Don’t Snooze on Getting a Better Night’s Sleep

One of the most dreadful sounds can be that of an alarm clock, especially when it doesn’t follow a restful night of sleep. The connection between sleep and health is real and impacts every one of us. Lack of sleep and poor-quality sleep can increase the risk of high blood pressure, heart disease, and other medical conditions. Therefore, prioritizing quality sleep can improve our overall health and well-being. 

Sleep Awareness Week®, an annual initiative from the National Sleep Foundation, takes this time to reemphasize the important connection between your sleep, your health, and your well-being. With the theme Best Slept Self®, 2025 Sleep Awareness Week will take place March 9-15.

Be Consistent & Set Limits

Ideally, we should aim to get 7 to 9 hours of sleep each night. One way to help make this happen is by keeping to a schedule, like consistently going to bed and waking up at the same time each day, even on weekends. While napping can positively impact sleep when done in moderation, like taking a “power nap,” it can negatively disrupt your body’s natural sleep drive if too long or occurring too late in the day.

Exercising and getting regular physical activity at least 30 minutes a day, five days a week can aid in sleep. However, exercise can be most beneficial for sleep if it occurs during daylight hours, avoid exercising too close to bedtime. Eating early allows your body time to fully digest food. Therefore, try finishing dinner a few hours before bed to avoid heartburn and indigestion. Limiting caffeine and alcohol can play a role in sleep. It is recommended to avoid caffeine in the afternoon and limit alcohol before bed. 

Both physical and psychological causes can keep you up at night or disrupt your sleep. Pain, from arthritis or muscle pain, can impact with your sleep. Digestive or breathing problems, sleep apnea, and hormonal changes, to stress, anxiety, and other mental health disorders also influence your sleep patterns. In these situations, a better night’s sleep may begin with a visit to a health care professional to determine preventive measures.      

Prep your Environment

Setting yourself up for a restful night’s sleep starts with optimizing your bedroom. Keeping your room cool, dark, and quiet are just some of the ways to best prepare, which can be achieved with the use of blackout curtains, earplugs, and a fan. To help your brain relax, it is best to avoid using electronics before bed. Since blue-light emitted can decrease your quality of sleep, turn your television off and put down the tablet or phone at least two hours before bed. Instead opt for reading a book or journaling.

In addition to journaling, other self-care practices can play a role in helping obtain quality sleep. Try relaxation techniques, like taking a bath, meditating, or using a white noise machine before bed. When all else fails, consider improving your mattress and bedding. While the lifespan of your mattress may vary based on its age, material, and care, it is recommended to replace them every 7 to 10 years.

Sleep Deprivation Hazards

According to the National Institutes of Health (NIH), in addition to being linked to many chronic health problems, sleep deficiency is also linked to a higher chance of injury in adults, teens, and children. Sleep deprivation can slow reaction times, affect alertness, and decision-making.

Sleep-deficient children may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation, which can affect their behaviors and performance in school. Sleep deprivation in teens and adults can affect their ability to operate vehicles, equipment, and machinery, which can mimic similarities of driving while under the influence of drugs or alcohol.

 Protecting our Future Generation   

Adopting good sleep habits and getting quality sleep is important for both children and adults. Through hands-on activities and demonstrations offered at Progressive Agriculture Safety Day® (PAF Safety Days) programs, children learn to adopt safer and healthier practices and make choices. Participants return home to share the knowledge they gained with their family and friends.

Now in its 30th year, PAF Safety Days continues to be recognized as the largest rural safety and health education program for children in North America. Since its inception in 1995, the program has reached millions of participants and volunteers. You, too, can join the mission and provide education, training, and resources to make farm, ranch, and rural life safer and healthier for all children, their families, and their communities. Visit www.progressiveag.org for more information and click on Get Involved to learn about volunteer opportunities, donating to the cause, or how to bring a PAF Safety Day to your local community.