Living in a fast-paced world, we try to make the most of our 24 hours to do more and achieve our goals faster. This means we maximize our day and, more often than not, sacrifice our sleep to get more hours of work and get more things done.
Such habit, however, ends up hurting us and our health in the long run. Sleep is a vital aspect of our well-being. It is through sleep that the body is recharged, growth hormones are released, bodily tissues and muscles are repaired, immunity is bolstered, and stress hormone levels are reduced, among others. Losing sleep, especially when it happens frequently, will have adverse effects on your health.
In celebration of World Sleep Day on March 13, Fitbit wants to help every Filipino adopt better and healthier sleeping habits. Here are Fitbit’s tips on how to get a good night’s rest:
1. Turn all lights and screens off
Switch off all sources of light—not only your main lighting, but all electronics that emit any form of light. This includes mobile phones, laptops, or tablets.
Gadgets could keep your mind awake, and your body right along with it. Set a curfew for you to do a hard stop at checking messages, scrolling through your feed, and other smartphone activity. Keep these devices away from arm’s reach before bed so you can train your mind and body to focus on resting for the night.
2. Set a schedule
A consistent bed time can greatly improve your sleeping habits. Your body naturally craves regularity and keeping your circadian clock dialed in is crucial in upholding quality sleep. As your body adjusts to getting enough rest, you should be waking up naturally at the optimal time each morning, as well.
3. Cut back on caffeine and alcohol
Limit your caffeine intake to just your morning cup of coffee as caffeine could affect your sleep for hours after drinking.
Studies have shown that drinking alcohol before bed may help you fall asleep faster. However, it will also cause you to toss, turn, or wake up throughout the night, thus bringing down your overall sleep quality.
4. Try out Fitbit’s new advanced sleep features
Fitbit’s latest features–which is available on most of its fitness trackers–will not only help you better understand your sleep, but provide the features to help you improve it.
The Sleep Stages feature uses the PurePulse heart rate and sensitive motion detectors to help you measure the time you spent in the different sleep stages. It also monitors your time awake in order to better understand your sleep quality.
The Sleep Score feature provides you a nightly score in the Fitbit app. The score is based on your heart rate (sleeping and resting), restlessness, time awake, and Sleep Stages.
The Sleep Mode feature simultaneously disables your screen display and silence notifications. This ensures a disturbance-free slumber at night. Additionally, you can activate this mode anytime you don’t want to be interrupted, like during a workout or in a meeting.
5. Decompress after a long day
Learning how to destress and maintain a positive outlook even after a long, hectic day is one of the most underrated ways to improve your sleep and your overall health. Find simple ways to unwind at the end of the day. You can go for a walk, take a yoga class, meditate, or take a two-minute guided breathing session with Fitbit’s Relax feature.
This World Sleep Day, make a commitment to yourself to get the best possible slumber every night—so you can face each day fully recharged and ready to make the most out of your 24 hours. Fitbit, through its wide range of innovative products, helps in improving overall health and wellness by continuing to innovate on its sleep tracking features.