According to the U.S Gallop poll less than 40% of American get the recommended sleep per day of 7-9 hours of sleep per day. If you don’t get enough sleep and need tips on improving how much you get, you might be part of the majority. Don’t worry – we totally get it.
Lack of sleep for many Americans is due to stress, health problems and cognitive issues. Sixty-seven percent of Americans 65 years old and older get the most sleep based on Gallop statistics. Surprisingly, Americans got more sleep in the 1940’s and one of the things is that we are stimulated with so much in our society whether it’s the internet, social media, tablets, laptops, TV the size of billboards in every room of the house, and so on.
Turn it off
Those devices make it hard to turn it off and rest – resting your eyes, resting your ears and resting your Brain. When you have those audio and video devices always on, especially in the age where all of our technology and devices are connected in some way or fashion, it makes it very difficult to sleep because you are overstimulated. And this doesn’t age discriminate. It affects everyone, but it especially afects kids and teenagers, and more so than kids and teenagers growing up in the 80’s and even the 90’s. When I was a kid in the 1980’s the only video device was the TV and there were like 5-7 channels, and this was before cable TV changed our lives.
Improving Poor Sleep
Here are things you can do to improve your sleep:
- Stay away from drinking any caffeinated drinks like coffee, tea, or energy drinks, regardless of the time of day
- Try not to workout too late at night. Because you’ll have problems going to sleep. When you workout it raises your heart rate, and it takes time for your heart rate to stabilize back to normal. It’s like taking a big shot of caffeine before going to bed.
- Regular workout activity will help you sleep better, just make sure it is not late at night.
- Minimize daytime naps. If you nap during the day, then obviously that it will affect you going to bed on time or going to sleep at all.
- Create a room or place where your sleep doesn’t involve a lot of loud noise or a lot of light beaming into your room. If you create a stress-free and restful environment, you’ll sleep better.
- Go to bed and sleep at the same time. This also goes the same for waking up at the same time every day. When you do that, it reinforces your body’s sleep and wake-up cycle.
Sleep well, Take Charge!
Eating clean and starting a weight and strength training exercise regime will be a life-changing experience. A few small changes to your everyday habits and routines set you up for success.
For more information on eating clean and weight training for the new year and to find support for your fitness goals, message us online today.
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Take care,
Obi Obadike
