What Do You Know About Saturated Fats?

I found this article in The Star which explains about saturated fats and its effect on our health. Most of us tend to relate saturated fats to health problems, but that has already been proven as being a misconception. Read this article to understand why we should not eliminate saturated fats from our diet.

Article: Saturated, but necessary
Link: http://www.thestar.com.my/Lifestyle/Health/2014/03/02/Saturated-but-necessary/

Here are some excerpts I find to be important from the article:

In fact, Assoc Prof Ng says that if we were to take away all saturated fats from our diet, and only consumed a diet of proteins, carbohydrates, polyunsaturated fats and monounsaturated fats, we would get sick in a matter of weeks.

And then there is the fourth type of fatty acid that raises our cholesterol – trans-fat. This, according to Assoc Prof Ng, is the worst type of fat to have in the diet. “They are not saturated, but they have the trans configuration. They are really bad because they raise blood lipid levels and they raise lipoprotein(a), which is a risk factor (for cardiovascular disease),” he says. Trans-fat is deemed so harmful that the United States Food and Drug Administration is moving towards banning the use of partially-hydrogenated vegetable cooking oils, which are the main source of trans-fat in our diets.

Published in the American Journal of Clinical Nutrition in 2010, the comparative study found no association between dietary saturated fat and increased risk of cardiovascular disease. ”Saturated fat intake, in fact, lowered the risk of stroke by some 19%,” says Assoc Prof Ng, adding this is a powerful paper as it is a summary of several clinical trials. He points out that while saturated fats do raise low-density lipoprotein (LDL, or “bad”) cholesterol, they also raise the high-density lipoprotein (HDL, or “good”) cholesterol. Conversely, polyunsaturated fats do decrease LDL-cholesterol, but they also decrease HDL-cholesterol.

It's important to get ourselves educated with facts rather than just rely on hearsay from others, just as how the article explains about a misconception which has lasted for one generation. 

Lost That Fat

I found this article from The Star which highlights the critical concerns on obesity.

Title: Lose that fat
Link: http://www.thestar.com.my/Lifestyle/Viewpoints/Tell-Me-About/Profile/Articles/2014/03/20/Lose-that-fat/

What you might want to find out first is whether you are obese.

Here are several ways to help you find out:

1. Body Mass Index (BMI):
• This is the most common way. You calculate your BMI by measuring body weight (kg)/height (m2).
• This is how to interpret your BMI:
• Less than 18.5: Underweight 
• 18.5-24.9: Healthy weight (congratulations!) 
• 25-29.9: Overweight 
• 30-34.9: Obesity 1 
• 35-39.9: Obesity II 
• More than 40: Obesity IIIS
2. Skin fold thickness:
• This entails using a caliper to grasp your skin and measure the amount of subcutaneous fat you have.
• This is primarily to determine your amount of body fat. This has been superseded by some machines, which can be found in gyms.
3. Waist circumference and waist-to-hip ratio:
• If you have a waist circumference of more than 94cm for men and 80cm for women, you have an increased risk of health problems.

If you're overweight or obese, please make sure you read through the full article to find out more.

Breaking "Conventions"

In our daily communication, as well as in most literature, we would find some of these "conventions" when it comes to describing people:

Old and wise  vs.  young and naive

Old and weary  vs.  young and energetic

As I said, these are "conventions". But "conventions" are not necessary the true. "Conventions" are merely popular beliefs perceived as being true.

Let me explain my point:

#1 - Old and wise  vs.  young and naive

• An old person who has lived 50 years of his life, living within his very own comfort zone not being willing to challenge his limits -- I can't see how a person can gain any form of wisdom by staying in his comfort zone.
• Whereas, a young person who has lived 25 years of his life, everyday breaking his own boundaries and limits, getting through hard knocks, may even attain more wisdom than those who has lived 25 years longer.
• Sorry to say, I have bumped into quite a lot of "senior" people whom I would rather describe as old and naive. And fortunately, I have come across some "juniors" who are young and wise.

#2 - Old and weary  vs.  young and energetic

• Unlike machines which get worn out over time, humans have the ability to regenerate their own body. Therefore, a person who has lived through the years with proper care and rehabilitation of his body may still be able to retain his youthfulness.
• Whereas, a young person who doesn't take good care of his body may have suffered much more health issues than an old person.
• I'm very fortunate to have known some old and energetic people in my life, inspired by their passion and enthusiasm towards life. And I feel so sorry for some of my peers, despite being of younger age, who appear to be young and weary, everyday showing a lack of energy in everything that they do.

Our age does not define our level of wisdom and energy. A senior person is not necessarily wise. A young person is not necessarily energetic.

I'm just trying to make a point here, as well as to remind people from being drawn into some of these "conventions".

Lack of Ability or Self Sabotage?

I stumbled on this article, which interestingly started with the following statement:

"I have mentored, counseled, encouraged, discouraged, hired and fired hundreds of people over the past 25 years. Oftentimes failure is less about a lack of talent or ability, and more about self sabotage. These are frequent road blocks I see in people, myself included." ~ Tim Hoch

I agreed 100% to the statement. If you, too, agree with this statement, then you may want to read the article at the following link:

Article: 12 Things You Are Doing To Sabotage Your Future
Link: http://thoughtcatalog.com/tim-hoch/2014/03/12-things-you-are-doing-to-sabotage-your-future/

This article reminds me of what I need to be doing/remembering consistently now in order to have a better future:

1. Get uncomfortable. Get moving.
2. Strictly no meaningless games for me. (No offense. I have a different yardstick for the definition of "meaning".)
3. Associate with the right group of people. (People with common goals and work ethics.)
4. Accept rejection as being "difference in opinion or priorities".
5. Hang on no matter what.
6. Strictly no more complaining.
7. Don't care what others think of me. (Most likely they are not even thinking of me.)
8. Listen to people who care for your success. (Opinions are cheap. Right advice is priceless.)
9. Everything changes. There is no perfect landing.
10. Be honest with myself.
11. My past is not my future.
12. Mind my own business. Everyone has his own destiny.

I hope you're feeling the same motivation and inspiration after reading the article.

Negative Real Interest Rates

Today my mentor shared a piece of interesting article with me, which triggered my concerns.

Article: Zeti cautions on cheap money in KL, Yellen suggests rate hike in US
Link: http://www.thestar.com.my/Business/Business-News/2014/03/20/Cheap-money-caution-Prolonged-low-interest-rate-regime-can-lead-to-excessive-risktaking/

It is a very lengthy article. But what really caught my attention are these excerpts:

During the release of its annual report yesterday, Bank Negara governor Tan Sri Dr Zeti Akhtar Aziz said that it was undesirable to have a negative real interest rate regime for too long because it would cause financial imbalances.

Since early December last year, Malaysia has been experiencing negative real interest rates, a situation where the inflation rate is higher than the fixed-deposit interest rate.

What this means is that money that has been set aside as savings deteriorates in value because its returns are lower compared with the general rise in the price of goods and services.

In this respect, many expected Bank Negara to increase its overnight policy rate (OPR) two weeks ago, but the central bank maintained it at 3%.

In summary:

• Our money is depreciating in value.
• This situation is certainly going to stay on for some time.

It sounds to me that it's better to spend my money now than to save it in the bank, because if I spend my money now, I will enjoy full worth for my money; but if I save my money now, few months down the road I will no longer enjoy the full worth for my money due to the deterioration in the value of my money.

However, if you were to spend, make sure you spend on ASSETS (which generate income), rather than EXPENDITURES (which deplete income).

Another thing, if you're still relying solely on SAVINGS for your future, please reconsider and start learning the math of personal economy.

Which Economy Do You Focus On?

How would you describe the current world economy with one word?

Among my circle of friends, most would say it's BAD, few would say it's NOT BAD, and close to none would say it's GOOD.

How about your own economy? How would you describe your own current economy with one word?

Among my circle of friends, most would say it's the BAD, few would say it's the NOT BAD, and close to none would say it's GOOD.

Which matters more to you? The world economy or your economy?

Here's how I would describe the different combinations of world economy and personal economy:

World economy is GOOD + personal economy is GOOD = COMFORTABLE

World economy is GOOD + personal economy is BAD = STRESSED

World economy is BAD + personal economy is BAD = DEPRESSED

World economy is BAD + personal economy is GOOD = SHOPPING SPREE

Which combination do you prefer? Which economy should be your focus?

For me, I do not particularly prefer any combinations, because my single and sole focus is on making my PERSONAL ECONOMY GOOD. 

Living in the "Cheap Seats"

All my life I have been living in the "cheap seats", watching other people play the game. How often in your life have you lived in the "cheap seats", watching the game, not in it. And if you are in the game, which game are you in? Are you playing in the little league? Recreation? Minor leagues? Or are you in the major leagues? Are you playing full out?

These are the words from this speech which have captured my attention and inspired me to think of my own "cheap seat".

I encourage you to watch this video and get inspired by this speaker.

TEDx Inspirational Speaker Croix Sather - Do The Impossible

Here are some other quotes which stood out from the speech:

It's a whole lot easier to accept what's given to you, than to go out and make that difference, to make your life by your design. So things are impossible, but only impossible until someone does it for the first time.

If someone has done it for the first time, then the next question would not be whether it's possible or impossible, but rather what's next.

(At the end of the video) You know that you're only this far away from any goal in your life. Your dream life, anything that you want to do...put your hands up...this is how far it is from your goal.

I'm not going to live in my "cheap seats" any more!

Omega-3 for Better Sleep

Here's another piece of article highlighting the wonders of omega-3 fatty acids.

Article: Omega-3 consumption linked to better sleep
Link: http://www.thestar.com.my/Lifestyle/Health/2014/03/10/Omega3-consumption-linked-to-better-sleep/

These are the important excerpts:

The study found children who took the daily omega-3 supplements enjoyed 58 minutes more sleep and seven fewer awakenings per night than those who took the placebo. Higher blood levels of the long-chain omega-3 DHA was linked to improved sleep, including “less bedtime resistance, parasomnias and total sleep disturbance”.

“Various substances made within the body from omega-3 and omega-6 fatty acids have long been known to play key roles in the regulation of sleep,” said lead study author Professor Paul Montgomery of Oxford University. “For example, lower ratios of DHA have been linked with lower levels of melatonin, and that would fit with our finding that sleep problems are greater in children with lower levels of DHA in their blood.”

Omega-3s are associated with a number of other health benefits, including their ability to lower blood pressure. A study announced last week and published in the American Journal Of Hypertension found omega-3 fatty acids EPA and DHA are as effective, if not more so, in lowering blood pressure than commonly recommended lifestyle changes, such as exercising more, consuming less sodium and drinking less alcohol.

Again, understand your personal needs before taking any drastic change to your diet.

Blood Donation

Last Friday I went for a blood donation. I thought it was just to fulfill one of my resolutions for Year 2014. But I ended up achieving more than just my resolution.

It happened by chance. As I was filling up my form, a couple walked into the office wanting to donate their blood too. We struck and a conversation. I found out that they actually drove all the way from Gurun to Penang for this blood donation, to help replace the amount of blood which had been used for their friend's mother's heart surgery.

I thought I should offer my blood to them for the replacement, for it can be done just as easily as circling the word "replacement" on the form. So I did. And I made two new friends. The couple even asked me to pay them a visit in Gurun, and they'll bring me for some exotic meal.

I almost gave up the idea of going for the blood donation on that day. But I was glad I went, and I was really happy that my decision had made a difference to others lives.

Enough of stories. Here's an article I found which highlighted the health benefits of being a blood donor.

Article: Donating blood is as good for your health as it is for the receiver
By EMMA ROBERTSON
Link: http://www.dailymail.co.uk/health/article-2333882/Donating-blood-good-YOUR-health-receiver.html

We all know giving blood provides an essential lifeline to those in need, but a growing body of research demonstrates that it could have health benefits for the donor too.

Findings have shown that donating blood reduces the risk of heart attacks and even cancer.

It even burns 650 calories for every pint given. 

The news could come as welcome boost to British blood banks which use an average of 7,000 units of blood every day. 

It is thought that the benefits arise from lowering high iron levels. 

Iron affects how thick and sticky the texture of the blood is. High iron levels causes the blood to be thicker. 

Raised iron levels also accelerate the oxidisation process of cholesterol. 

This can affect blood consistency and create increased friction as it travels through blood vessels. 

As this increases wear and tear to the lining of arteries it could then contribute to cardiovascular disease. 

Because donating blood removes some of its iron content, it may therefore have a protective benefit if done on a consistent basis by helping thin the blood. 

According to a study from the Journal of the American Medical Association, researchers found that those aged 43 to 61 had fewer heart attacks and strokes when they donated blood every six months.

A study of 2,682 men from Finland found they had an 88 per cent reduced risk of heart attacks than those who don’t donate, reported Medical Daily.

Likewise, a study published in the Journal of the National cancer Institute also links iron to an increased cancer risk as it’s believed to increase free-radical damage in the body.

In line with this theory, a four-and-a-half-year study involving 1,200 people found those who made bi-annual blood donations had a lower incidence of cancer and mortality than those who didn’t because blood donations lowered their iron levels.

However, these benefits depend on making donations on a regular basis, rather than once in a while.

Another side effect of donating blood is that it can burns a large number of calories too.

After donating blood, the body replaces all of the blood volume within 48 hours, and all the red blood cells within four to eight weeks.

The University of California in San Diego estimate that for every one pint of blood donated, 650 calories are burned as the body must replenish itself.

Although this could be seen as an attractive effort-free way to lose weight, the NHS Blood and Transplant centre still encourage people to donate for altruistic purposes for the benefit others first, rather than for themselves.

The NHS Blood and Transplant service currently collects 2 million units of blood each year from 1.3 million British blood donors.

Come join me in setting blood donation as part of your yearly resolutions!

Is it safe to consume fish oil as a long-term food supplement?

Information taken from ConsumerLab.com.

Question:

Is it safe to consume fish oil as a long-term food supplement?

Answer:

Long-term use of fish oil is safe as long as the daily dose is not too high and the fish oil is not contaminated. In fact, long-term daily use of fish oil is safer than eating fish each day due to much higher amounts of mercury in many types of fish. In contrast, there is essentially no mercury in fish oil, as it binds to proteins and not oils. PCBs, however, can be found in fish oil as well as fish meat. 

The concern with too much fish oil is the potential for suppression of the immune system, which may occur at daily doses above 2,000 mg of EPA and DHA. Be aware that fish oil may also have a blood thinning effect and may lower blood pressure. 

Keep in mind that you may be better off eating fish twice a week than taking fish oil, as there is more evidence of cardiovascular benefit from eating fish than from taking fish oil. If you already eat fish twice a week, taking a fish oil supplement may offer no additional benefit, unless you are trying to reduce elevated levels of triglycerides with high-dose fish oil. 

Of course, if you don’t eat fish twice a week, you should consider supplementing with fish oil, as the omega-3 fatty acids in fish oil may help with inflammatory diseases, eye disease, mental health disorders, and even the prevention of some types of cancer.

Question:

The suggested daily serving for my fish oil supplement, three 1,000 mg softgels, seems like a lot. Do I really need to take this much?

Answer:

First, it is very good that you are questioning the suggested dose on your supplement. Unlike OTC and prescription drugs, recommendations on supplements are not set or approved by the FDA and often vary widely from product to product, even among those which have the same ingredients. Supplements are actually classified as a food and not a drug. This is also why supplement labels don't refer to a "dose" but to a "serving size."

If you are taking fish oil for general cardiovascular health (as opposed to treatment for elevated triglycerides, for example), or because you think you might not be getting enough omega-3s from your diet, a single 1,000 mg softgel (providing about 300 mg EPA and 200 DHA) should be sufficient. This amount of EPA and DHA is roughly equivalent to the amount of omega-3s obtained from two servings of fish per week, as suggested by the American Heart Association. In fact, health agencies in some countries suggest that even half that amount may be adequate.

If you are taking fish oil for a specific health concern, a higher dose may be beneficial. Specific amounts for purposes such as the treatment of high triglycerides, improving mood, reducing anxiety, and even maintaining weight during chemotherapy, are listed in the ConsumerTips section of the Fish and Marine Oil Supplements Review. Be aware that there are safety concerns with high doses of fish oil, particularly a risk of bleeding and immune suppression.

Question:

Is fish oil safe? Is it contaminated with mercury and PCBs?

Answer:

ConsumerLab.com's tests of fish oil supplements have found none to contain mercury and most, although not all, to have only trace levels of PCBs (which can't be fully avoided since PCBs are found in water everywhere). A serving of fish meat is likely to contain far more contamination than a fish oil supplement. However, we have found some supplements to contain less fish oil than listed and some to be spoiled. In addition, the enteric coatings on some supplements have not worked properly.

Clinical studies have shown fish oil to be safe, but it is recommended that you get no more than 2 grams (2,000 mg) of omega-3 fatty acids (EPA and DHA) from fish oil supplements per day.

Here's my personal input on things to note:

1. Avoid mercury and PCB contaminants.
• If you're taking fish oil, make sure you check the manufacturer's credibility and reliability in terms of its research and technology, source of ingredients, good manufacturing practices, etc.
2. Avoid overdose.
• Understand your personal needs. Talk to your medical consultant especially if you have health issues such as elevated levels of triglycerides.
3. Supplementing, not replacing.
• Taking oily fish such as salmon and tuna gives us other essential nutrients for maintaining good health. Fish oil is only for supplementing if you're not taking enough of these fish in your diet.

What Should We Really Be Paying Attention To?

Why pay attention to the world economics, when even your personal fundamental economics are not given the right attention?

Do you even have to worry about the world economics if you're doing well with your personal fundamental economics?

In my opinion, our personal fundamental economics are characterized by these 4 parameters:

• Income
• Expenses
• Assets
• Liabilities

You're doing well with your personal fundamental economics if your current:

• Income > Expenses
• Assets > Liabilities

You're struggling your way up with your personal fundamental economics if your current:

• Income > Expenses
• Assets < Liabilities

You're struggling your way down with your personal fundamental economics if your current:

• Income < Expenses
• Assets > Liabilities

You're doing poorly with your personal fundamental economics if your current:

• Income < Expenses
• Assets < Liabilities

What we know is that our Expenses are direct results of:

• Inflation
• Taxes
• Utilities
• Interest rates
• Education
• Health care

If these items continue to be on the rise, that would increase our Expenses, and therefore negatively affect our personal fundamental economics.

We know we can't avoid the increase of all these items. Thus, to solve this, ask yourself:

• Is your source of income always on par with, if not ahead of, inflation?
• Does your source of income come with the best form of tax relief?

What should we really be paying attention to? Are you taking any action to improve your personal fundamental economics?

Amateurs vs Professionals

What do we know about the difference between amateurs and professionals, apart from the money they make?

Or

Here are 2 examples:

1. Amateurs usually work with their "bare hands"; whereas professionals usually work with tools.
• Question: If you're going to visit a dentist, would you choose a dentist who works with bare hands? Or would you choose one who uses the latest sophisticated dentistry tools?
2. Amateurs go into the arena with no skills, do trial and error, and count on luck to produce good results; whereas professionals practice diligently on a specific set of skills before going into the arena, apply the skills in the arena, expect certain results from their effort, and assess their skills and results after the ordeals are over.
• Question: If you're going for a live football match, would you pay money and spend time to watch a group of amateurs play? Or would you rather pay money and spend time to watch a group of professionals play?

If you want to be good at something, treat it with a sense of professionalism. If you respect what you do, people will learn how to respect what you do, and so you'll get the results that you want.

Don't Try

Most people want to be successful in life. But how many of them really become successful? Not many.

In my personal opinion, based on my own experience as well as observation of people around me, I believe that one of the major reasons people are not successful is that they have tried too hard to become successful.

Allow me to clarify. The problem here is not the word "too hard", but rather the word "try".

Let me give you 2 examples to illustrate my point.

Example #1

When you're going for lunch, do you say "I'm going to eat something" or "I'm going to try to eat something"?

Most of you would answer "I'm going to eat something." Why? Because you know you're definitely going to eat something, and there's no reason why you have to "try" to do so.

In this illustration, using the word "try" means that the person probably has a problem with eating (lack of appetite due to sickness or poor emotions), therefore he can only "try" to eat something. And if he fails to eat something, to him it's ok, because he has a reason for not being able to eat.

Example #2

During your wedding ceremony, when the minister asks to you "Do you take this woman to be your lawfully wedded wife, to have and to hold, in sickness and in heath, in good times and woe, for richer or poorer, keeping yourself solely unto her for as long as you both shall live?", what will your answer be?

Do you say "I do" or "I'll try my very best"? I'm sure most of you who understand common sense would say "I do", because saying "I'll try my very best" would most likely result in a tight slap on your face from your bride.

In this illustration, using the word "try" means that the person is not certain that he's going to provide those things, and therefore can only "try" to do it. If he fails to do so, to him it's ok, because he has already long identified a reason for not being able to treat his wife well. 

From these 2 simple examples, we can see that when we use the word "try" in a sentence, we're actually sending a message to our brain and to others that we're not certain of doing something, and therefore, is not 100% committed to it. When we use the word "try", most likely we have also identified an excuse that we can use to justify our failure to achieve something. When we use the word "try", there's an element of "giving up" in it.

Therefore, if you really really want to be successful in life, I would like to urge all of you to drop the word "try" from your daily vocabulary. It's either going to be done, or not going to be done; there's nothing in between called "try".

If you want to be happy, don't "try" to be happy, just BE happy. Smile, open up your heart and mind, think positive, help others, etc.

If you want to be successful, don't "try" to be successful, just BE successful. Work hard, read books, develop your skills, set goals and follow through, etc.

After all, if our mother said "I'm going to try to deliver this baby today", I don't think all of us will be around.

So...

If you want to be successful...

DON'T TRY, JUST BE!

The Goodness of Fatty Fish

Here's a good article for those of you who wish to enjoy having good cardiovascular health throughout your entire lifetime, especially if your dietary menu doesn't feature a regular feast on fatty fish.

Article: Fatty fish boosts good cholesterol levels
Link: http://www.thestar.com.my/Lifestyle/Health/Nutrition/2014/03/05/Fatty-fish-boosts-good-cholesterol-levels/

A UNIVERSITY of Eastern Finland study has found that eating more fatty fish can increase good cholesterol levels. 

The study was published in the journal PLOS ONE and found participants who increased their fish fatty consumption to three or four fish meals per week had more large HDL (high-density lipoprotein) – also known as “good cholesterol” – particles in their blood than those who did not eat fish so frequently. 

For the study, 131 participants with “impaired glucose metabolism and features of the metabolic syndrome” were divided into three groups, the first asked to eat wholegrain products and bilberries as well as three to four weekly servings of fatty fis, the second asked to eat whole grains in addition to their regular eating habits, and the third, a control group, asked to eliminate whole grains and limit their intake of berries and fish. A total of 106 participants completed the trial. 

Daily fish intake in the three groups worked out to be 67g, 42g and 16g respectively. Participants who experienced the most positive changes were those eating three to four fish meals per week, and the greater the increase in fish intake, the greater the increase in concentration of large HDL. 

Fish consumed for the study included fatty options such as rainbow trout, salmon, vendace and herring. The fish were prepared without additional butter or cream. 

Cholesterol is generally divided into “good” and “bad,” with good cholesterol capable of removing bad cholesterol from arteries in addition to lowering risk of cardiovascular disease. Bad cholesterol contributes to increased risk of this disease. 

“People shouldn’t fool themselves into thinking that if their standard lipid levels are OK, there’s no need to think about the diet, as things are a lot more complicated than that. Soft vegetable fats and fish are something to prefer in any case,” postdoctoral researcher Maria Lankinen says. 

Researchers also emphasize the importance of maintaining a heart-healthy diet that’s low in red meat and high in fish and other foods that lower bad cholesterol, such as olive oil, whole grains and nuts. – AFP Relaxnews

It's time to start eating more fish! 

How Technology is Affecting Your Children's Sleep

Our ancestors used to have lots of sleep in a day. They rose with the sun, and slept with the moon. There's nothing much one could do in the midst of total darkness back in those days when there were no electricity and light bulbs. With better sleep quality, our ancestors had enjoyed having better health, with most of them dying of old age instead of heart attack or cancer.

Today, with the invention of light bulb and other electronic devices, people are staying up late at night. This has not only affected our health, but also our next generation - children - as they face trouble sleeping.

The following article is a good read on how technology has affected children.

Article: Limit kids' technology use for better sleep: survey
Link: http://sg.news.yahoo.com/limit-kids-technology-better-sleep-survey-102521293.html

If your child is having trouble sleeping, or isn't getting the amount of sleep he or she needs, it may very well have to do with electronic devices. A new survey by the US National Sleep Foundation found American kids ages 6 through 17 aren't getting enough sleep, with almost 72 percent sleeping with at least one electronic device in their bedrooms. 

In a survey of more than 1,100 American parents, teens who slept with devices in their bedrooms were reported to get half an hour less sleep than those who didn't have devices in their rooms. 

The National Sleep Foundation recommended turning electronic devices off about an hour before bedtime following a 2011 study, as they keep the brain stimulated and suppress melatonin, a hormone that promotes sleep. 

Over 90 percent of parents surveyed highly valued sleep in regards to their children's school performance, health and overall happiness. However, this survey indicates parents may need to do more in terms of ensuring their children get the shut-eye they need. This includes rules about caffeinated beverages and TV shows before bedtime in addition to limited electronic device use. 

"A good first step in setting and enforcing sleep-related rules is to establish bedtimes," poll task force member Jim Spilsbury, Ph.D., MPH, said in a statement. 

The National Sleep Foundation survey also stressed that parents should be good role models for their children regarding electronic device use, as less than a quarter of children own such devices if their parents do not.

I'm definitely going to sleep earlier every day from today onwards!