Getting the right amount of sleep impacts all parts of your health. Getting the right amount of sleep makes you get sick less often, stay at a healthy weight. It reducea stress and improves your mood. It alsoe improves your heart health and metabolism. It lowers your risk of chronic conditions like Type 2 diabetes, Heart disease, High blood pressure, and strokes. It also lessens the risk of motor vehicle crashes and related injury or death.
How to implement these changes in everyday life?
Improving your health By: Emily Pedersen
1. Going to bed and getting up at the same time every day. 2. Keeping your bedroom quiet, relaxing, and at a cool temperature. 3. Turning off electronic devices at least 30 minutes before bedtime. 4. Avoiding large meals and alcohol before bedtime. 5. Avoiding caffeine in the afternoon or evening. 6. Exercising regularly and maintaining a healthy diet.
Reflect:
Replace:
Replace your old, bad habits with better ones. reflect on the stressors, schedules, and routines that have negatively impacted your sleep scheudle, and one at a time work to change them. Consider using blackout curtains, eyes masks, ear plugs or a white noise machine to minimize disruptions and to support good sleep. Charge your phone at a distance from your bed to avoid late night scrolling. Try implementing more physical activity during the day, and practice showering and winding down at night.
Create a list of sleep and stress habits, as well as night time and morning schedules. Keep track of the time you are going to bed and waking up. write down how lomg it takes to fall asleep, stressors that are impacting your ability to sleep, and your activity levels. Notice when you are turning off electronics before bed, highlight stressors and the amount of activity you do during the day, relfect on how they may be leading to your sleeping habits. Make sure youve identified your routines, habits, and stressors. All of which impact your sleep.
References: Center for Disease Control. (2024, May 15). About Sleep. Cdc.gov; CDC. https://www.cdc.gov/sleep/about/index.html UnitedHealthcare. (2026, March 11). How to improve sleep and lead a healthier life. Uhc.com; UnitedHealthcare. https://www.uhc.com/news-articles/healthy-living/sleep-tips?Source=GA&gad_source=1&gad_campaignid=23640793395&gbraid=0AAAAAC_1FY-AahPK8QeRtWPoUBWodTMWZ&gclid=Cj0KCQjwsdnNBhC4ARIsAA_3hehpt-7qEC0by8lau9iuXSb_-G59aOvI2-5Pmg6dsAcI3m-lI1iKPjYaAgbaEALw_wcB
Reinforce:
Reinforce your new habits, try to keep a consistent scheulde, be patient with yourself too. It's ok to have off days or to be off schedule, just try to get back into it as fast as you can and be nice on yourself. Don't let creating new habits be a stressor, think of it as practicing wellness and supporting your body. Remember that habits take time to form. You got this!
Improving your health By: Emily Pedersen
Pedersen, Emily E
Created on March 15, 2026
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Transcript
Why is sleep important?
Getting the right amount of sleep impacts all parts of your health. Getting the right amount of sleep makes you get sick less often, stay at a healthy weight. It reducea stress and improves your mood. It alsoe improves your heart health and metabolism. It lowers your risk of chronic conditions like Type 2 diabetes, Heart disease, High blood pressure, and strokes. It also lessens the risk of motor vehicle crashes and related injury or death.
How to implement these changes in everyday life?
Improving your health By: Emily Pedersen
1. Going to bed and getting up at the same time every day. 2. Keeping your bedroom quiet, relaxing, and at a cool temperature. 3. Turning off electronic devices at least 30 minutes before bedtime. 4. Avoiding large meals and alcohol before bedtime. 5. Avoiding caffeine in the afternoon or evening. 6. Exercising regularly and maintaining a healthy diet.
Reflect:
Replace:
Replace your old, bad habits with better ones. reflect on the stressors, schedules, and routines that have negatively impacted your sleep scheudle, and one at a time work to change them. Consider using blackout curtains, eyes masks, ear plugs or a white noise machine to minimize disruptions and to support good sleep. Charge your phone at a distance from your bed to avoid late night scrolling. Try implementing more physical activity during the day, and practice showering and winding down at night.
Create a list of sleep and stress habits, as well as night time and morning schedules. Keep track of the time you are going to bed and waking up. write down how lomg it takes to fall asleep, stressors that are impacting your ability to sleep, and your activity levels. Notice when you are turning off electronics before bed, highlight stressors and the amount of activity you do during the day, relfect on how they may be leading to your sleeping habits. Make sure youve identified your routines, habits, and stressors. All of which impact your sleep.
References: Center for Disease Control. (2024, May 15). About Sleep. Cdc.gov; CDC. https://www.cdc.gov/sleep/about/index.html UnitedHealthcare. (2026, March 11). How to improve sleep and lead a healthier life. Uhc.com; UnitedHealthcare. https://www.uhc.com/news-articles/healthy-living/sleep-tips?Source=GA&gad_source=1&gad_campaignid=23640793395&gbraid=0AAAAAC_1FY-AahPK8QeRtWPoUBWodTMWZ&gclid=Cj0KCQjwsdnNBhC4ARIsAA_3hehpt-7qEC0by8lau9iuXSb_-G59aOvI2-5Pmg6dsAcI3m-lI1iKPjYaAgbaEALw_wcB
Reinforce:
Reinforce your new habits, try to keep a consistent scheulde, be patient with yourself too. It's ok to have off days or to be off schedule, just try to get back into it as fast as you can and be nice on yourself. Don't let creating new habits be a stressor, think of it as practicing wellness and supporting your body. Remember that habits take time to form. You got this!