[Wellnesscommunications] Stay Well Tips - Sleep Awareness Month

[Jacqueline Leslie]

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March 8, 2021

To:     Wellness Program Participants
Re:    Stay Well Tips - Sleep Awareness Month
The month of March has been designated as Sleep Awareness Month. It comes during Daylight Saving Time when most Americans lose an hour of sleep. The change of time reminds us to make beneficial changes in our sleep routines. Did you know the National Sleep Foundation reported the average American feels tried at least three out of seven days each week? Place us in the middle of a pandemic and we are running on low energy and surviving by caffeine.
Follow these eleven habits, practices and routines to improve your sleep quality and overall health.

1.    Stick to a schedule and try to go to sleep and wake up at the same time, even on the weekends. A regular sleep schedule will help regulate your body's clock and help you sleep through the night.
2.    Practice a relaxing bedtime ritual away from bright lights. This will separate your sleep time from activities that cause excitement, stress or anxiety which makes it more difficult to fall asleep.
3.    If you have trouble sleeping, avoid naps in the afternoon. Power naps has its own benefits and helps you get through the day but if you have trouble falling asleep eliminate evening naps.
4.    Exercising daily, even as little as ten minutes a day, can improve your quality of sleep. Early morning and afternoon workouts may help reset your sleep wake cycle while reducing the development of sleep disorders.
5.    Evaluate your room and design it to fit your ideal sleep environment. Your bedroom should be between 60 and 67 degrees. Make sure your bedroom is free from light and sounds that can interrupt sleep. This can include a partner's sleep disruptions.
6.    Check your mattress and pillows that they are supportive and comfortable. Life expectancy for a quality mattress is 9 to 10 years. Pillows should be comfortable and inviting but stay free from allergens that may affect your sleep.
7.    Managing bright light will keep your circadian rhythms in check. Avoiding bright light in the evening and exposing bright light in the morning will help keep your sleep cycle consistent.
8.    Avoid alcohol, cigarettes and heavy meals in the evening because it may disrupt sleep. Big or spicy meals can cause indigestion problems. Try eating dinner 2 to 3 hours before bedtime.
9.    Wind down and shift your body into sleep mode. Participating in a calming activity such as reading and avoiding electronics will help you sleep through the night.
10.  If you can't sleep, leave the room and find a relaxing activity until you are tired. Keep work, computers and television out of sleep environment and leave it for sleep.
11.  Still having trouble, speak with a doctor. You and your doctor could also benefit from recording a sleep diary.

For more information, visit https://www.sleepfoundation.org/

For the month of March, Workplace Health and Wellness will be distributing weekly sleep awareness tips and tricks to achieve a better quality of sleep. There is still time to register for the first email that will be sent out later today!

To participate and join our email list for Sleep Awareness, please fill out the Sleep Awareness Registration.<https://ucriverside.az1.qualtrics.com/jfe/form/SV_1G0o7wDKOXEsSmq>



In health and happiness,
Jacqueline Leslie, MPH
Wellness Program Specialist
Workplace Health & Wellness
University of California, Riverside
1201 University Avenue
Suite 208
Riverside, CA 92507
jacqueline.leslie at ucr.edu<mailto:julie.chobdee at ucr.edu>


How did we do? Please take a brief moment to fill out the Human Resources Feedback Survey<http://ucriverside.az1.qualtrics.com/jfe/form/SV_e2pt7pLaqWopqBL>


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