Sleep: The key to maintaining wellness

Published on May 02, 2022

WCDPHE Fact Sheet: Better Sleep

Weld County, Colorado — Getting adequate and quality sleep plays a major role in one's productivity, mood, stress response, and overall physical health. Considering that up to a third of one's life is spent sleeping, it is worth doing right. The Weld County Department of Public Health and Environment (WCDPHE) is promoting the importance of sleep during the month of May, which is also Better Sleep Month.

"Research shows that when people get enough sleep, they feel better, they have less stress, they get sick less, and overall have better wellness," said Mark Lawley, WCDPHE Executive Director. Health officials further state that deficient sleep can increase the risk of heart disease, diabetes, obesity, and mental health issues. Consequently, they recommend the following strategies to get better sleep:

  • Avoid exposure to blue light (computers, phones, TV screens) at least 1 hour before bedtime. Blue light can suppress your body's response to falling asleep.
  • Establish a regular sleep cycle for going to bed and waking up (even on weekends).
  • Take a warm bath or shower before bed.
  • Minimize or eliminate bedroom light and noise (use shades to block outside light on windows, use a sleep eye mask, and use ear plugs to minimize noise).
  • Avoid drinking alcohol within 3 hours of bedtime.
  • Keep TVs, video games, and other screens out of children’s bedrooms.
  • Limit daytime caffeinated beverages.
  • Get daily physical activity, preferably outside.

For adults, the recommended nightly amount of sleep ranges from 7-9 hours. For children and youth, the range is 9-12 hours. View and/or download a Better Sleep Fact Sheet to share more information.