Importance of Sleep 2

We know that physical activity and a good diet go hand in hand when it comes to our health. We also understand the importance of personal hygiene practices, like brushing our teeth and bathing. But do we place a similar emphasis on our sleeping patterns?

Sleep plays an important role in maintaining a person’s health and well-being over the course of their life. During sleep, your body is working to restore itself and support healthy brain function and physical health for the next day.1,2 Therefore, getting good quality sleep can help protect and improve your mental health, physical health, and overall quality of life.1

According to the National Institute of Health, 50–70 million adults in the United States suffer from a sleep disorder or report having insufficient sleep.3 Studies have shown that not getting enough sleep can lead to cognitive impairments such as difficulty making decisions, solving problems, learning and retaining information, controlling emotions and behaviour, or coping with change.1,4 Ongoing sleep deficiency is also linked to an increased risk of health problems including obesity, diabetes, cardiovascular disease, and even early mortality.4

Exercise plays a role in how well your body is able to rest-up: research has shown that increased sedentary time is associated with poorer sleep quality than those who reported exercising. Those who exercised more regularly were less likely to report sleep disturbances and daytime tiredness.3

The National Sleep Foundation issued recommendations for appropriate sleep durations. The recommended sleep guidelines show that at different stages of our lives we require different amounts of sleep. Typically, infants and newborns need nearly twice as much sleep as a fully-grown adult, and that duration reduces in slight increments as children grow into adults2:

  • Newborns (0–3 months): 14–17 hours each day
  • Infants (4–11 months): 12–15 hours
  • Toddlers (1–2 years): 11–14 hours
  • Preschoolers (3–5 years): 10–13 hours
  • School-age children (6–13 years): 9–11 hours
  • Teenagers (14–17 years): 8–10 hours
  • Younger adults (18–25 years): 7–9 hours
  • Adults (26–64 years): 7–9 hours
  • Older adults (65+ years): 7–8 hours

It’s never too late to develop good sleep habits. Here are a few things you can do to boost your sleep quality and get you into a routine for a good night’s sleep:

  1. Stick to a regular sleep–wake schedule, even on weekends
  2. Avoid screen time (TV, phone, tablet, computer) within two hours of bedtime
  3. Make sure your bedroom is dark and quiet
  4. Limit daytime naps
  5. Include physical activity in your daily routine

These are just a few of the steps you can take to ensure your body and your environment is primed for sleep. For more tips on how to improve your sleep quality and habits, ask your chiropractor.



Harvard Medical Review: Healthy Sleep. Consequences of Insufficient Sleep. Available at: Accessed November 8, 2016.

Floating Review Template1
Royal York Chiropractic and Massage Therapy (416) 233-5413
4.9 6
Dundas Street West Toronto Ontario M8X 1Y3
  • I started going to Dr. Marco back in January 2020 when I was suffering a lower back injury. After seeing the reviews on google, I decided to give him a chance and I haven't looked back. Dr. Marco has helped me in my recovery and brought me back to feeling healthier than ever. He is extremely knowledgeable, kind and easy to talk too. Not to mention, the prices are very reasonable and not overpriced. I highly recommend him to anyone looking for a chiropractor in Etobicoke.
  • Royal York Chiropractic was recommended to me by multiple people, so I decided to give it a go for my back and shoulder problems. My first experience with Dr. Marco was extremely positive. He is very knowledgeable and easy to talk to. His honesty and commitment to improving my pain is what kept me coming back. Very positive experience!
  • I have been seeing Dr. Marco for many years now and he helps me each time I see him. He’s friendly, knowledgeable and has a level of clinical awareness that comes from years of experience which helps to create an overall positive interaction. Making appointments is never an issue and the clinic environment is welcoming and relaxing. Highly recommend him!
  • I have had very positive experiences with Royal York Chiropractic. While Dr. Peter has predominantly been overseeing my care, I have had adjustments with Dr. Marco as well. Both are competent, caring, friendly and willing to answer questions. Anna keeps the office well-organized and the few times I've had to wait, it has never been for long.
  • I have been seeing Dr. Marco for a few years now and he helps me every time. His adjustments are precise and effective, he knows what he is doing. He can be aggressive or as gentle as you need. Appointments have never been an issue, he always works around my schedule. I would highly recommend him!