{"id":2642,"date":"2016-03-08T09:04:08","date_gmt":"2016-03-08T14:04:08","guid":{"rendered":"https:\/\/amerisleep.com\/blog\/?p=2642"},"modified":"2023-08-22T10:44:06","modified_gmt":"2023-08-22T17:44:06","slug":"sleep-awareness-week","status":"publish","type":"post","link":"https:\/\/amerisleep.com\/blog\/sleep-awareness-week\/","title":{"rendered":"Sleep Awareness Week Challenge: Seven Days to Healthier Slumber"},"content":{"rendered":"<p>Need to revamp your sleep schedule? Take part in Sleep Awareness Week with this seven day plan for better slumber.<\/p>\n<p><!--more--><\/p>\n<p>Each spring, the National Sleep Foundation aims to raise awareness of common sleep problems and healthy habits, with the goal of helping America get better rest.<\/p>\n<p>It\u2019s an important objective, too. Recent studies from the\n<style>\n.src-link {\r\n    position: relative;\r\n    color: #1862B1;\r\n\tdisplay:inline-flex !important;\r\n\ttext-decoration:underline;\r\n\tmargin-left: 3px;\r\n\tpadding: 0 !important\r\n}\r\n.src-link .check {\r\n    position: relative;\r\n    top:5px;\r\n}\r\n.src-link:hover {\r\n    color: #00338d;\r\n    cursor: pointer;\r\n}\r\n.src-link svg:hover {\r\n    fill: #00338d;\r\n    cursor: pointer;\r\n}\r\n.src-link:hover .src-popup {\r\n    display: -webkit-box;\r\n    display: -ms-flexbox;\r\n    display: flex !important;\r\n    -webkit-box-orient: vertical;\r\n    -webkit-box-direction: normal;\r\n    -ms-flex-direction: column;\r\n    flex-direction: column;\r\n\tz-index: 10;\r\n}\r\n.src-link .src-popup {\r\n    position: absolute;\r\n\ttop:23px;\r\n    width: 250px;\r\n    padding: 30px;\r\n    display: none !important;\r\n    -webkit-box-shadow: 0 3px 12px rgba(0, 0, 0, 0.12);\r\n    box-shadow: 0 3px 12px rgba(0, 0, 0, 0.12);\r\n    background: #fff;\r\n}\r\n@media screen and (max-width: 600px) {\r\n    .src-link .src-popup {\r\n        position: fixed;\r\n        top: 50%;\r\n        left: 50%;\r\n        -webkit-transform: translate(-50%, -50%);\r\n        -ms-transform: translate(-50%, -50%);\r\n        transform: translate(-50%, -50%);\r\n    }\r\n}\r\n.src-link .src-popup:hover {\r\n    cursor: auto;\r\n    display: -webkit-box;\r\n    display: -ms-flexbox;\r\n    display: flex;\r\n    -webkit-box-orient: vertical;\r\n    -webkit-box-direction: normal;\r\n    -ms-flex-direction: column;\r\n    flex-direction: column;\r\n}\r\n.src-link .src-popup-verified {\r\n    display: -webkit-box;\r\n    display: -ms-flexbox;\r\n    display: flex;\r\n    margin-bottom: 12px;\r\n    color: #00338d;\r\n    font-size: 12px;\r\n    font-weight: 700;\r\n    line-height: 18px;\r\n    letter-spacing: 0;\r\n}\r\n.src-link .src-popup-verified .circle-check {\r\n    margin-right: 6px;\r\n}\r\n.src-link .src-popup-title {\r\n    display: block;\r\n    margin: 0 0 12px;\r\n    font-size: 14px;\r\n    line-height: 21px;\r\n    font-weight: 700;\r\n    letter-spacing: 0;\r\n    color: #2b2b2b;\r\n}\r\n.src-link .src-popup-summary {\r\n    display: block;\r\n    margin: 0 0 10px;\r\n    color: #2b2b2b;\r\n    font-size: 12px;\r\n    line-height: 18px;\r\n    letter-spacing: 0;\r\n}\r\n.src-link .src-popup-link {\r\n    display: inline-block;\r\n    font-size: 12px;\r\n    line-height: 16px;\r\n    background: #fff;\r\n}\r\n\r\n.src-popup-link{\r\n    padding-left: 10px;\r\n}\r\n\r\n.src-link .src-popup-link:hover {\r\n    text-decoration: underline;\r\n}\n<\/style>\n<span class=\"src-link\">\r\n\t<a href=\"https:\/\/www.cdc.gov\/mmwr\/volumes\/65\/wr\/mm6506a1.htm\" target=\"_blank\" rel=\"noopener\">U.S. Centers for Disease Control<\/a><svg class=\"check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"5.727\" height=\"4.786\" viewBox=\"0 0 5.727 4.786\">\r\n  <path data-name=\"Path 1\" d=\"M81.56,130.3l1.828,2.112,3.328-3.967\" transform=\"translate(-81.277 -128.205)\" fill=\"none\" stroke=\"#208bfd\" stroke-width=\"0.75\"\/>\r\n<\/svg>\r\n\r\n\t<span class=\"src-popup\">\r\n\t\t<span class=\"src-popup-verified\">\r\n\t\t<svg class=\"circle-check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"17\" viewBox=\"0 0 17 17\">\r\n\t\t  <g transform=\"translate(-56 -122)\">\r\n\t\t\t<g data-name=\"Ellipse 1\" transform=\"translate(56 122)\" fill=\"#fff\" stroke=\"#00338d\" stroke-width=\"1\">\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8.5\" stroke=\"none\"\/>\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8\" fill=\"none\"\/>\r\n\t\t\t<\/g>\r\n\t\t\t  <path data-name=\"Path 1\" d=\"M81.963,132.446l3,3,7-7\" transform=\"translate(-22.463 -0.946)\" fill=\"none\" stroke=\"#00338d\" stroke-width=\"1\"\/>\r\n\t\t  <\/g>\r\n\t\t<\/svg>\t\t\t\r\n\t\t\tVerified Source\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-title\">\r\n\t\t\tCenters for Disease Control and Prevention (CDC)\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-summary\">\r\n\t\t\tThe United States\u2019 health protection agency that defends against dangers to health and safety.\r\n\t\t<\/span>\r\n\t\t<a href=\"https:\/\/www.cdc.gov\/mmwr\/volumes\/65\/wr\/mm6506a1.htm\" target=\"_blank\" aria-label=\"Click to view source link for U.S. Centers for Disease Control\" class=\"src-popup-link\" rel=\"noopener\">\r\n\t\t   View source\r\n\t\t<\/a>\r\n\t<\/span>\r\n<\/span>\r\n\tshow that over one-third of us regularly skimp on shut eye. Although it may not seem like a big deal to miss on out on rest, millions of drowsy people mean more dangerous roads, more costly health care, and reduced productivity.<\/p>\n<p>Not to mention, <a href=\"https:\/\/amerisleep.com\/blog\/insufficient-sleep-united-states\/\">sleep deprivation<\/a>\u00a0impairs learning, decision making, emotions, and adds stress. It also raises risks of heart disease, Alzheimer disease, diabetes, cancer, obesity and more &#8212; some of the most significant health concerns facing people today.<\/p>\n<p>One of the best ways to improve your chances of a good night\u2019s rest is adopting healthy sleep hygiene habits. Research has found that certain behaviors, like turning off electronics, sticking to a regular schedule, and avoiding caffeine late in the day are associated with more restful sleep and reduced risk of insomnia.<\/p>\n<p>With Daylight Savings Time around the corner, it\u2019s a good time to take a closer look at sleep and make sure you\u2019re getting enough. To make the transition a little easier, the<span class=\"src-link\">\r\n\t<a href=\"https:\/\/www.sleepfoundation.org\/press-release\/sleep-awareness-week-2020\" target=\"_blank\" rel=\"noopener\">National Sleep Foundation<\/a><svg class=\"check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"5.727\" height=\"4.786\" viewBox=\"0 0 5.727 4.786\">\r\n  <path data-name=\"Path 1\" d=\"M81.56,130.3l1.828,2.112,3.328-3.967\" transform=\"translate(-81.277 -128.205)\" fill=\"none\" stroke=\"#208bfd\" stroke-width=\"0.75\"\/>\r\n<\/svg>\r\n\r\n\t<span class=\"src-popup\">\r\n\t\t<span class=\"src-popup-verified\">\r\n\t\t<svg class=\"circle-check\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"17\" viewBox=\"0 0 17 17\">\r\n\t\t  <g transform=\"translate(-56 -122)\">\r\n\t\t\t<g data-name=\"Ellipse 1\" transform=\"translate(56 122)\" fill=\"#fff\" stroke=\"#00338d\" stroke-width=\"1\">\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8.5\" stroke=\"none\"\/>\r\n\t\t\t  <circle cx=\"8.5\" cy=\"8.5\" r=\"8\" fill=\"none\"\/>\r\n\t\t\t<\/g>\r\n\t\t\t  <path data-name=\"Path 1\" d=\"M81.963,132.446l3,3,7-7\" transform=\"translate(-22.463 -0.946)\" fill=\"none\" stroke=\"#00338d\" stroke-width=\"1\"\/>\r\n\t\t  <\/g>\r\n\t\t<\/svg>\t\t\t\r\n\t\t\tVerified Source\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-title\">\r\n\t\t\tNational Sleep Foundation\r\n\t\t<\/span>\r\n\t\t<span class=\"src-popup-summary\">\r\n\t\t\tNonprofit focused on educating about sleep health.\r\n\t\t<\/span>\r\n\t\t<a href=\"https:\/\/www.sleepfoundation.org\/press-release\/sleep-awareness-week-2020\" target=\"_blank\" aria-label=\"Click to view source link for National Sleep Foundation\" class=\"src-popup-link\" rel=\"noopener\">\r\n\t\t   View source\r\n\t\t<\/a>\r\n\t<\/span>\r\n<\/span>\r\n\tput together a seven day plan for incorporating some of these good habits into your routine. Their infographic below outlines the steps:<\/p>\n<figure id=\"attachment_2654\" aria-describedby=\"caption-attachment-2654\" style=\"width: 600px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/03\/NSF_SAW_Infographic_full.png\" rel=\"attachment wp-att-2654\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2654\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/03\/sleep-awareness-week.png\" alt=\"National Sleep Foundation: Sleep Awareness Week\" width=\"600\" height=\"400\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/03\/sleep-awareness-week.png 600w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/03\/sleep-awareness-week-300x200.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><figcaption id=\"caption-attachment-2654\" class=\"wp-caption-text\">Click to view full size infographic<\/figcaption><\/figure>\n<h3>Day 1: Make Time for Sleep<\/h3>\n<p>Most adults need between <a href=\"https:\/\/amerisleep.com\/blog\/oversleeping-the-health-effects\/\">seven to nine hours<\/a> of sleep each night to feel their best. Think about how long you usually sleep when you don\u2019t have to get up for anything, or what amount usually leaves you feeling awake and rested. Subtract that from the time you must wake up in the morning, and set a bedtime that allows you enough time to get ready for bed.<\/p>\n<p>For example, if you need to be awake by 7 AM and you need 7.5 hours of sleep, getting ready for bed between 10:30 and 11 PM would be a good target. Kids can have <a href=\"https:\/\/amerisleep.com\/blog\/sleep-tips-for-parents\/\">significantly different<\/a> sleep needs, so be sure to take the family\u2019s schedule into account.<\/p>\n<h3>Day 2: Eat Dinner Before Bedtime<\/h3>\n<p>Going to bed on a full stomach can make sleep less restful, and certain foods contribute to uncomfortable indigestion and bloating. <a href=\"https:\/\/amerisleep.com\/blog\/eating-before-bed\/\">Eating before bed<\/a> can also leave you with acid reflux and heartburn from lying down too soon after eating. The National Sleep Foundation\u2019s experts say it\u2019s best to eat dinner a couple of hours before bed so you still feel sated, but not full.<\/p>\n<p>The types of foods you eat can also affect sleep. <a href=\"https:\/\/amerisleep.com\/blog\/interview-dietician-toby-amidor\/\">Studies have found<\/a> that spicy and fatty foods can delay or make sleep less restful, while eating carbohydrates in the evening can contribute to better rest. Try preparing <a href=\"https:\/\/amerisleep.com\/blog\/sleep-inducing-dinners\/\">healthy, balanced dinners<\/a> with moderate portions, and if you do get hungry later, choose smart bedtime snacks like crackers and peanut butter, oatmeal, or a small sandwich.<\/p>\n<h3>Day 3: Power Down Electronic Devices<\/h3>\n<p><a href=\"https:\/\/amerisleep.com\/blog\/sleep-all-night-naturally\/\">Blue light<\/a> emitted by televisions, computers, laptops and smartphones is known to disrupt melatonin, which has the effect of keeping you up later. They can also be distracting, and sometimes even distressing.<\/p>\n<p>When you head to bed, make sure you put your phone, computer and TV to sleep, too. Some sleep experts suggest turning the television off at least an hour before bed to keep sleep clocks on track, especially for children.<\/p>\n<h3>Day 4: Make Your Bedroom Sleep-Friendly<\/h3>\n<p>Check your bedroom for potential sleep stealers, to ensure it\u2019s helping and not hindering your efforts. An <a href=\"https:\/\/amerisleep.com\/blog\/health-effects-old-mattresses\/\">old or uncomfortable mattress<\/a>, unsupportive pillows, or bedding that\u2019s too hot or too cold can all make it harder to get to bed, and stay asleep throughout the night.<\/p>\n<p>Your room\u2019s temperature should be fairly cool, since <a href=\"https:\/\/amerisleep.com\/blog\/ask-science-is-cold-good-for-sleep\/\">studies show<\/a> that cooler air supports faster, deeper sleep. Generally, the recommended range is between 65 and 72 degrees Fahrenheit. The NSF also recommends cool colors (think blues, greens, neutrals and pastels) for bedroom paint and decor.<\/p>\n<h3>Day 5: Start a Bedtime Ritual<\/h3>\n<p>Many parents know that a set routine is helpful for getting kids to settle down for bed, but having a pre-sleep ritual also helps us adults (particularly middle-age and <a href=\"http:\/\/www.huffingtonpost.com\/2014\/01\/07\/consistent-routines-sleep-daily-habits_n_4532150.html\" target=\"_blank\" rel=\"noopener noreferrer\">younger adults<\/a>). Most experts suggest no more than hour of variation from day to day, even on weekends, to keep your internal clock running smoothly.<\/p>\n<p>Keeping bedtimes and wake times fairly regular helps normalize our internal circadian rhythm, so you feel drowsy around bedtime and awake during the day. Following a pattern can also tell your body that bedtime is coming, and including calming things like a warm bath, light stretching, or journaling help set the mood for sleep.<\/p>\n<h3>Day 6: Banish Stress and Worries Before Bed<\/h3>\n<p>Stress over the day\u2019s events and future to-dos both contribute to sleeplessness, so if you find yourself tossing and turning, make an effort to decompress before bedtime.<\/p>\n<p>One technique many people find helpful is jotting down your thoughts or concerns on a bedside notepad. Other proven <a href=\"https:\/\/amerisleep.com\/blog\/sleep-better-every-night\/\">ways to reduce stress<\/a> include deep breathing and visualization. Regular exercise and stretching are both shown to help with stress management as well. Try different things and see what works best for you.<\/p>\n<h3>Day 7: Keep it Up, and Mark Your Calendar!<\/h3>\n<p>When things like Daylight Savings Time and vacations come up, plan in advance and adjust your schedule gradually if possible to minimize impact and stay well-rested. During March, we \u201cspring forward,\u201d meaning you\u2019ll lose an hour of sleep, and in November, we \u201cfall back,\u201d so you\u2019ll gain an hour (unless you\u2019re in Arizona, Hawaii, or other regions where DST is not observed).<\/p>\n<p>Most of all, continue sticking with your healthier habits. Much of it goes hand in hand with healthy living, such as eating a balanced diet, occasional exercise and practicing moderation. When things do get off track from time to time, don\u2019t stress too much (worrying about sleep itself can actually be <a href=\"https:\/\/amerisleep.com\/blog\/psychology-better-sleep\/\">counterproductive<\/a>!) Instead, work on gradually reintroducing these good habits back into your routine for better sleep and better health.<\/p>\n<figure id=\"attachment_2653\" aria-describedby=\"caption-attachment-2653\" style=\"width: 600px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/03\/NSF_SAW_Infographic_full.png\" rel=\"attachment wp-att-2653\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2653\" src=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/03\/NSF_SAW_Infographic.png\" alt=\"National Sleep Foundation: Sleep Awareness Week\" width=\"600\" height=\"776\" srcset=\"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/03\/NSF_SAW_Infographic.png 600w, https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/03\/NSF_SAW_Infographic-232x300.png 232w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><figcaption id=\"caption-attachment-2653\" class=\"wp-caption-text\">Click to view full size infographic<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Need to revamp your sleep schedule? Take part in Sleep Awareness Week with this seven day plan for better slumber.<\/p>\n","protected":false},"author":6,"featured_media":2659,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[5,34],"tags":[],"jetpack_featured_media_url":"https:\/\/amerisleep.com\/blog\/wp-content\/uploads\/2016\/03\/sleep-awareness-week-1.png","_links":{"self":[{"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/posts\/2642"}],"collection":[{"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/comments?post=2642"}],"version-history":[{"count":0,"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/posts\/2642\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/media\/2659"}],"wp:attachment":[{"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/media?parent=2642"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/categories?post=2642"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/amerisleep.com\/blog\/wp-json\/wp\/v2\/tags?post=2642"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}