Sleep: Quality Over Quantity
The average American gets 7 hours and 36 minutes of sleep every night, according to the National Sleep Foundation. That sounds good, right? It would be, except “Twenty percent of Americans reported they did not wake up feeling refreshed on any of the past seven days”. Because of this, it’s clear that the quality of your sleep is even more important than the quantity of sleep that you get.
The connection between your sleep habits and your personal health is very strong. The same survey found that “sixty-seven percent of those with less than good sleep quality also report “poor” or “only fair” health.” That’s a one or a two on a five-point scale. Good health enables us to adapt to meet the challenges of our environment without limitations. To take action to improve the quality of your sleep, consider these factors: preparation, environment, and behaviors before, during, and after sleep.
To better prepare for sleep, get 15-30 minutes of sun exposure during the day, exercise (best in the morning, alright at night), stretch before bed, turn off electronics at least an hour before sleeping, and avoid eating or drinking late at night. Avoid consuming too much alcohol, caffeine, and tobacco because all of these may disturb your deep sleep.
Make your sleeping environment quiet (other than having white noise), dark, and cool (about 62 degrees Fahrenheit) with a light blanket. Spend time making sure that your room is free from disturbances by turning off any electronic devices that could produce noise.
Sleep on your back or side in an open and tall position. Avoid folding yourself into a ball, putting your arm under your head, or crushing your arm and shoulder under yourself. Focus on making your breathing pattern deeper and slower. You may mentally repeat a word or phrase over and over to soothe your mind and avoid racing thoughts.
In the morning, avoid snoozing by setting your alarm as late as possible. When you wake up, take time to breathe deeply and slowly. Spend five or ten minutes gently stretching your neck, shoulders, back, and legs soon after waking. This is the most important time of the day to stretch because we experience up to 40% less circulation during the night.