Sleep and How to Improve It

Solution: Relieve Stress

If your to-do list keeps you up at night, you’re not alone. One in four Americans develops insomnia each year and stress is one of the leading causes.

If exercise isn’t doing the trick, try a hot shower, or consider your caffeine intake since stimulants can increase anxiety. Your Columbia benefits include resources to help with stress reduction, which can contribute to a better night’s sleep.

Quick tip: If you can’t fall asleep after 20 minutes, don’t toss and turn - get up and do something else until you feel sleepy.

The self-care app – AbleTo Sanvello – has complimentary meditations to listen to for sleep or daily stress relief. Unlock all the content with the use of your UnitedHealthcare Insurance card for a premium experience.

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Reminder: You can reach out to someone at the Employee Assistance Program at any time. Not just when things get too busy, stressful or overwhelming. If everyday issues are keeping you up at night, consider the free, short-term therapy option: Six sessions per topic, with a licensed professional offering confidential guidance and counseling.

Televisions, computers and smartphones can interfere with a good night’s sleep. More than 90% of Americans report that they use technology within an hour of going to bed. These devices can emit a light that the brain translates as daylight, which reduces melatonin production, making it harder to fall asleep.

1 in 3 adults do not get the recommended number of hours of sleep each night. Lack of sleep has been linked to a number of chronic diseases and conditions, such as diabetes, heart disease, obesity and depression. Sleep hygiene is an important component of well-being that should be considered.

It is important to keep children in mind as well when it comes to technology use at night. Consider setting a technology curfew for them; keep in mind that the earlier the better, but even 30 minutes before bed is better than no curfew.

Sleep hygiene is all about fostering good habits that promote restful sleep. Make a personalized plan for optimizing your bedroom environment, nailing down a consistent sleep schedule, fine-tuning a bedtime routine, and eliminating any daytime habits that are making it more difficult to sleep.

• Stick to a sleep schedule: Go to bed and get up at the same time every day, even on weekends. Make sure others in your household are aware of your schedule so you experience fewer disruptions to your sleep.
• Create a bedtime ritual: Try reading a relaxing book, listening to calming music or taking a warm shower.
• Pay attention to what you eat and drink: Try not to consume caffeine after noon (if you are sensitive to it). Avoid eating heavy meals right before bed. To prevent nighttime bathroom trips, reduce fluid intake in the evening. Avoid alcohol and tobacco, it seems that alcohol may help you fall asleep quickly, but it disrupts your sleep cycles.
• Create a sleep-friendly environment: Consider using blackout curtains to keep the sunlight out of your room or wear an eye mask. Keep the temperature in your bedroom between 60° and 67° F.

Go to the Office of Work-Life's Sleep Health page for more information.