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From the KFLA Public Health

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It is natural to feel stressed, anxious or fearful during this pandemic. These feelings, as well as disruptions in your routine, can contribute to a change in your sleep pattern.


Sleep is just as important as eating well and being physically active!


It is recommended that adults get 7 to 9 hours of sleep each night. In Ontario, 49.3% of adults aged 18 to 64 years report sleeping less than the recommended 7 hours per day.

Quantity isn’t everything when it comes to sleep! Healthy sleep is a combination of;

  • sufficient quantity,
  • appropriate timing,
  • regularity, and,
  • quality of sleep.

In order to maintain good mental and physical health, it is important to make good quality sleep a priority. Use our goal sheet and sleep diary to set goals and track your progress. The sleep diary will help you identify factors that may have a negative impact on your sleep.



Click the button below to download the Goal Sheet and Sleep Diary!


Make sleep a priority with these tips:

·        Keep a regular routine – go to sleep and wake up at the same time each day.

·        Avoid alcohol, nicotine, and caffeine at night – these can affect your sleep.

  • Make your bedroom a comfortable sleep space – use dark curtains, keep it screen free, and set the room at a comfortable temperature.
  • Be active during the day – try to avoid intense exercise within two hours of bedtime.
  • Develop a bedtime routine – find what works best to settle your body and mind before sleep.

·        Make small changes over time. Changing one thing at a time will help you build and maintain healthy sleep practices.

·        Limit use of electronics at least 30 minutes before bedtime – turn off or set your phone to silent, as alerts and light from your phone can disrupt sleep.

If you’re not sure what time you should be getting ready for bed, use the National Sleep Foundation’s Bedtime Calculator. Simply input how many hours you would like to sleep, and either the time you would like to wake up OR go to sleep. The calculator does the rest for you!


While making improvements to your sleep practices should result in better sleep,

if you continue to have disrupted sleep over time, speak to your healthcare

provider about your sleep concerns.