You've managed to make it through another stressful day at the office, thanks in no small part to several cups of coffee and a couple of sugary treats from the vending machine.
Now, you're supposed to be heading off to the gym to reinvigorate yourself with a little exercise. But instead you end up eating dinner in front of the TV, followed by an alcoholic beverage or two to relax.
You're tired but wired.
And so, you stay up late, messaging on your cell phone in bed, finally turning off the light only to toss and turn, negative thoughts and worries racing through your mind.
Does this sound familiar? If so, you are not alone.
More Canadians than ever are not getting the sleep they need, and it is starting to take a heavy toll on their health and well-being.
Consider the numbers.
The National Sleep Foundation says that adults between the ages of 18 and 64 years of age should get seven to nine hours sleep every night, while those over the age of 65 should get between seven and eight hours sleep every night.
Yet, data from the 2014/15 Canadian Health Measures Survey found that one in four adults aged 18 to 34, one in three adults aged 35 to 64, and one in four adults aged 65 to 79 are not meeting these sleep quantity targets.
And then there is the issue of sleep quality. A good sleep should be uninterrupted, leaving you refreshed and ready to take on the challenges of the day.
But recent data indicates that one in two adults have difficulty falling or staying asleep, one in five do not find their sleep refreshing, and one in three adults struggle to stay awake during waking hours.
This is a problem because lack of quality sleep has been linked to numerous issues, including impairments in learning, creativity, problem solving, vigilance, attention span, and memory.
Chronic sleep loss has also been associated with various mental health issues, including irritability, increased anxiety, and higher rates of depression and suicidal thoughts. On the physical side, it has been linked to increased risk of infections, impaired growth and tissue repair, heightened pain experience, increased risk for heart attack and stroke, Type 2 diabetes, and obesity.
Some people troubled by sleep issues turn to medication for help. But there are effective medication-free ways to help you get a good night's sleep. The first priority is adopting healthy sleep habits. Here are several strategies that you can try to improve your sleep health
Following these tips should help ease your sleeping issues. But if you are still having sleep problems, see your doctor or nurse practitioner. They may also refer you to a sleep professional for advanced sleep assessment and treatment.
Diana McMillan is a sleep researcher, an associate professor in the Rady Faculty of Health Sciences College of Nursing at the University of Manitoba and an associate professor of clinical practice at the Health Sciences Centre Winnipeg.