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Langara Student Services: Counselling (IR)

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Langara Student Services: Counselling (IR)

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Having trouble falling asleep or staying asleep at night? Unable to turn your brain off and relax into a restful night's sleep? Counselling may be a good option to help you improve your sleep and manage the stresses of daily life. Langara provides counselling services, click the link for more information.

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Langara College, located in Vancouver, B.C., provides university, career, and continuing studies programs to over 23,000 students annually. We offer the largest university transfer program in Canada, with a proven record of student success.

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Langara: Reduced-Cost Community Counselling Resources (IR)

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Langara: Reduced-Cost Community Counselling Resources (IR)

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Sleep can be impacted by mental health and stress, counselling can help. This link provides a list of counselling resources provided through Langara College.

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Sleep is an important aspect of overall health and wellness! Have questions about the health services offered through Langara College? Click this link for more information.

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SERVICE UPDATE: Student Health Services is commited to providing confidential, friendly and accessible medical care for all Langara Students. In response to COVID-19, Health Services has made changes to how we deliver your care.

We are offering medical appointments by phone or video. If you need to see someone in person, the doctor or nurse will do an assessment during your phone or video appointment and schedule an in-person follow-up if necessary. We are not accepting any walk-in patients.Please call us at 604-323-5256 to book an appointment. Phone calls are answered Monday to Friday 8:30 am -12:00 pm and from 1:00 pm - 4:00pm.

Why get a flu shot?

Now more than ever, getting a flu shot is an important part of protecting yourself and others. The flu shot can reduce your chance of developing symptoms that resemble COVID-19 which require testing and self-isolation. This increases wait times at testing centres and test results for COVID-19. A flu shot is the best way to protect yourself and others from the flu, especially when used with other infection prevention strategies such as frequent hand hygiene and staying home when you are sick, even with mild symptoms.

Where can you get a flu shot?

If you are having any unusual symptoms, please click on the COVID-19 Self Assessment link above. The Ministry of Health created this self-assessment tool to provide guidance and recommendations for testing and follow-up for COVID-19 . You can complete this assessment for yourself, or on behalf of someone else. It is not a diagnostic tool and does not replace the advice of your healthcare provider, but will help determine if you need to be tested, and if you should be self-isolating. If you have any questions, please contact our office for further guidance.

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SERVICE UPDATE: Student Health Services is commited to providing confidential, friendly and accessible medical care for all Langara Students. In response to COVID-19, Health Services has made changes to how we deliver your care. We are offering medical appointments by phone or video.

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Langara After-hours Emergency Resources (IR)

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Langara After-hours Emergency Resources (IR)

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Feeling stressed? Unable to sleep? Spending your nights studying instead of getting proper rest? Need urgent resources? This PDF provides helpful resources for after hours emergencies. Click here to find out more.

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TED Talk: Why sleep Matters Now More Than Ever (ER)

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TED Talk: Why sleep Matters Now More Than Ever (ER)

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Don't have time to read long, lengthy journal articles about why sleep is so important to overall health? Instead watch this TED talk with sleep scientist Matt Walker to found out more about the importance of sleep.

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Matt Walker: Why sleep matters now more than ever

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A good night's sleep has perhaps never been more important. Sharing wisdom and debunking myths, sleep scientist Matt Walker discusses the impact of sleep on mind and body -- from unleashing your creative powers to boosting your memory and immune health -- and details practices you can start (and stop) doing tonight to get some rest.

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Matt Walker: How sleep affects your emotions (ER)

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TED Talk: How Sleep Affects Your Emotions (ER)

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TED Talk: How Sleep Affects Your Emotions (ER)

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Ever wonder how sleep affects your emotions? Have you had a late night and woken up early? Have you not gotten enough sleep and been cranky the next day? This short video will help explain the biology behind how sleep affects your emotions.

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Matt Walker: How sleep affects your emotions

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It's not just your imagination -- you're more irritable when you're low on zzzzs. Sleep scientist Matt Walker explains how our nightly slumber affects the emotional centers in our brains, and why we can think of sleep as first aid for our feelings.

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10 Unexpected Benefits of Getting Enough Sleep

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10 Unexpected Benefits of Getting Enough Sleep

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Examining the Moderator Role of Sleep Quality in the Relationship Among Test Anxiety, Academic Success and Mood (ER)

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Examining the Moderator Role of Sleep Quality in the Relationship Among Test Anxiety, Academic Success and Mood (ER)

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Do you suffer from test anxiety? Surprisingly sleep could be a factor. Curious about why? This article examines the relationship between sleep quality and test anxiety, academic mood, and success.

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sleep + test anxiety, academic success + mood

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Only have 5 minutes to learn about sleep? This quick and easy listening podcast is for you!

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Importance of Sleep • A podcast on Anchor

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On this episode, you will learn the importance of sleep.

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Interrupted Sleep: College Students Sleeping with Technology (ER)

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Interrupted Sleep: College Students Sleeping with Technology (ER)

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Technology is everywhere these days, even in bed with us. Read this article to find out how college students sleeping with technology can lead to interrupted sleep.

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Poorer Sleep Quality Correlated with Mental Health Problems in College Students(ER)

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Poorer Sleep Quality Correlated with Mental Health Problems in College Students(ER)

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Are you like most students who think sleep can wait until later? Stay up late studying instead of getting a quality night of restful sleep? This journal article can help provide insight in to the research being done on the correlation between poor sleep quality and mental health problems.

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sleep + mental health in college studdents

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Catching As and Zs: poor sleep quality predicts failures to increase studying time (ER)

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Catching As and Zs: poor sleep quality predicts failures to increase studying time (ER)

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Exam season is upon us and students will be studying around the clock trying to cram as much time hitting the books as they can. This article is extremely relevant during exam season and discusses the research on how getting poor sleep predicts failure to increase studying time. Think it's more important to study than to get a good night's sleep? Think again.

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Stats on Duration and Quality of Sleep Among Canadians Aged 18 to 79 (ER)

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Stats on Duration and Quality of Sleep Among Canadians Aged 18 to 79 (ER)

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Ever wonder how much sleep your peers are getting? Or how much sleep they should be getting? This article outlines the statistics on sleep duration and quality for Canadians aged 17 to 79.

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by Jean-Philippe Chaput, Suzy L. Wong and Isabelle Michaud

Insufficient sleep (short duration and poor quality) is associated with a range of adverse health outcomes, including obesity, type 2 diabetes, cardiovascular disease, injuries, all-cause mortality, depression, irritability, and reduced well-being. In today's 24/7 world, insufficient sleep is common. The factors that may be associated with insufficient sleep include exposure to artificial light at night, caffeine consumption, work demands, social commitments, and family dynamics (for example, working mothers and children with full agendas). Sleep often receives relatively little attention as a component of a healthy lifestyle, and health care professionals and policy-makers tend not to regard it as a public health concern.

For adults aged 18 to 64 and seniors aged 65 or older, 7 to 9 hours and 7 to 8 hours of sleep per night, respectively, are recommended. Findings from the 2005 General Social Survey (respondents aged 15 or older) showed that men slept significantly fewer hours per night than did women (8.1 versus 8.3; p < 0.05). However, women were more likely to report trouble falling asleep or staying asleep (35% versus 25%; p < 0.05). The 2002 Canadian Community Health Survey: Mental Health and Well-being yielded similar results-35% of the population aged 15 or older had trouble going to sleep or staying asleep at least some of the time.

Sleep duration estimates for Canadian children and adolescents have recently been published, but updated figures for adults are lacking. Information about the percentage of adults who sleep less than recommended and about the prevalence of poor sleep quality is important for surveillance and to inform health care providers, health policy makers and the general public. This study provides more recent estimates of sleep duration and quality in the context of sleep duration guidelines, based on the Canadian Health Measures Survey (CHMS) from 2007 to 2013 (see ).

Percentage of 18- to 64-year-olds meeting sleep duration recommendations

During the 2007-to-2013 period, Canadians aged 18 to 64 averaged 7.12 hours of sleep per night (Table 1). About two-thirds reported the recommended 7 to 9 hours, and one-third, less than 7 hours. At these ages, sleeping more than 9 hours was rare (3.3%).

Consistent with previous Canadian findings, women's average sleep duration was significantly longer than that of men (7.24 versus 7.00 hours per night). However, 2007-to-2013 estimates were below those reported in 2005 (8.3 and 8.1 hours for women and men, respectively). Variations in methodology (diary in 2005 versus self-reports in the 2007-to-2013 period) may explain some of this difference.

People aged 18 to 64 with higher household education and income were more likely to report sleeping the recommended number of hours per night, compared with those with less education and lower incomes.

Percentage of seniors meeting sleep duration recommendations

Seniors aged 65 to 79 averaged 7.24 hours of sleep per night (Table 2). About one-third of them reported fewer than the recommended 7 hours.

Compared with 18- to 64-year-olds, a larger percentage of seniors (about 15%) slept longer than the recommended 8-hour maximum. Long sleep duration in the elderly can signal a need for medical, neurological, or psychiatric evaluation.

In contrast to 18- to 64-year-olds, no significant sleep duration differences emerged between senior men and women. However, as was the case at younger ages, seniors in higher-income households were more likely than those in lower-income households to sleep the recommended number of hours per night. The pattern was similar for education, but did not reach statistical significance.

Sleep quality

According to results of the 2007-to-2013 CHMS, 43% of men and 55% of women aged 18 to 64 reported trouble going to sleep or staying asleep "sometimes/most of the time/all of the time" (Table 3). This was comparable to 2005, when a higher percentage of women than men reported trouble falling asleep or staying asleep (35% versus 25%).6 However, differences in the methodology used to collect sleep information preclude direct comparisons between studies.

Similarly, among seniors aged 65 to 79, women were more likely than men to report trouble going to sleep or staying asleep "sometimes/most of the time/all of the time" (59% versus 40%). Percentages for this sleep quality indicator did not differ statistically between 18- to 64-year-olds and 65- to 79-year-olds.

Three-quarters of seniors (75%) and about half (55%) of people aged 18 to 64 reported that sleep was refreshing "most of the time/all of the time." Around a third (33% of 18- to 64-year-olds and 30% of seniors) reported difficulty staying awake during normal waking hours "sometimes/most of the time/all of the time."

Sleep quality by sleep duration recommendation category

Men and women aged 18 to 64 who slept the recommended number of hours reported better sleep quality than did those who slept less or more than recommended (Table 4). They were more likely to report that sleep was usually refreshing, and less likely to report difficulty going to sleep, staying asleep, and staying awake during normal waking hours.

At ages 65 to 79, men and women who slept the recommended amount reported more refreshing sleep and less difficulty going to sleep and staying asleep, compared with those who slept fewer hours than recommended. As well, senior men and women who slept more hours than recommended reported less trouble going to sleep or staying asleep, staying awake and more refreshing sleep, compared with seniors who slept less than recommended.

Conclusion

Short sleep duration and poor sleep quality are prevalent among Canadian adults. About one-third sleep fewer hours per night than recommended for optimal physical and mental health. This group also experiences poor sleep quality more frequently than do those who sleep the recommended number of hours. Additional research is needed to determine the prevalence of adverse health outcomes among short and poor sleepers.

Acknowledgements

The authors thank the participants in the Canadian Health Measures Survey and all Statistics Canada staff involved in the operations of the survey.

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References

Footnote 1.

Footnote 2.

Hillman DR, Lack LC. Public health implications of sleep loss: the community burden. Medical Journal of Australia 2013; 199(8): S7-10.

Footnote 3.

Footnote 4.

Footnote 5.

Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation's updated sleep duration recommendations: Final report. Sleep Health 2015; 1: 233-43.

Footnote 6.

Footnote 7.

Footnote 8.

Footnote 9.

Footnote 10.

Footnote 11.

Footnote 12.

Statistics Canada. Instructions for Combining Multiple Cycles of Canadian Health Measures Survey (CHMS) Data. November 2014. Available at: http://www23.statcan.gc.ca/imdb-bmdi/document/5071_D6_T9_V1-eng.htm

Footnote 13.

Statistics Canada. Canadian Health Measures Survey (CHMS) Data User Guide: Cycle 1. April 2011. Available at: http://www23.statcan.gc.ca/imdb-bmdi/document/5071_D2_T1_V1-eng.pdf

Footnote 14.

Statistics Canada. Canadian Health Measures Survey (CHMS) Data User Guide: Cycle 2. November 2012. Available at: http://www23.statcan.gc.ca/imdb-bmdi/document/5071_D4_T9_V1-eng.htm

Footnote 15.

Statistics Canada. Canadian Health Measures Survey (CHMS) Data User Guide: Cycle 3. November 2014. Available at: http://www23.statcan.gc.ca/imdb-bmdi/document/5071_D6_T9_V1-eng.htm

Footnote 16.

Footnote 17.

Footnote 18.

Arora T, Broglia E, Pushpakumar D, et al. An investigation into the strength of the association and agreement levels between subjective and objective sleep duration in adolescents. PLoS One 2013; 8: e72406.

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Duration and quality of sleep among Canadians aged 18 to 79

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This article provides recent estimates of the duration and quality of sleep of Canadian adults and of the percentage who adhere to sleep duration guidelines (7 to 9 hours per night at ages 18 to 64, and 7 to 8 hours per night at age 65 or older).

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Vancouver Sleep Solutions: Sleep Clinic (IR)

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Vancouver Sleep Solutions: Sleep Clinic (IR)

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Tired of not getting a good night's sleep? Tired of constantly being tired all the time? Think you may have a sleep disorder? Wondering what resources are out there to help? Vancouver Sleep Solutions can help with various sleep disorders and provide valuable information about the importance of good sleep hygiene.

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Sleep as a Specific Risk Factor on Physical & Mental Health | NSS (ER)

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Sleep as a Specific Risk Factor on Physical & Mental Health | NSS (ER)

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Ever wonder exactly how sleep affects both physical and mental health? Look no further!

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Sleep as a specific risk factor on physical & mental health | NSS

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Exploration of sleep as a specific risk factor for poor metabolic and mental health- read for more information