Not everyone sleeps like a baby. The Davis County Health Department (DCHD) is encouraging the community to put a good night’s sleep at the top of their to-do list. March is National Sleep Awareness Month and in conjunction with that the DCHD, along with the Southwest Utah Public Health Department, is launching its Sleep Health Initiative. 

The initiative is meant to educate the community about the role good sleep habits provide. According to DCHD, sleep is as important as diet and exercise and critical for the repair and restoration of mind and body.

“The importance of sleep cannot be overstated,” said Dr. David Blodgett, Director and Health Officer for the Southwest Utah Public Health Department. “The quantity and quality of our sleep impacts almost every component of health, including mental health. About a third of the population probably has some sort of a sleep deficiency and we haven’t focused on sleep as a major determinant of health in our population, which is what public health is all about. It's time for us to change that, and we hope these messages will be well received in the community.”

Why is sleep so important? One in three Davis County residents don’t get the recommended amount of sleep they need each night, according to DCHD. The intent of the initiative is to encourage people to be intentional and try to prioritize sleep not only for their physical well-being but their mental functioning and to fight illnesses such as diabetes and Alzheimer’s disease.

“Most healthy adults typically need seven to nine hours of sleep per night,” a DCHD release said. “Infants, young children, and teenagers should get more sleep to support their growth and development. We encourage everyone to join us, throughout the month of March, and prioritize sleep. We want our communities to be intentional about their sleep habits, and make a conscious effort to prioritize their sleep in order to achieve better health and well-being.” 

The DCHD offers these tips for a better night’s sleep:

Sleep hygiene – Tailor sleep hygiene practices to suit the individual's needs, including: 

• Maintain a consistent schedule by going to bed and waking up at the same time every day. 
• Create a sleep sanctuary by keeping the bedroom dark, cool, and quiet; using the bed only for sleep; keeping stimulating activities like watching TV, working, or exercise out of the bedroom; and using supportive and comfortable bedding. 
• Create a relaxing bedtime routine free of technology at least 30 minutes before bedtime. 
• Avoid sleep disruptors several hours before bedtime including: alcohol, nicotine, caffeine, heavy meals, and intense exercise;
• Adopt daytime habits including regular exercise and getting outside to see sunlight for at least 15 minutes in the morning to promote deeper sleep.

Sleep Tracking. Track sleep habits to help ensure you are being intentional about adopting new sleep habits and identifying possible obstacles: 

• Bedtime and wake up times. 
• Length and quality of the previous night's sleep. 
• Time and amount of caffeine, alcohol, or nicotine consumed. 
• Time of dinner and any food consumed afterward. 
• Time and duration of exercise. 
• Time electronic devices and screens are shut off

Doctor consultation. While these strategies can significantly improve sleep, they may not be enough for chronic or serious problems. Individuals are encouraged to talk with a health care provider or sleep specialist for proper diagnosis and treatment options. 

“We’ve brought the two health departments together because we see a need to change the way we communicate with the public,” said Brian Hatch, Director of the Davis County Health Department. “We want to create messaging that will empower our communities to be intentional about their health habits. Sleep is a great topic to start with because it is one of the most powerful catalysts for strengthening a person’s physical health, mental function, and emotional resilience.”