Good quality sleep is essential for your physical and mental well-being. Getting enough quality sleep is vital for healing from injuries, recovery from illness and stress and helps your brain process information and consolidate our memories. A lack of sleep can interfere with your ability to concentrate, manage your moods, and make good decisions. It can also lead to increased risk of accidents and injuries at home or at work. Research shows that a chronic lack of sleep can increase your risk of cardiovascular disease, diabetes, obesity, and infections.
Public Health Canada states that 25-33% of adult (ages 18 to 79) Canadians are not getting sufficient sleep. 10% of those have sleep problems severe enough to cause them distress during the daytime.
Are you getting enough sleep? If not, here are some resources that can help.
Online Tools and Tests to Help You Assess Your Sleep
How good is your sleep? Pittsburgh Sleep Quality Index Online Calculator (PSQI) by Snooze University
Sleep Anxiety Test. Anxiety and Preoccupation about Sleep Questionnaire (APSQ) by Snooze University
Sleep Apnea Screening Tool. Stop Bang Questionnaire by Snooze University
Sleep Deprivation Test. by Snooze University
Articles and Info Graphics
Assess Your Sleep Needs. Harvard Medical School, Division of Sleep Medicine
Adopting Good Sleep Habits. Harvard Medical School, Division of Sleep Medicine
Addressing Your Sleep Issues. Harvard Medical School, Division of Sleep Medicine
Making Changes at Work. Harvard Medical School, Division of Sleep Medicine
Diet and Exercise and Sleep. The Sleep Foundation
Tips to Improve Your Sleep. FSEAP
How to Tell If You Are Sleep Deprived. Tech Insider
Sleep and Mental Health. Psych Hub
Having Trouble Sleeping. Psych Hub
CBT-iCoach App. CBTi Coach is a free app for your mobile phone designed to support people working with a therapist trained in sleep disorders who would like to improve their sleep habits. Based on Cognitive Behavioural Therapy, CBT-i Coach includes:
A sleep diary (with auto-calculations).
Tools to practice CBT skills.
It was developed as a resource to support individuals in the U.S. Veterans Administration system.
Experts agree that healthy adults regularly need between 7 and 9 hours of sleep to function at their best. Some people need more than that, especially if they have health conditions.
Many sleep problems are short-lived and go away on their own. But some sleep problems result from emotional or physical health conditions that require medical or professional help. If you have sleep problems that last longer than a week, see your health care provider. A doctor can help you identify the problem and type of treatment you need to get the quality sleep you need to function well and feel your best.
FSEAP offers professional counselling and CBT resources specially designed to help individuals with sleep problems develop healthy sleep habits and thinking to improve their sleep.
Give us a call to learn more about how we can help.