March is National Sleep Month, and it’s the perfect time to give your night routine a check-up. National Sleep Month is an entire month dedicated to self-care and learning how to get better sleep.
Celebrate the season with Sleep Awareness Week (March 12 - March 18, 2023), followed by World Sleep Day on March 17, 2023. These holidays encourage you to take a holistic look at your sleep patterns.
Sleep Awareness Week was established in 1998 by the National Sleep Foundation. The week starts on March 12 because that’s the same day that Daylight Saving Time begins. World Sleep Day focuses on the importance of sleep and its impact on our health.
Taking part in National Sleep Month and its holidays can help you better understand your sleep habits and needs.
Proper sleep each night is as important as getting enough to eat and drink. Sleep keeps your body strong and healthy, giving you the energy to power through the day.
Researchers believe that sleep helps your brain process the day's events, creating new neural pathways and consolidating memories. Inadequate sleep will make it harder to retain new information you learn throughout the day.
You're better equipped to handle stress and make sound decisions when well-rested. Sleep recharges the brain and removes chemical toxins that build up during the day.
Your body benefits from good sleep as well. Sleep helps keep your immune system functioning. That means that your ability to fight off disease and infection is linked to how well you sleep.
Most adults need seven to nine hours of sleep per night. That number decreases slightly when you’re over 65.
National Sleep Month and Sleep Awareness Week are great times to observe healthy sleep habits.
Keeping track of your sleep can help you figure out what’s working for you and what isn’t. Note the time you wake up, when you go to bed, how long it took to fall asleep and any sleep disturbances.
We all sleep better when we have a consistent bedtime and wake-up time. Going to sleep and waking up at the same time every day will help regulate your circadian rhythm, making it easier for you to fall asleep.
Make sure you’re comfortable in bed by checking your mattress, blankets, and pillows. Look for any issues that may be causing you to sleep poorly, like broken mattress springs. If your mattress is more than ten years old, it might be time to get a new one.
Sleep hygiene refers to the practices and behaviors that promote healthy sleep. Examine your lifestyle and assess how many things are helping or hindering your natural sleep cycle.
Avoiding screens an hour before bed, limiting caffeine and alcohol consumption, and avoiding stimulants altogether can help promote a better night’s sleep.
A few minutes of meditation before bed can help your mind relax and prepare for sleep. Studies show that meditation reduces cortisol, a stress hormone, and increases melatonin, a hormone that helps you sleep.
Try using a calming voice or guided relaxation exercise that focuses on releasing tension from your body.
If your sleep troubles persist, consider a self-sleep clinic.
Sleep Reset offers a digital program that can help you figure out the root of your sleeping issues and give you customized advice on improving your sleep. The program includes tracking your sleep patterns over time using the Sleep Reset mobile app.
The benefit of a self-sleep clinic is that you can personalize your approach to improving your sleep, but you don’t have to deal with expensive doctor’s fees or a months-long wait.
Prioritize your sleep health this National Sleep Month. Take the time to re-evaluate your nighttime routine and see if you can improve. A few tweaks to your nightly ritual can transform the quality of your rest.
We wish everyone a restful National Sleep Month. Sweet dreams!
If you’re ready to experience better sleep, our personalized sleep quiz is the first step.