The small change Top 10 DAILY Countdown to Wellness: Tip # 7: GET AT LEAST 7 HOURS OF SLEEP EACH NIGHT!

“Don’t fight with the pillow, but lay down your head, and kick every worriment out of the bed.” Edmund Vance Cooke

In a fast-paced world that glorifies hustle, celebrates all-nighters, and often treats sleep as a luxury rather than a necessity, this week, I’m using Wellness Tip #7 to remind you that SLEEP matters.

Adequate sleep touches nearly every aspect of your well-being.

Long-term sleep deprivation raises your risk for serious cardiovascular and metabolic problems, including higher blood pressure, stroke, weight gain, and a greater likelihood of developing Type 2 Diabetes. It hinders the brain's ability to consolidate memories, process information, and think clearly. Sleep is crucial for immune function; during sleep, your body produces cytokines that help fight infections and inflammation. Growth hormones are released mostly during deep sleep, making at least 7 hours of sleep crucial for children and teenagers. SLEEP matters!

However, according to CDC reports, the sad reality is that about 35% (1 out of 3) adults don’t get enough sleep and are setting themselves up to deal with serious health consequences.

Approximately 90% of households in the U.S. have at least one smartphone, and more than 75% own a laptop or desktop computer. Our dependency on digital devices is disrupting sleep patterns. Here’s how:

• Persistent “Blue Light” exposure suppresses melatonin production—the hormone that signals to our body it's time to sleep – and tricks our circadian rhythm into thinking it's still daytime, making it harder to fall asleep.

• Constant mental stimulation through notifications, videos, social media, and games makes it difficult to wind down.

• Apps and platforms are designed to be addictive - they trigger small hits of dopamine release that create a reward cycle, making it harder to put the phone down.

• We often intend to use devices "just for a few minutes" before bed, but end up spending much longer. This leaves us exhausted the next day and more reliant on caffeine or another hit from our devices for stimulation.

• Even if/when we eventually fall asleep, the disruption to our circadian rhythm reduces the quality of sleep.

Sleep deprivation from screen addiction is real - it affects mood, health, and basically everything else, and getting a good night’s sleep is one of the kindest things we can do for ourselves. All it requires is letting your head hit the pillow at least seven hours before the alarm goes off.

So if you’re among that 35% of adults who might have a “love/hate” relationship with your phone, the small change ABC-123 Strategy can help:

Acknowledge that you have a sleeping problem and you want to change.

Believe in your innate ability to change.

Commit to making 3 small changes to improve your sleeping habits.

1) Establish a device-free period at least 60 minutes before bedtime.

2) Keep ALL hand-held digital devices out of the bedroom and cut the TV off.

3) Make Gratitude Journaling a bedtime ritual. Before your head hits the pillow, list the things you’re grateful for - drift off to sleep counting blessings and wake up feeling refreshed!

Sleep Well, Be Well!

If you know someone who isn't sleeping well, please share this tip and ask them to subscribe to my small change Weekly Wellness Tips at https://www.myrtlerussell.com/contact-us.