How much sleep do adults need?

The Canadian 24-Hour Movement Guidelines recommend that adults aged 18–64 get 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times. A Public Health Agency of Canada infographic cites 7 to 9 hours for adults 18–64 and 7 to 8 hours for adults 65 and older.

Keep a consistent schedule

Going to bed and getting up at about the same times each day, including weekends, is one of the most commonly recommended sleep habits.

Watch what you have before bed

The Public Health Agency of Canada suggests limiting alcohol, caffeine and nicotine in the hours before bedtime.

Make your bedroom sleep-friendly

• Keep it quiet, dark and comfortable.
• Consider keeping phones and other screens out of reach at bedtime.
• If light or noise is a problem, an eye mask, curtains, earplugs or a fan may help.

Build a wind-down routine

A calming routine in the 30–60 minutes before bed can signal that it’s time to rest. Ideas: dim the lights, read, stretch gently, take a warm shower, or try a relaxation or mindfulness exercise. Relaxation and mindfulness techniques to manage stress are among PHAC’s sleep suggestions. Practical ways to manage everyday stress.

Daytime habits matter too

Regular physical activity is also on PHAC’s list of sleep tips. Getting outside during the day and keeping naps short may help some people. How to build a sustainable exercise routine.

Review your medications

PHAC suggests regularly reviewing your medications with your doctor or pharmacist, since some can affect sleep. Don’t stop or change a medication without professional advice.

When to talk to a health professional

Talk to a doctor or nurse practitioner if poor sleep is affecting your daily life, if it continues for several weeks, or if you (or a partner) notice loud snoring, gasping or pauses in breathing during sleep, or extreme daytime sleepiness. These can have causes that need assessment.

References and further reading

1. Canadian Society for Exercise Physiology. Canadian 24-Hour Movement Guidelines for Adults aged 18–64 years. csepguidelines.ca/guidelines/adults-18-64/
2. Public Health Agency of Canada. Are Canadian adults getting enough sleep? Infographic (2019). www.canada.ca/en/public-health/services/publications/healthy-living/canadian-adults-getting-enough-sleep-infographic.html

Links were checked on 28 October 2026. External sites may change their content.