Sleep hygiene and better health

Published on May 15, 2023

The Weld County Department of Public Health and Environment recognizes May as Better Sleep Month, an important designation to help people focus on improving their sleeping habits. 

Sleeping well at night is integral to optimal functioning during the day. The US Centers for Disease Control and Prevention (CDC) reports that one in three adults gets less than the recommended 7 to 9 hours amount of sleep each night.

Sleep is a pillar of health. During sleep, the brain and body reset and initiate recovery cascades that do not occur while awake. Sleep deprivation can produce feelings of grogginess in the short term and long-term effects may negatively affect cognitive function, memory, and mood. Chronic sleep deprivation may also cause a host of common chronic health conditions, such as high blood pressure, cardiovascular disease (including heart attack and stroke), and diabetes. Chronic sleep deprivation may also negatively impact the immune system, making it easier to get sick and harder to fight off viruses. 

Tips on how to improve sleep hygiene:

- Follow a sleep schedule. Go to bed at the same time each night and wake up at the same time each morning. Having a regular bedtime can help the body relax and fall asleep predictably. 

- Avoid enemies to a restful night’s sleep, including caffeine late in the day, exercising too close to bedtime, and drinking alcohol and eating a big meal before bedtime. Also, avoid using any electronic devices such as computer screens, TVs, and mobile phones at least one hour before bedtime. These devices emit "blue light" that stimulates your brain into thinking it is morning.  

- Sleep in a room that is cool and dark. Use a sleep mask and ear plugs to reduce light and noise.

For more, visit: https://www.weld.gov/Government/Departments/Health-and-Environment/Health-Education-Communication-and-Planning/Safe-Sleep-Campaign.