Knowing firsthand what a disrupted sleep schedule feels like, longtime radio personality Erin Davis created an app to help others who struggle with it. While co-hosting CHFI’s popular morning show for 30 years, Davis slept in two shifts. Her alarm went off around 3:30 a.m. so she could be at the station early each day, then she’d catch a nap in the afternoon.
Her app, Drift, uses her famously soothing voice to read classics like Gulliver’s Travels to quiet bedtime brain chatter. And really, who doesn’t love a bedtime story? With over 375,000 downloads, Drift is one of many tools used by the 25 per cent of Canadians who, according to a 2022 Statistics Canada report, have difficulty falling or staying asleep.
That’s not the only eye-opening statistic. The same study found that 10 to 15 per cent of Canadians experience insomnia with daytime consequences, and six to 10 per cent meet the criteria for clinical insomnia. A 2023 StatsCan follow-up report noted that more than one-third of Canadians aged 5–79 get less than the recommended amount of sleep, and one-quarter of adults report chronic trouble staying asleep.
The impact of this sleep shortfall ripples into nearly every aspect of life: reduced productivity and more mistakes at work; increased tension at home; fewer social connections; drowsy-driving risks; and a heavier burden on our healthcare system.
Dr. Saverio Stranges, MD, PhD, FAA, and chair of the Department of Epidemiology and Biostatistics within the Schulich School of Medicine & Dentistry, believes sleep should be treated as a key health indicator.
“Sleep is a behaviour like diet and exercise, and it’s a major determinant of overall health,” he explains.
“We tend to take a reactive approach to sleep issues. People only talk to their doctor when it’s reached the point of insomnia or sleep apnea, and often, they’re handed a prescription. But during routine physicals, doctors should be asking about sleep patterns: quality, duration, consistency. We’re supposed to spend one-third of our lives sleeping. If that third is poor quality, it affects the other two-thirds significantly.”
So why aren’t we sleeping?
The usual suspects — stress, poor diet, lack of movement, hormone shifts, blue light from screens, chronic illness, and shift work — are certainly to blame. But there’s more to the story. Socioeconomic status can play a role, too. People facing financial stress, crowded housing, or multiple jobs often don’t have the luxury of consistent, restful sleep, adds Dr. Stranges.
Many people only seek help after they’ve struggled for a while. Dr. Brian Rotenberg, a sleep specialist and ENT surgeon, often sees patients after they’ve tried every trick in the book.
“By the time they see me, they’re exhausted. They’re restless, tossing and turning, and often snoring loudly. Their partner’s not sleeping either.”
Dr. Rotenberg offers surgical solutions for sleep apnea, but emphasizes that not all snorers have sleep apnea (though everyone with sleep apnea does snore). CPAP machines and custom dental appliances can also be effective.
But before treatment comes diagnosis, and that starts with a proper sleep study.
“Your Apple Watch can’t diagnose a medical condition,” Rotenberg notes.
“To qualify for coverage through OHIP or private benefits, you need a formal diagnosis.”
The good news? A sleep study no longer means a night in a clinic hooked up to machines. Many now use at-home studies that are simpler and, in some cases, more accurate.
“People often sleep poorly in a lab, which skews the results,” he says.
The Beauty of a Good Night’s Sleep
“Beauty sleep” isn’t just a fairy tale. Charlene Jones, co-owner of Artistic Esthetic Med Spa, says sleep is the body’s prime time for healing and repair.
“It helps decrease inflammation, balance hormones, and encourage cell turnover. Lack of sleep can lead to dehydration, hormone imbalance, and dull skin, brittle hair, and those dreaded dark circles.”
She recommends sleeping on your back and using a silk pillowcase to reduce facial creasing and hair breakage overnight.
Maria Bikas, owner of Maria Bikas Salon, agrees. “Lack of sleep or poor-quality sleep can impact your hair,” she says. “Cortisol spikes from stress affect hair follicles, which are highly sensitive to hormonal changes. Good sleep supports the anagen growth phase of hair.”
Her top tip?
“Don’t go to bed with wet hair. You need it aired out and dry. Moisture in your hair overnight can cause a build-up of bacteria and oil pockets on the scalp, which lead to scalp issues.”
It can also be harder to sleep with wet hair and a damp pillow.
What Can We Do?
There’s no one-size-fits-all fix, but there are plenty of options — some time-tested, others tech-driven.
Sleep apps first appeared in 2010 but took off during the pandemic. Alongside Drift, apps like Sleep Cycle and Insight Timer have become part of nightly routines for many.
Sandi Conrad, 57, uses Sleep Cycle (one of the most used in Canada) and upgraded to the paid version to better understand her patterns.
“It tells me how long I slept, how restful it was, tracks noise and disruptions, even exercise and alcohol consumption,” she says. It’s helped her analyze and adjust behaviours for better rest. Plus, she travels frequently for work, and the app works wherever she goes.
After a traumatic event, Kim McDougall, 60, turned to meditation apps. She began with iSleep, then added Insight Timer to help with middle-of-the-night wakeups.
“I didn’t care for Calm or Headspace, but Insight Timer has shorter guided meditations that help me get back to sleep.”
An emerging tool for those who can’t tolerate CPAP machines is iNAP, a device that uses negative pressure instead of the usual forced air. Invented in Taiwan and approved by the FDA, it’s not yet available in Canada.
Dr. Rotenberg cautions, “Some of the supporting research is either outdated or of questionable quality, so it needs further review.”
What About Medications and Natural Options?
While prescription sleep meds are available, many prefer not to go that route. The Journal of Clinical Sleep Medicine reported a 31 per cent drop in sleep med prescriptions from 2013/14 to 2017/18, from 4.6 per cent to 3.3 per cent of U.S. adults. At the same time, interest in natural and plant-based products has grown.
Melatonin, often used as a natural alternative, doesn’t work for everyone. Kim Goodhue, owner of Purely Wicked in St. Thomas, experienced what she calls a “melatonin hangover.” She now uses a magnesium oil spray, her formulation, to relax muscles and ease into sleep.
“It helps calm the nervous system, reduces cortisol and is great for people who don’t absorb magnesium well orally.”
Goodhue, 47, also swears by ashwagandha, an adaptogen (ashwagandha, a plant-based stress reliever) for managing the hormonal ups and downs of perimenopause, which has added to her sleep issues. She uses it both internally and topically in her magnesium sprays.
Cannabis has also helped some.
“When I have really bad insomnia for two or three nights in a row, a gummy knocks me right out,” says Conrad.
The Sleep Divorce
When one partner snores, talks in their sleep, or thrashes around, it can affect both people. Some couples choose a “sleep divorce” (separate sleeping arrangements) to protect their rest. While it might sound unromantic, good sleep supports better moods, sharper thinking, and stronger relationships. Communication is key.
The Usual Suspects
Screens before bed are a widely recognized culprit, but this can be mitigated by using red light bulbs in the bedroom or a bathroom nightlight, which support the body’s melatonin production better than the blue light emitted from phones and TVs.
And let’s not forget diet and exercise. Heavy meals, alcohol, and extra abdominal weight can all contribute to snoring and sleep apnea.
“People with more weight around their midsection often have to work harder to pull in air,” says Dr. Rotenberg.
Exercise is one of the best natural remedies; it improves mood, reduces stress, and helps regulate your internal clock. It’s low-cost, effective, and comes with benefits that extend far beyond bedtime.
“Sleep … it’s not just rest, it’s recovery, renewal and radiance,” says Bikas. “Good sleep clears your mind, clears your immune system, and makes you more beautiful from the inside out.”
Combining her love of words and water, Jill Ellis-Worthington writes about health and wellness topics. She’s dedicated to helping others in their pursuit of better health through aquatic fitness and aquatic personal training. She can be reached at jill@wateronpro.com
