NDSU Extension - Dickey County

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Stop Hitting Snooze

Aimee Ellinger, 4-H/Youth Development and FCW Agent

Snooze ButtonIts Monday morning and I have hit snooze for the 5th time, I keep trying to push my limit on how fast I can get dressed in the morning. Currently these few extra hours of sleep seem so much more important than picking out my outfit for work or cooking breakfast. Finally, I push the alarm as long as I can, I race to get ready and rush out the door. I know the consequences of hitting snooze in the morning, I feel groggy and unprepared for my day. For some reason though I can’t help hitting that button in the morning that allows me a few more minutes of much needed rest.  Surprisingly I am not alone,  57%  of Americans also love the snooze button. In an article by The Journal for Sleep Specialist, a study by French tech firm Withings, results showed we spend a total of 3.5 months of our lives hitting the snooze button.  Not only are we hitting the snooze more, we also are not getting enough sleep.  In a survey by the Better Sleep Council, 48 percent of Americans stated that they do not get enough sleep. On average adults need seven to eight hours of sleep, we all know this is important but how many of us are getting this much rest?  It’s important to take this recommendation to heart; sleep deprivation can be dangerous to your health and those around you. The most  common issues related to lack of sleep, include fatigue and inability to concentrate. The Longer-term issues related include links to heart disease, strokes, diabetes and mental health issues. A lack of sleep can also mess with our hormones linked to appetite control, leading to weight gain over time.

Now that you know the dangers related with lack of sleep its important to put some healthy practices in your tool box to help you get a better night’s rest.

  1. Increase Bright Light Exposure During the Day- get out and soak in some rays.  Your body will develop a natural rhythm.
  2. Reduce Blue Light Exposure in the Evening- do not use your phone an hour before bed.
  3. Don't Consume Caffeine Late in the Day-when consumed late in the day, the stimulation can stop your body from naturally relaxing at night.
  4. Reduce Irregular or Long Daytime Naps- These naps can have a affect on your sleep at night.
  5. Try to Sleep and Wake at Consistent Times-Your body's circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.
  6. Don't Drink Alcohol- Drinking a couple of drinks at night can have a   negative affect your sleep and hormones.

(17 Proven Tips to Sleep Better at Night, www.healthline.com)

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