Top Tips for Sleep Awareness Month
Think of the last time you had a rough night of sleep. How did you feel the next day?
When you aren’t sleeping well, you typically aren’t feeling well. We know from countless studies on the brain and body that prioritizing sleep improves mood, cognitive function, and overall health in ways we often overlook.
That’s why sleep is part of the conversation our team has with every Health & Wellness Program participant when they start our program. Insomnia is a common struggle for Veterans, with some research suggesting at a rate double or triple the civilian population, and is often compounded alongside symptoms from invisible wounds they’ve experienced, such as PTSD or traumatic brain injury.
Unfortunately, medications are the most widely used treatment for insomnia despite their potentially serious problematic side effects such as grogginess, slowed cognitive processing and slowed reaction time. However, with the proper coaching and holistic treatments, we know that sleep can be greatly improved, and that’s what so many who’ve completed our program share today.
One post 9/11 U.S. Marine Corps Veteran shared, “I felt that this program helped me get to sleep at night.”
Another U.S. Navy Veteran noted, “I now have a ‘sleep plan’ which includes shutting things down prior to bedtime, only going to bed if tired, cooling the room down, changing lights and playing sleep sounds.”
As simple as it may seem, there are strategies that you can use to improve your quality of sleep to make a noticeable impact on the way you feel each day.
How Much Sleep Do You Need?
Most adults need 7-9 hours of sleep each night, though this can vary depending on individual needs. Quality is just as important as quantity—uninterrupted, deep sleep is essential for restoring the body and mind. Poor sleep quality can leave you feeling tired, irritable, and less productive, even if you sleep for an adequate number of hours.
Tips for Better Sleep
- Set a Consistent Sleep Schedule
Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock. A consistent sleep schedule makes it easier to fall asleep and wake up naturally, improving both the quality and duration of your rest. If needed, gradually adjust your bedtime by 15-minute increments.
- Create a Relaxing Routine
Wind down before bed with calming activities like reading or meditation to signal to your body that it’s time to sleep. Although a regular exercise routine can aid in getting a good night’s sleep, avoid high-stress tasks or intense exercise several hours before bedtime, as they can raise your heart rate and make falling asleep more difficult. A warm bath or soothing music can also help relax your body and mind.
- Limit Screen Time
Blue light from phones, tablets, and computers can suppress melatonin production, making it harder to fall asleep. Aim to avoid screens for at least one hour before bed. Instead, engage in relaxing, non-digital activities, such as reading a physical book or practicing mindfulness.
- Optimize Your Environment
Create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool. Darkness signals to your brain that it’s time for sleep, while a quiet room reduces disturbances. A cool temperature (around 60-67°F or 15-20°C) promotes better rest. Make sure your mattress and pillows are comfortable and align the spine properly to prevent pain and unnecessary awakenings at night too.
- Mind Your Diet
Certain foods and drinks can impact your sleep. Avoid heavy meals, caffeine, and alcohol close to bedtime. Caffeine can stay in your system for hours, and alcohol can disrupt sleep later in the night. Light snacks like nuts or bananas may promote better sleep by providing sleep-friendly nutrients.
Sleep is a vital aspect of overall health, impacting mental clarity, mood, and physical recovery. By prioritizing sleep, we improve our quality of life and ensure our bodies and minds function at their best. So get to snoozin’!
