On hectic days where the to-do list is long, busy bees end up sacrificing sleep to get more done. “I’ll sleep when I’m dead” sounds cool but not healthy, let alone sustainable.
In celebration of World Sleep Day on March 13, smartwatch and fitness tracker brand Fitbit, which pioneered sleep tracking, brings the party to the bedroom.
Turn off all lights and screens
This one’s pretty basic: Switch off all sources of light, not only the main lighting, but all electronics that emit any form of light, such as mobile phones, laptops, or tablets. Aside from suppressing the production of melatonin—we’re looking at you, blue light!—gadgets could keep the mind awake, and the body along with it.
Set a curfew when to stop checking messages, scrolling through social media feed, and doing other smartphone activity. Keep these devices away from arm’s reach before bed to train the mind and body to focus on sleep for the night.
Cut back on caffeine and alcohol
If possible, limit caffeine intake to just a morning cup of coffee, as caffeine could affect sleep for hours after drinking. Relying on alcohol to sleep? Studies have shown that drinking alcohol before bed may help a person fall asleep faster, but will also cause them to toss, turn, or wake up in the middle of the night, as it may affect the normal production of chemicals in the body that trigger sleepiness.
Set a sleep schedule
A consistent bedtime can greatly improve sleeping habits. Our body naturally craves regularity and keeping circadian clock dialed-in is crucial in upholding quality sleep. As the body adjusts to getting enough sleep, waking up naturally at the optimal time each morning follows.
Take advantage of sleep innovation
Fitbit’s latest sleep features let users better understand their sleep, as well as provide the features to help improve it. For instance, Sleep Stages records the time spent in different sleep stages—light sleep, deep sleep, and REM—using the PurePulse heart rate and sensitive motion detectors.
Sleep Score offers a nightly score—based on heart rate, restlessness, time awake, and Sleep Stages—in the Fitbit app for better insight into the sleep quality. Finally, Fitbit devices with Sleep Mode simultaneously disable screen display and silence notifications for a night free of disturbances.
Decompress after a long day
Learning how to de-stress and maintain a positive outlook even after a long, hectic day is one of the most underrated ways to improve sleep and overall health. Find simple ways to unwind at the end of the day—go for a walk, take a yoga class, meditate, or take a two-minute guided breathing session with Fitbit’s Relax feature.