Training gets the attention, but sleep is when you recover from it. Sleep is one of the three pillars of Canada's 24-Hour Movement Guidelines, alongside moving more and sitting less.
How much?
- Adults 18–64: 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times.
- Adults 65+: 7 to 8 hours.
The word regular matters. The guideline isn't "catch up on the weekend"; it's a steady routine most nights.
A lot of us fall short
According to the Public Health Agency of Canada, about 1 in 3 adults aged 35–64 and 1 in 4 adults aged 18–34 aren't getting enough sleep, and about half of adults report trouble falling or staying asleep. If that sounds familiar, you're in good company.
Sleep habits worth trying
The Public Health Agency of Canada lists these sleep-hygiene habits that could lead to better sleep:
- Avoid alcohol, caffeine and nicotine before bed.
- Keep a regular bedtime and wake time.
- Practise relaxation or mindfulness-based stress reduction techniques.
- Reduce noise in your sleeping environment.
- Keep naps to 30 minutes.
- Exercise regularly.
- Review your medications regularly with your doctor or pharmacist.
Making it work with a training schedule
- Pick your workout slot around your sleep, not the other way round. If an evening session cuts into your sleep, a morning or lunchtime slot might suit you better.
- Anchor your wake-up time. A consistent wake time is often easier to control than bedtime, and it helps set a routine.
- Notice the link. If your Corebound targets feel unusually hard, look at the last few nights of sleep before you blame the program.
If you regularly struggle with sleep, snore loudly or feel very sleepy during the day, talk to a health care provider. This article is general information, not a diagnosis or treatment.