#HealthyHabits November: Sleep Well
They say a habit takes 21 days to make and only 3 days to break. We believe that healthy habits can help to create an overall lifestyle that can aid in a long and happy life. We aren't talking about momentous tasks, but simple things you can do to be the healthiest version of yourself. Each month, we will offer a different healthy habit for you to challenge yourself to stick with.
Novembers Healthy Habit: Sleep Well
We know, we know, no one gets enough sleep! But- getting the recommended 8 hours of sleep a night is important, and 40% of Americans are not getting enough of it. In fact, in 2014, the Centers for Disease Control labeled sleep deprivation a national epidemic- stating that over 70 million Americans suffer from some type of sleep disorder. Lack of sleep doesn't simply mean you feel tired, there are health risks that not getting enough sleep can pose.
According to Forbes, multiple studies and reports have connected lack of sleep with depression, ADHD, obesity, Type 2 diabetes, cardiovascular disease, cancer and Alzheimer's. Adults aren't the only ones at risk. According to a University of St. George in London study, children who slept on average of one hour less a night had higher risk factors for type 2 diabetes, including higher levels of blood glucose and insulin resistance.
We're sure you're thinking, 'okay, this sounds great and all, but how do I actually go about getting more sleep'? Here are some helpful tips to take charge of your sleep!
- Stick to a bedtime and wake up on schedule, even on the weekends.
- Exercising during the day will help you sleep better at night.
- Electronic light is stimulating, not relaxing. Keep TV, phones and computers out of the bedroom.
- Turn off devices an hour before bedtime- read a book or your favorite magazine (the paper kind, not the Kindle kind!) instead.
- Design your perfect sleep environment. The room should be cool- between 60-67 degrees, and free from any disruptive light or noise. Consider wearing ear plugs and/or eye shades and have blackout curtains, "white noise" machines, humidifiers, and/or fans.
- Invest in a comfortable and supportive pillow and mattress.