Why should we make healthy sleep a New Year’s resolution?
According to a 2018 survey from YouGov Omnibus, over a third of the Thai population (35%) sleeps less than the recommended seven hours or more of sleep every night, as recommended by the American Academy of Sleep Medicine (AASM).
“Insufficient sleep contributes to the risk for several of today’s public health epidemics, including cardiovascular disease, diabetes and obesity. As such, it is critical that we incorporate healthy sleep habits and routines into our daily lives to be our best in 2021,” said Dr. Kannan Ramar, AASM President.
Resolve to make 365 days of healthy sleep your goal for 2021 by keeping in mind its extensive benefits:
- Sleep makes you healthier – Without good sleep, both mental and physical health suffer greatly, putting people at an increased risk of chronic disease.
- Sleep makes you happier – Sleep has a positive effect on mood and overall sense of well-being and can improve relationships with others.
- Sleep makes you smarter – Getting the right amount of sleep is conducive to learning, memory recall, creativity and cognitive function.
Here are some tips to kick off the New Year with healthy sleep:
- Obtain adequate sleep – Set a bedtime that allows you to get enough sleep so you wake up feeling refreshed and alert. Identify an appropriate bedtime for your age and lifestyle using the AASM bedtime calculator.
- Establish a bedtime and waketime routine – Consider developing a nightly routine that evokes calm and relaxation, which may include reading, journaling or meditating.
- Ensure the bedroom is a space for sleep – Limit noise and distractions by making your bedroom quiet, dark and a little bit cool – and only use the bed for sleeping, not watching TV or reading.
- Set boundaries for blue light exposure – Consider setting a technology curfew by turning off your TV and other electronic devices 30 minutes to an hour before bedtime. Silence your notifications and charge your devices away from your bed so you are not tempted to look at social media or news alerts.
- Limit alcohol, caffeine and large meals before bed – Avoid consuming caffeine after lunch and avoid alcohol near bedtime, as both can disrupt sleep.
This article was originally published by Brandpoint and is reproduced here with full authorization. Some statistics have been updated from the original article to reflect the Thai market.