Sleep. Sounds trivial, but it’s one of the biggest things we’ll ever do in our lives. Seriously. Over the course of our lives, we spend about a third of it asleep. But are we doing it the right way? In accordance with the Sunshine Protection Act of 2021, the US switched back to Daylight Savings Time on Sunday. So what better time to explore our sleeping habits.
Last week, we discovered the truth about antioxidants, and we’re continuing our focus on health as US clocks “spring forward” an hour. Some see it as losing an hour of sleep to gain extra sunlight in the evening. In fact, the change can be so disruptive with many Americans losing out on sleep and turning up to work on Monday feeling heavy-lidded, that the day has its own name: “Sleepy Monday”.
We might spend around a third of our lives sleeping, but getting good quality sleep can often feel like a challenge. In the US, a third of Americans get less than seven to nine hours of sleep recommended. Poor sleep can translate into less focus, decreased concentration, being less able to remember things, irritation, feeling low, and disruptions to the immune system, and hormones.
Penn State College of Medicine’s Dr Julio Fernandez-Mendoza, a psychiatry and behavioral health professor, says there are many social factors that can impact our sleep. For example, living in an area with higher crime rates can lead to poorer sleep, as can working multiple jobs, and experiencing racial or gender discrimination. Additionally, we all make mistakes when it comes to sleep.
The good news? There are ways we can improve our sleep, so let’s get into it and get ready to get rested!
Know How Much Sleep You Need
According to the University of Chicago’s Sleep Disorders Center’s director, Dr. Kenneth Lee, “people tend to underestimate the amount of sleep they need”. Adults are supposed to get between seven and nine hours of sleep each night. People may like to claim how little sleep they need, but each of us is different.
If you think you might not be getting the right amount of sleep, try switching things up. You can judge things by assessing your mood and productivity. If you’re in a bad mood, or having trouble concentrating, maybe you’re not getting the right amount of sleep.
End Screen Time Before Bedtime
Most of us have become seemingly glued to our screens over recent years, and unfortunately this extends to the bedroom. Blue light from our smartphones, tablets, and TVs can trick our brains into being more alert, and delaying our sleep.
Research is still being conducted into how disruptive blue light can be. Our brains can be stimulated by what we view on our screens, as well as the light. Whether it’s social media posts, or the latest episode of your fave TV show, your sleep can be affected.
Here’s an idea: try to leave your screens out of the bedroom. Leave your phone and tablet in another room when you head to the bedroom. If you have a TV in there, consider removing it.
Napping Affects Your Sleep
Sometimes, when we’re feeling dozy, a short nap can help us to reset and we wake up twenty minutes later feeling refreshed with a different mood. It can be a great way to quickly recharge.
However, napping too much can greatly impact your sleep at night. If your sleep schedule is disrupted too much by your naps, you might be napping too long. A good rule is to keep your naps to no longer than thirty minutes.
“I’ll Sleep At The Weekend!”
Some of us believe we can get away with less sleep on weeknights because we promise ourselves we’ll “catch up” at the weekend. According to Dr. Fernandez-Mendoza, when we skip sleep on weeknights, we “accumulate a sleep debt” which cannot be repaid in full with a weekend lie-in.
In 2022, a paper was published showing that many impairments, like sleepiness and irritability after one or two weeks of sleeping for less than seven hours each night, levelled out after one or two nights of normal sleep. However, other functions like alertness remained even after recovery sleep.
The possible solution? Try to set a regular sleep schedule, and stick to it! Whether it’s a weeknight or the weekend, try to get a regular amount of sleep each night.
Too Much Caffeine Or Booze
Okay, so no one reading this will be surprised that too much caffeine can keep you up at night and disrupt your sleep. However, it takes your body eight hours to metabolize caffeine, so if you have a coffee at 17:00, the caffeine will probably still be working on you at midnight.
Also, you might be surprised to read that alcohol can have a detrimental effect on your sleep. Some people use a drink to get to sleep when they’re stressed. It’s true that alcohol can make you feel sleepy, but it won’t result in good quality sleep. Instead, your sleep may be interrupted and patchy.
We all make mistakes, and it can be easy to get into bad habits when it comes to our sleep. Maybe you have spotted one or two of your own habits in this little list. If so, hopefully you can make a positive change. If you haven’t found any habits you recognize, but feel you aren’t getting the best sleep, tune in for part 2 of this blog post next week.
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Seize the day and contact EJAI Loves Homecare today to see how they can help you and your loved ones