Having trouble getting enough sleep? You're not alone—quality rest may be the key to better health, productivity and overall well-being. As we dive deeper into the new year, many people are focusing on building healthier habits, with better sleep taking center stage. Dr. Patrick Kilcar, a professor at Georgetown University, points out that sticking to these new year’s resolutions often boils down to emotional responses to our actions and circumstances. Experts agree that improving sleep quality isn't just about getting more hours—it's about establishing a routine that fosters relaxation, rest and rejuvenation. The Centers for Disease Control and Prevention lists many benefits of sleep including maintaining a healthy weight, reducing stress while improving your mood, staying productive and even driving safely.

While on a recent wellness check-up with a local Intermountain Health provider, the doctor shared, “to make sleep a priority, we first need to understand the why behind it.” She continued explaining, “beyond just feeling good, sleep helps manage stress and depression, it improves brain function, and it supports our overall health.” She emphasized that sleep can act as a “reboot” for the body and mind, similar to restarting a device that isn’t functioning properly.

For those seeking better sleep, Intermountain Healthcare suggests three key strategies:

1. Stick to a schedule: Consistency is vital. Adults need seven to nine hours of sleep, while children and teens require nine to 11 hours.

2. Save your bedroom for sleep: Avoid using the bedroom for work or leisure activities. Keeping the room quiet, dark and cool can promote restful sleep. FOX 13 News recently did a report noting that ceiling fans should spin clockwise in winter and counterclockwise in the summer for optimal air circulation.

3. Avoid sleep disruptors: Steer clear of caffeine and alcohol six hours before bed, heavy exercise three hours before, and large meals two hours prior. Additionally, reduce screen time an hour before bed to prevent the blue light from hindering sleep quality.

Companies like Calm and Sleep.com suggest using pillow mists or playing soothing music to help you unwind before bed. Other ideas include reading, stretching or using essential oils to improve sleep. If sleep difficulties persist, it’s important to consult a doctor before turning to sleep medications, as certain health conditions, medications and lifestyle factors can interfere with sleep. Always check with a healthcare professional first.

As with any resolution, sharing your sleep goals with family members can provide support and accountability. As we embark on a new year, it’s the perfect time to reset our habits and prioritize what truly matters—starting with sleep. Remember, sleep isn’t just about the quantity of hours you get, but the quality of rest you allow your body and mind to experience. By following expert tips and making sleep a priority, we can set ourselves up for a year of greater well-being and success. Make sleep your secret weapon—your body and mind will thank you for it.

For more tips and to connect with others on their sleep journey, check out Holly's Highlights Season 5 Episode 3 on Spotify, Tune-In, Apple Podcasts, or at www.hollycurby.com. λ