Sleep is important for just about everything in your life. Yes, sleep may be free but if you don’t get enough, it could be costly. In a study by economists Mathew Gibson and Jeffrey Shrader, they find that getting one hour extra of sleep per week can result in a 5% higher wage. Mathias Basner, a professor of sleep and chronobiology says that, “When you’re sleep deprived, your productivity is lowered, your mood changes, and your creativity is impaired.”
One in three Americans receive less than the recommended 7 hours of sleep per night. If you are one of them, you are at a higher risk for illnesses like heart disease, diabetes, and obesity.
A few ways to help you get more z’s:
Stick to a sleeping schedule
If you go to bed and wake up at the same time every day this will help set your body’s internal clock, which will optimize your quality of sleep.
Fight the after-dinner drowsiness
If you are feeling tired before your bedtime, get off the couch and do something that is mildly stimulating. Giving in to your sleepiness early will interrupt your sleep cycle and you may wake up in the middle of the night and not be able to fall back asleep.
Expose yourself to the sunlight
On work breaks go outside and take a walk. Expose yourself to the sun as often as possible during the day.
At night avoid technology 1-2 hours before bed
The blue light emitted from the screens are very disruptive to your brain making you think its daytime.
If you wake up in the middle of the night, keep lights down
Not exposing yourself to bright light in the middle of the night will make it easier for you to fall back asleep.