The Guardian recently published an interesting piece. It was a pretty dense article, but the gist of it was that the shorter you sleep, the shorter your life.
If you're anything like us, you probably just perked up. Not only because you want to live a full and healthy life, but because you have always had trouble falling asleep and staying asleep.
You can check out the article on the sleep science here, but, for the sake of time, let's look at a couple of things that jump off the page.
Mind-blowing sleep stats
- In 1942, less than 8% of the population was trying to survive on 6 hours of sleep or less. In 2017, that number is 50%.
- An adult sleeping only 6.75 hours a night would be predicted to live only to their early 60s without medical intervention.
- If you drive a car when you have had less than five hours’ sleep, you are 4.3 times more likely to be involved in a crash. If you drive having had four hours, you are 11.5 times more likely to be involved in an accident.
- The time taken to reach physical exhaustion by athletes who obtain anything less than eight hours of sleep, and especially less than six hours, drops by 10-30%.
- There are now more than 100 diagnosed sleep disorders, of which insomnia is the most common.
- And our favorite: When you’ve been awake for 19 hours, you’re as cognitively impaired as a drunk!
So, what are we to do? Clearly, getting enough sleep is critical to our health, our ability to fight off diseases, and stay mentally focused. Yet, we can’t seem to adhere to a routine.
How to improve your sleep
Here are a couple things to consider as you get ready to catch some zzz’s tonight. They just might save your life…or at a minimum, prolong it.
1. Tidy up
Make your bedroom your sanctuary. Keep it clean so that you feel relaxed and at ease when you slip into bed at night. Limit exposure to light.
2. UnplugTurn off the screens. This doesn’t just apply to television. Charge your phone outside of your bedroom. It helps to avoid the temptation of grabbing the phone in the middle of the night if you wake up.
3. Clean up
Shower or bathe before bed. A hot bath aids sleep because dilated blood vessels radiate inner heat, and your core body temperature drops. A drop in core temperature helps to initiate a successful sleep cycle.
4. Get notified
Set a reminder to go to sleep. I know that sounds juvenile, but in today’s world of binge-worth TV and endless distractions, it helps to set a time, every night, where you wind down and begin your evening routine.
5. Make friends with Melatonin
Melatonin is your friend. Melatonin is a natural occurring hormone that helps to facilitate sleep. The gland that creates Melatonin is "turned on" when darkness occurs. When Melatonin levels are high, sleep becomes more inviting. If you need to kick-start your evening routine, a melatonin supplemeent may be a good option.*
Tespo’s Sleep Formula
We created Tespo Sleep, a melatonin supplement that helps to do just that. 3mg of melatonin help to promote relaxation. But that's not it. We also added GABA and Taurine help to promote relaxation and reduce anxiety, and 100 mg of 5-HTP helps regulate mood and behavior. *
Give it a try. For more information, click the button below.
Do you have trouble sleeping? We’d love to hear from you in the comments below.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Tespo recommends you consult with a doctor before beginning a melatonin supplement routine.