Based on a study by Gallup news, we are currently experiencing a 13% decrease in our sleep time since the 1940s. Our average is about 6.9 hours of sleep, and 35% of adults do not get the recommended sleep time of 7 hours.
One of the causes of our sleep deprivation is our relationship with technology. Too much screen time can cause a lack of quality sleep. Research has now demonstrated that the screen light (called blue light) of our device can stimulate the cells in our eyes and reset our internal clock, which is the circadian rhythm. Not only does this affect our sleep, but it could also cause some health issues since circadian rhythm issues are connected to cancer, metabolism issues, and cognitive dysfunctions.
You can improve your sleep by applying this one secret, put in practice a daily bedtime routine.
It is proven that a routine will trick your body into falling asleep at a specific time. Try to observe yourself, is there a time when you are tired? If so, make sure you go to bed before that time. Create a routine that allows you to complete everything before that time and go to bed. You can also set an alarm that will tell you that it’s time to prepare yourself for bedtime. That way, you are less likely going to forget what time it is and be more successful at implementing a routine.
During your bedtime routine, make sure to shut down all electronics 1 hour before bed and add some calming rituals. Here are a few examples you can try:
- Take a bath
- Go to bed one hour before bedtime and read
- Drink an herbal tea
- Listen to calming music
- Write in a journal
- Do a meditation
During that hour before bed, it is essential to avoid bright light; that way, you don’t reset your circadian rhythm. You can also create a comfortable atmosphere like set the room between 60 F to 67 F for optimal sleep temperature. Try sleeping with a fan on or a white noise machine. Having a constant sound in the room could help you maintain your sleep. If you like essential oils, put a drop of lavender on your pillow, this will help the brain relax. It is a good idea to consult a sleep expert if you continue experiencing sleep deprivation.