Let’s talk about sleep! (Did you know today, March 17, 2023, is world sleep day?!)

  • Sleep is essential to your physical and mental health!
  • Good sleep requires 1) Deep sleep (this is restorative) 2) Duration (length of sleep) 3) Continuity (Sleep without interruption…I’m thinking about all of those mommas of newborns and sick children right now!)
  • Just getting 1 night of poor sleep effects your attention span, memory recalls and learning ability. (Consider work and school performance)
  • Did you know 75% of adolescents in the US are sleeping less than their needed 8-10 hours a day?
  • Sleep deprivation can lead to greater risk taking behaviors.
  • 46% of people who struggle with sleep disturbances report work related issues.
  • Sleep loss impacts appetite regulation, typically increasing food intake.

So what are some easy steps to improve sleep quality?

  1. Stay hydrated during the day and don’t consume large amounts of liquids close to bedtime.
  2. Go to bed at the same time overnight. If you find you can’t fall asleep easily at night try waking earlier in the morning.
  3. Get up at the same time every day.
  4. Keep the same schedule- even on the weekends. If your schedule experiences a change, get back on schedule as fast as possible. Many of us know that getting off for 1-2 days can throw off your schedule for much longer.
  5. Stay away from screens in the hour before bed.
  6. Turn off your brain. A) if you are a reader it can be hard to put the book down. Don’t read an addictive book right before bed. (Same goes for binging a show) B) If your to-do list runs through your head create a routine in which you purge all your to-do’s and thoughts ON PAPER a hour or two before your bedtime. The process of purging can keep your brain from cycling back through the same things over and over. It also helps you feel more organized.
  7. Incorporate physical exercise into your routine. One of the greatest predictors of improved sleep is physical activity.

For more information on this topic visit https://worldsleepday.org