Overhaul Your Sleep Routine Tonight!

Sleep, glorious sleep. We smash our snooze buttons in the morning hoping for just ten more minutes of it, and daydream about being back in bed while we are at work. Most people love sleep, yet the majority of us feel like we don’t get enough shut eye.

So, what are the main causes of sleep deprivation? What’s turning so many of us into insomniacs?

Equating the Causes of Lost Sleep

Modern insomnia stems from many things: caffeine, alcohol, and technology—just to name a few. I’ve written about this in the past, and found a formula that best addresses these sleep-related issues. It’s as simple as 10-3-2-1-0.

• 10: Stop drinking coffee and other caffeinated drinks ten hours before you plan to go to sleep.

• 3: Stop eating and drinking alcohol three hours before bed.

• 2: Stop thinking about work two hours before bed.

• 1: Stop using electronic devices, such as your smartphone or television, one hour before bed.

• 0: The number of times you should hit the snooze button when you wake.

While finding ways to make up for lost hours of rest requires dedication, sticking to this rhythm will eliminate the need for more sleep.

Falling Asleep in the Era of Smartphones

This is where many people struggle. For whatever reason, we find ourselves reaching for our smartphones the moment we get into bed. It’s almost as if all the news stories and social media posts from the day were completely unimportant until right around bedtime.  

When trying to fall asleep at night, an important first step is to dim all the lights—not just the lightbulbs!

The phenomenon known as “light pollution” is likely what’s keeping you awake at night! Light pollution is defined as “the inappropriate or excessive use of artificial light.”  The article What is Light Pollution and Why Should You Care?, elaborates:

“Humans aren’t immune to the effects of light pollution. Artificial light is a major cause of insomnia and daytime fatigue, which as we all know, can be a huge hindrance when it comes to work and school. Since we’re constantly bathed in artificial light, whether at work, school, or running errands, our natural circadian rhythms are thrown off and our bodies aren’t sure when to start powering down for the night. Using smartphones and laptops and watching TV at night is especially harmful, as the blue light these devices emit prevents our bodies from releasing melatonin, known as the sleep hormone.”

Most smartphone companies have caught onto this rising sleep issue. They have responded by creating operating system updates that have a “night mode.” These settings limit the blue light emitted by phone screens by slightly altering the colors to be more amber.

While this is helpful for your eyes during screen time in the evenings, do your absolute best to stick to the one-hour rule. Keep your eyes off illuminated screens an hour before you plan to be asleep. Instead, try meditating, light yoga, or a warm shower before bed.

Waking Up to Tech Distractions

People are all-too-frequently glued to their phones as soon as they wake up as well.

An article titled Disconnect to Decompress: Why You Need to Take Time For Yourself gives perfect insight into balancing morning routines and device usage:

“Checking email or social media as soon as your eyes open is tempting. However, the practice can derail your best-laid plans, as you lose focus and become captive to whatever action items your inbox and newsfeed hold. To center yourself and prepare for the day ahead, consider waiting to check your devices until after breakfast.”

Just as you don’t want your smartphone to be the last thing you look at before you fall asleep, you shouldn’t roll out of bed and immediately latch onto your smartphone.

It’s also common to want to slam a cup of coffee first thing in the morning. But, this could actually have the opposite desired effect. Drinking coffee right after waking up can make people feel sick, and lead to severe caffeine crashes later in the day.

Don’t drink coffee on an empty stomach, and try to get at least one full glass of water in your body before you drink anything else. Proper hydration can truly kickstart your day!

Related: Wellness goal to Drink More Water

Understand The Dangers of Sleep Deprivation

Most people associate grumpiness or haziness as a side effect of not getting proper sleep, however, there are actually much more dangerous side effects at stake.

A comprehensive graphic by Eastern Kentucky University’s Safety Management program explains the dangers and statistics around sleep deprivation and associated fatigue:

• Workers with sleep problems are at 1.6 times higher risk of being injured at work.
• 13 percent of total workplace injuries are due to sleep-related fatigue.
• Sleep deficits have been linked to major workplace mishaps including Chernobyl and the Exxon Valdez oil spill.
• Insomnia has cost workplaces in the U.S. an estimated $15-92 billion, due to sickness, workplace accidents, and reduced productivity.

For your own safety, the safety of your coworkers, and potentially the safety of many others, get proper sleep!

Consider Napping

When feeling sleepy halfway through a long day, oftentimes the very thing we are trying to avoid is the solution to being overly tired: sleep! Never underestimate the power of a proper nap.

While a lot of people in the U.S. don’t practice nap-taking very frequently, and may even view it as a sign of laziness, daily napping is common in many other cultures across the globe.

But how much napping is too much?

Studies show that a simple, 30 to 45 minute nap, can really do the trick. This rejuvenates the body and the mind, leaving a person feeling energized and ready to tackle the challenges of the mid-afternoon grind.

Just be sure that napping doesn’t get out of hand.

Naps longer than 45 minutes can cause the mind to enter R.E.M. (rapid eye-movement) sleep, which is the heaviest level of sleep. This is where dreams happen, and deep rest is attained. However, waking up from an R.E.M. nap can induce sleep inertia. This phenomenon is the feeling of being suddenly jolted awake. Sleep inertia can make a person crave more sleep, and shortly after experiencing it, alertness and focus may be impaired. Waking up from an overzealous nap usually results in a hazy mindset. So leave the deep rest for night time!

With all of this advice, you’re armed for a night of the best sleep ever. But the rest is up to you (no pun intended). Hold yourself accountable and create a plan for better shut eye. A more clear-headed, waking-life awaits!