By American Heart Association | Contributor
Are you starting your day feeling enthusiastic or worn out before it even begins? According to the Centers for Disease Control, around one-third of adults in the U.S. do not meet the recommended sleep duration!
Quick question: How many hours of sleep do you usually get each night?
Experts recommend that adults aim for seven to nine hours of quality sleep. How do your sleeping habits measure up?
What makes sleep such a crucial component for maintaining health and wellness?
- To enhance productivity:
From a productivity standpoint, sacrificing sleep can be counterproductive. Ariana Huffington, a pioneer of the sleep movement after previously working excessive hours, emphasizes, “The irony is that many individuals skip sleep to be more productive. However, our productivity declines significantly when we are deprived of sleep.” - To avoid functioning “drunk”:
A lack of sufficient sleep can hinder your performance to the level of being intoxicated! “We would never praise someone for being an excellent worker while constantly under the influence. Yet, we continue to applaud those sacrificing sleep for work,” remarks Charles Czeisler, a sleep medicine professor at Harvard Medical School. - To maintain good health:
Poor sleep patterns can lead to increased calorie consumption and may heighten the risk of conditions like high blood pressure, Type 2 diabetes, heart disease, and stroke. Quite alarming, right? On a more positive note, healthy sleep habits can reduce psychological stress, enhance self-regulation, and restore emotional resilience.
Tech adjustments for better sleep
Let’s focus on simple changes to your tech habits that can lead to improved sleep quality.
Quick questions:
- Have you ever fallen asleep while holding your phone? Yes/No
- Do you grab your phone immediately upon waking? Yes/No
- Do you check work emails after hours? Yes/No
- Have you ever woken up just to check a notification? Yes/No
How did you score?
If you’re on board with prioritizing sleep, let’s get started on enhancing your rest.
Here are some minor adjustments you can try:
- Relocate it.
Charge your phone in a different room overnight rather than next to your bed. A little distance can go a long way; we assure you’ll manage just fine! - Dim it.
Looking at the bright screen of your phone can disrupt your circadian rhythms and melatonin levels. A red filter app can help lower your light exposure before bed. - Schedule it.
Set an alarm for bedtime. Alarms aren’t just for waking up; they can serve as a gentle reminder to settle in for the night. - Block it.
Can’t resist the urge to scroll through social media? Consider using an app that restricts access to certain apps after a designated hour. - Mute it.
Do you check your phone every time you hear a notification during the night? Activate the “do not disturb” mode to silence alerts during your sleep time.
Choose one adjustment and implement it now to help ensure you achieve those seven to nine hours of sleep tonight. Let’s commit to making this happen and be Healthy For Good!
