Do you get enough sleep every night? Or are you a “short sleeper,” someone who routinely sleeps fewer than seven hours per 24-hour period — something known as short sleep duration.
Both the American Academy of Sleep Medicine and the Sleep Research Society recommend that adults ages 18 to 60 get at least seven hours of sleep each night to promote optimal health and well-being. Researchers are increasingly finding that poor sleep quality and duration is linked to a number of negative health conditions, including diabetes, obesity, stroke and Alzheimer’s.
Most US adults (88%) understand that good sleep is vital to overall health, but a third of Americans (33%) regularly sleep less than the recommended seven hours a night, and 44% don’t, accordingly serious sleep routine to a consumer survey by Tranquility weighted blanket brand. In the same survey, general stress and anxiety were the biggest obstacles to getting a good night’s sleep.
How can you improve sleep in the face of daily stress and demands of work life?
1) Establish a sleep routine with relaxation rituals and a consistent bedtime, even on weekends. Relaxation rituals might include bathing at night, turning off the lights, setting your devices to night mode or do not disturb, relaxing with a weighted blanket, and stopping eating and drinking several hours before your scheduled bedtime.
2) Incorporate small, realistic changes, such as B. adapting your immediate environment with cooler nighttime temperatures, new beds, or limiting evening screen time, as opposed to more drastic changes that may be difficult to sustain, such as changing bedtime. Giving up caffeinated beverages can improve sleep, but fewer than two in 10 (19%) adults said they would be willing to try this tactic, while about a third would be willing to change sheets or adjust screen time habits.
3) Connect your new routine to existing habits. Behavioral scientists say we’re more successful at adopting new healthy habits when they’re linked to existing ones. If you watch TV or read before bed to unwind, adding a weighted blanket, which induces a calming sensation through the application of deep touch pressure, can enhance the relaxing effect. If you work out in the evening, you can add a few minutes of gentle yoga, breathwork, or meditation at the end of your session to prepare your mind and body for sleep.
4) Give yourself time to get used to your new routine. There will be days when family, social, or work commitments disrupt your new pattern, making it impossible to quit screen time or eat and drink long before bed. This is where a meditation routine or weighted blanket can come in handy to quickly calm a busy mind or body just before bed. Eventually, you will reap the health benefits of consistent, quality sleep.-BPT