Health Tip from the HCC: March is National Sleep Awareness Month! Get Good Sleep!

Why sleep matters: The Science

Sleep is required for optimal brain function, mood, and memory. Lack of sleep is associated with poor health outcomes, including decreased immunity, heart disease, and depression. Your body needs consistent regular sleep to function: aim for at least seven hours of sleep each night, keeping waking and bedtime hours as consistent as possible, even on the weekends!

Tips:

Bed: Make it dark. Try an eye mask, blackout shades, and turning off your electronics (even those little power lights can disrupt sleep). No screens in bed! Also try “night mode” in the evening. Keep it cool (68 degrees is great). Keep it quiet. Turn off the TV, stick to mellow music, and try earplugs if it’s noisy. Wake gently! Try a sunrise alarm clock, nature sounds, or gentle music.

Body: Avoid “counterfeit energy” like caffeine, stimulants, and super-sugary foods, especially after noon. Alcohol and marijuana can also disrupt sleep! Get exercise outside every day. Manage medical issues: if pain or medication side effects are keeping you up, talk to the HCC. Natural remedies like lavender, valerian, and chamomile tea help.

Mind: Make a “wind down” ritual: put work away and try journaling, hot shower, stretching, or herbal tea. Think about “letting go of wakefulness,” rather than “going to sleep.” Develop relaxation and mindfulness practices during the day to help you process stress and experiences. If you can’t sleep, try a quiet, restful activity like reading a soothing book (on paper!) until you feel sleepy.

The HCC is here to help! You can always schedule an appointment to speak with one of our providers!