Rest Revolution: Prioritising Sleep and Recovery for Wellness

The sleep deficit

The Public Health Agency of Canada recommends that adults aged 18–64 aim for 7–9 hours of sleep per night, while adults over 65 should get 7–8 hours. However, one in three adults aged 35–64 and one in four adults aged 18–34 or 65–79 do not meet these recommendations. Half of adults report difficulty falling or staying asleep, one in five do not find their sleep refreshing, and one in three have trouble staying awake during the day. Factors linked to insufficient sleep include sedentary behaviour—adults with inadequate sleep average 4.0 hours of sedentary time versus 3.5 hours among those who get enough sleep—and chronic stress. Poor mental health is also associated; 12.3 % of adults with insufficient sleep report poor mental health compared to 5.8 % who get adequate sleep.

Why rest matters

Adequate sleep supports immune function, cognitive performance, mood regulation and cardiovascular health. The Canadian Psychological Association notes that regular physical activity can improve sleep quality and reduce insomnia. Conversely, sleep deprivation increases risk of obesity, diabetes, depression and accidents. Rest isn’t limited to sleep; wellness experts advocate for “seven types of rest” including mental, emotional, sensory and creative rest. Taking breaks, setting boundaries on work and technology, and practicing mindfulness are part of a holistic rest strategy.

Tips for better sleep and recovery

Public health experts recommend basic sleep hygiene practices: avoid alcohol, caffeine and nicotine before bed; maintain a regular sleep schedule; practice relaxation or mindfulness; reduce noise; exercise regularly; and review medications with your physician. Creating a calm sleep environment—cool, dark and comfortable—can help. Limiting screen time before bed reduces exposure to blue light, which can disrupt circadian rhythms. Engage in moderate physical activity during the day to promote restful sleep. Manage stress by journaling, meditation or talking to a trusted friend or professional. Finally, listen to your body; prioritising rest might mean declining extra commitments or scheduling downtime in your calendar.

Rest is not laziness—it’s a foundation of health. As nights grow longer, consider a “rest revolution” in your own life. Evaluate your sleep habits, adopt simple hygiene practices and allow yourself to slow down. Encourage workplaces and schools to recognise the importance of rest and to create environments that support restorative breaks. By prioritising sleep and recovery, we can improve well being, productivity and happiness.

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