By American Heart Association | Contributor
Do you wake up feeling eager to seize the day, or are you already tired before the day begins? The Centers for Disease Control reports that approximately one in three adults in the U.S. does not meet the recommended sleep guidelines!
Quick inquiry: What’s the actual amount of sleep you get on an average night?
Experts recommend seven to nine hours of sleep each night. How does your routine measure up?
What makes sleep essential for your health and overall well-being?
- Enhancing productivity:
From a productivity standpoint, skimping on sleep is counterproductive. Ariana Huffington, once known for her grueling work schedule and now a champion of the sleep movement, points out, “It’s ironic that many choose to sacrifice sleep in pursuit of productivity. In reality, our efficiency takes a significant hit when we are sleep-deprived.” - Avoiding a “drunk” state:
Insufficient sleep can hinder your performance similarly to alcohol intoxication! “We’d never say, ‘This person is an outstanding employee! He’s drunk all the time!’ yet we continue to admire those who compromise sleep for work,” remarks Charles Czeisler, a Harvard Medical School sleep medicine professor. - Maintaining health:
Poor sleep habits can lead to increased calorie consumption and may elevate your risk for conditions like high blood pressure, Type 2 diabetes, heart disease, and stroke. Quite alarming, isn’t it? On the bright side, healthy sleep routines can reduce mental stress, improve self-control, and restore self-regulating energy.
Tech tips to enhance your sleep
Let’s focus on how you can modify your technology habits to promote better sleep.
Brief survey:
- Have you ever dozed off while holding your phone? Yes/No
- Do you grab your phone as soon as you wake up? Yes/No
- Do you check work emails after hours? Yes/No
- Have you ever awoken to check a notification? Yes/No
How did it go?
Great! You’re on board. Now, let’s prioritize sleep and get you the rest you need.
Here are some small changes you can implement:
- Relocate it.
Charge your device away from your bedside. Keeping it at a distance, or ideally in another room, can help. You’ll be fine; we assure you! - Diminish it.
Looking at your phone’s bright light can disrupt your circadian rhythm and the production of melatonin. Consider using a red filter app to minimize exposure. - Establish it.
Set an alarm as a reminder to go to bed. Alarms aren’t only for waking up; you can use one to signal it’s time to call it a night. - Restrict it.
If you’re tempted to scroll through videos, install an app that prevents you from accessing distracting content after a specific time. - Silence it.
Do notifications disturb your sleep? Activate the “do not disturb” feature to mute all alerts during your sleep hours.
Choose one adjustment and implement it tonight to ensure you achieve those seven to nine hours of sleep. Let’s commit to this and stay Healthy For Good!
