National Sleep Awareness Week: The Importance of Sleep

Did you know National Sleep Awareness Week falls in March? The week of March 12-18th, to be exact. Between busy schedules, work, kids’ sports, planning meals, doctors’ appointments, and more, taking care of ourselves and our loved ones can be exhausting. Adequate sleep is often overlooked, but it’s just as important as self-care or taking care of your hygiene. Your body will notify you when you need to rest to repair different parts of your body. While you sleep, your brain is still working. It’s repairing your immune system and removing toxins during those hours of rest. Your brain performance, mood, and energy levels are restored while you sleep as well.

How Much Sleep Is Enough?

Honestly, it depends on your age. Babies sleep A LOT. Here's a breakdown of the recommended sleep durations based on age:

  • Babies (4 months to 12 months): 12-14 hours per day, including naps.
  • Toddlers (1-5 years old): 10-14 hours per day, including naps.
  • Kids and adolescents (6-18 years old): 8-12 hours per day.
  • Adults: At least 7 hours of sleep per night.

Think quality over quantity. Just because you sleep more doesn’t mean you’re getting quality sleep. You could sleep 8-10 hours but still wake up feeling tired if it was interrupted. In contrast, 5-6 hours of sound, uninterrupted, quality sleep may be more beneficial than a longer restless night.

Tips for Quality Sleep

Getting quality sleep can be challenging, but there are some tips to help improve your sleep hygiene:

  1. Pay Attention to Your Eating Habits: Don’t go to bed hungry or overly full. Either discomfort may keep you awake.
  2. Limit Caffeine Intake: Avoid caffeine before sleep. It can take up to 8 hours for caffeine to leave your bloodstream.
  3. Increase Physical Activity: Daily physical activity helps your body release hormones that contribute to better sleep.
  4. Create a Restful Environment: Limit blue light exposure from TVs, phones, and tablets before bed. Keep your sleeping space cool, dark, and quiet to signal to your body that it’s time to rest.

Each person may find different techniques that work for them, but prioritizing sleep hygiene will greatly improve your overall health.

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Written By: Nichole Storr, MHA, CHMS

Sources:

  • Military Health System (Ed.). (2023). National Sleep Awareness Week. Military Health System
  • News in Health (Ed.). (2022, July 15). Good Sleep for Good Health. National Institutes of Health
  • Olson, E. J. (2023, February 21). How Many Hours of Sleep Do You Need?. Mayo Clinic
  • Mayo Foundation for Medical Education and Research (Ed.). (2022, May 7). 6 Steps to Better Sleep. Mayo Clinic

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