Better Sleep Month highlights health risks, benefits of quality rest

JACKSON — Health experts are urging Mississippians to take sleep more seriously as Better Sleep Month is observed in May, emphasizing that consistent, quality rest is essential to physical health, mental well-being and daily performance.

Better Sleep Month, recognized each year, aims to raise awareness about the importance of sleep and the consequences of going without it. A survey by the Better Sleep Council found two out of three respondents reported disrupted sleep due to stress, and about one-third of Americans experience poor sleep at least once a week.

The effects can extend well beyond fatigue. The National Sleep Foundation reports that 45% of Americans say poor or insufficient sleep affected their daily activities at least once in the past week.

Sleep deprivation is also a public safety concern. According to the National Highway Traffic Safety Administration, fatigue contributes to an estimated 100,000 motor vehicle crashes and about 1,550 deaths each year in the United States.

Health officials say adults should aim for at least seven hours of sleep per night. The Centers for Disease Control and Prevention notes that getting enough sleep can reduce the risk of chronic conditions such as heart disease, high blood pressure, diabetes and stroke, while also improving mood, memory and overall functioning.

Quality of sleep is just as important as duration. The CDC reports that interrupted or non-restorative sleep can leave people feeling tired even after spending enough time in bed.

During sleep, the body carries out critical processes including tissue repair, immune system support and memory consolidation. Mental health is also closely tied to sleep, with research showing that inadequate rest can increase stress, anxiety and difficulty regulating emotions.

To improve sleep, experts including the Mayo Clinic recommend maintaining a consistent sleep schedule, creating a cool, dark and quiet sleep environment and limiting screen use before bedtime. Avoiding caffeine late in the day and large meals close to bedtime can also help.

For those who continue to struggle with sleep, health officials advise consulting a medical provider to evaluate for possible sleep disorders such as insomnia or sleep apnea.

Better Sleep Month was established in 1978 by the Better Sleep Council, the consumer education arm of the International Sleep Products Association, to promote awareness of the connection between sleep and overall health. Officials say the message remains clear: getting enough quality sleep is a key part of staying healthy.

Tips for Better Sleep

• Stick to a schedule: Go to bed and wake up at the same time every day, even on weekends.
• Create a sleep-friendly environment: Keep your bedroom cool, dark and quiet.
• Limit screen time before bed: Turn off phones, TVs and computers at least 30 minutes to an hour before bedtime.
• Watch what you eat and drink: Avoid heavy meals, caffeine and alcohol close to bedtime.
• Stay active during the day: Regular exercise can help you fall asleep faster and sleep more deeply.
• Build a bedtime routine: Wind down with calming activities like reading or light stretching.
• Avoid long naps: If you nap, keep it short and earlier in the day.
• Manage stress: Try relaxation techniques like deep breathing, meditation or writing down worries before bed.
• Get out of bed if you can’t sleep: If you’re awake for more than 20 minutes, get up and do something relaxing until you feel tired.
• Talk to a doctor if needed: Ongoing sleep problems could be a sign of conditions like insomnia or sleep apnea.