The Office of Human Resources

Spotlight on Well-being: Sleep

Sleep

Overview. Sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health. Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia. Learn if you've had enough sleep, sleep hygiene, medical considerations that can impact sleep, and resources to improve your sleep.

Have You Had Enough Sleep?  Signs your sleep quality needs to improve.

  • You take more than 30 minutes to fall asleep after you get into bed.
  • You regularly wake up more than once per night.
  • You lie awake for more than 20 minutes when you wake up in the middle of the night.
  • You spend less than 85 percent of your time in bed asleep.
  • You feel tired and have difficulty concentrating during the day. You may be drinking more caffeine to stay alert.
  • You feel hungry more often, especially for junk food, and gaining weight.
  • You feel more stressed out , emotionally exhausted, and angrier than usual.
  • You’ve been diagnosed with insomnia.

Sleep Hygiene. Sleep hygiene encompasses both environment and habits, and it can pave the way for higher-quality sleep and better overall health.

Habits to keep:

  • Have a Fixed Bed-time and Wake-time; 7-8 hours of sleep.
  • Make Gradual Adjustments.
  • Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
  • Don’t Overdo It with Naps.
  • Prioritize Sleep.
  • Have a “wind-down” routine.
  • Exercise regularly.

Habits to break:

  • Avoid alcohol before bed.
  • Avoid screens in bed; Turn off electronic devices at least 30 minutes before bedtime.
  • Don’t go to bed unless you are sleepy. If you don’t fall asleep after 20 minutes, get out of bed. Go do a quiet activity without a lot of light exposure.
  • Avoid caffeine after noon.
  • Don’t eat a large meal before bedtime.

Medical Considerations.

COMMON DISORDERS

Parasomnias (night terrors)

Insomnia

Excessive Sleepiness

BREATHING-RELATED

Sleep Apnea

Obstructive Sleep Apnea

Central Sleep Apnea

MOVEMENT-RELATED

Restless Legs Syndrome

Bruxism (Teeth grinding)

Sleepwalking

Sleep Resources. 

Sleep Assessments: self- survey

Healthy Sleep Habits

Employee Assistance Program - Sleep Support

Webinar: “Fixing our broken sleep”

Track Your Sleep: Sleep Diary