Everything starts
with that first small step


Most of us — 87% in fact — are likely to be affected by a chronic disease or major illness in our lifetime. But we can all take small steps that will achieve huge results while reducing our risk. Follow HealthPartners’

Small Steps to a Healthier You program to better health.

Sleep Well: Stay Healthy!


Why 7 to 8?

It may not seem important but sleep is a small step that gets huge results! Studies show that people who regularly get between 7 and 8 hours of sleep at night have a decreased risk of diabetes, obesity, depression, anxiety, burnout and mood disorders. They’re also more likely to be happy, optimistic and satisfied with life.

Getting enough quality sleep is important for our mental health, our physical health and our quality of life.

On the other hand, ongoing sleep deprivation can raise the risk for chronic health problems such as depression, high blood pressure, obesity, diabetes and various heart problems.

Download printable version of your Small Steps Tracker.

Small Steps to Better Health

Taking small steps throughout the day will help you get enough sleep at night.

At home, you can take small steps to help you sleep well:

  • Stick to the same sleep schedule.
  • Don’t go to bed hungry or too stuffed, and avoid smoking or drinking caffeine or alcohol.
  • Create a restful environment — cool, dark and quiet.
  • Limit naps during the day.
  • Try to resolve your worries before you go to bed.
  • Make sure to turn off technology (e.g., television, iPad, computer) a few hours before bedtime.

In the workplace, you can take small steps that will help you get the sleep you need to be productive at work:

  • Talk to your colleagues about what gets them to sleep at night, try new ideas to see what works and keep track of your successes.
  • Get fresh air and exercise.
  • Encourage each other to quit the caffeine habit and ban sugary foods.
  • After a month, check in to see if your sleep patterns have improved.

Everyone has a role to play in creating a healthy workplace. Overall, small steps can include:

  • Ensure the office environment is healthy, with fresh air and proper lighting.
  • Hold sleep well workshops and information sessions on a quarterly basis.

Take small steps at home and in the workplace to ensure you get a good night’s sleep. Your body will thank you for it!

Connect with healthpartners

At HealthPartners, we believe we can all take small steps to better health. HealthPartners works with 16 of Canada’s most trusted health charities in workplaces across the country to keep Canadians healthy and improve health outcomes. This is so important in light of the fact that 87% of the population — you, a loved one, a work colleague, a friend, a neighbour — will have a chronic disease or major illness at some point in their lives.

At HealthPartners, it’s all about building healthier Canadians, healthier employees and healthier workplaces. At HealthPartners, it’s all about taking small steps...

Here’s how you can help:


ACT: Take that first small step to better health.

Share: Show others that health is important to you. Take a photo of the small steps you have taken to better health and share it using our hashtag — #hphealthyselfie

Connect: Sign up for updates from HealthPartners on how you can become a healthier ‘you.’ Just fill in your contact information when you are prompted to do so when you visit our website and we’ll be in touch!

GIVE: Please consider a donation to HealthPartners. Every donation contributes to reducing the rate of chronic disease in Canada and improving the health of Canadians. Donations can be made directly on our secure HealthPartners site by following this link: (link needs to be added here) or, if you have a HealthPartners giving campaign at your workplace, please consider a donation during your campaign.

HealthPartners would like to stay in touch, and offer you other 'small steps to better health'.

Join our list today!