Rest is a crucial factor of well-being.  As adults, we need eight hours of sleep per evening.  Young children require closer to ten hours of sleep.

Sleep deprivation can result in stress.  Toxic stress can increase the size of our adrenal glands, and excess adrenaline can cause anxiety.  Stress can also result in reduced levels of serotonin and dopamine (our happy hormones), and this reduction over a prolonged period of time can lead to depression.

Technology in the bedroom is detrimental to our well-being.  If you are going to bed with the intention of getting a good night’s sleep, please leave your phone outside, or alternatively turn it off before going to bed.  

Teenagers who bring their technological devices to bed with them double the risk of developing mental health issues.  The light emissions from our phones can stimulate our minds, even when we are sleeping.  Being subconsciously aware of a phone being on in the bedroom makes our minds hyper-vigilant.

DTW top ten tips for improving sleep patterns:

  1. Enforce a digital sunset (no technology after sunset)
  2. Meditate daily
  3. Read a novel in bed before going to sleep
  4. Buy a journal and write down three things you are grateful for and three goals for the following day before going to sleep
  5. Limit coffee after lunch (caffeine can stay in our system for up to 9 hours)
  6. Exercise daily
  7. Develop strong bookend rituals to your day (morning/evening)
  8. Make your bedroom as comfortable and as conducive to sleep as possible (make it a sanctuary)
  9. Get 1 hour of fresh air daily
  10. Buy an analog alarm clock (do not use your phone!)

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