Sleep your way to better health

man with smartphone and earphones in bed at night

Did you know that practicing good sleep hygiene can have a big impact on your health? So go ahead and practice some sleep hygiene tonight! Your body will thank you in the morning!

Not getting enough quality rest can cause a laundry list of ailments, including:

  • Poor focus
  • Irritability
  • Obesity
  • Depression
  • Increased risk of serious diseases like stroke and diabetes

Can’t sleep? Maybe you’re doing it wrong

Is sleep eluding you? It might be time to check your sleep hygiene! From developing a sleeping schedule to making sure your environment is just right—your behaviors during the day and at bedtime can affect your quality of sleep. Get the best sleep of your life by making a few tweaks.

  • Set a sleep schedule and nightly routine
  • Practice healthy eating and exercise habits
  • Turn off electronic devices before you go to sleep
  • Limit your caffeine intake
  • Create a relaxing, disruption-free sleep environment

Put stress to bed and uncover better sleep

The more you worry, the more trouble it will be to shut off your brain and get some much-needed rest. And the more you toss and turn, the higher your stress levels will rise.

Not sure if stress is affecting your sleep? Ask yourself the following questions:

  • Do I have trouble turning off my brain when I’m preparing for sleep? If you go over certain situations or conversations in your head repeatedly and you don’t feel like you can shut them down, you’re likely experiencing stress-related sleep problems.
  • Are my muscles tense as I try to get to sleep? If you feel tension in your neck or shoulders or have headaches or back pain, you likely have muscle tension due to stress. This tension can lead to lack of or poor sleep, which then leads to even more muscle tension the next morning.
  • Is my heart racing as I lie in bed and try to go to sleep? Your heart should not be racing while you are lying in bed and is a common symptom of stress. A racing heart is associated with high cortisol levels and can lead to more muscle tension and prevent you from falling asleep.

For more extensive guidance and support for healthier sleep, we encourage you to consider enrolling in our insomnia program at or download our app (use the code BLUEND or the code from your employer to get started). If you’re already a member, log into your account to continue or start a new program.

This program is included in your health plan and offered to all employees and family members (ages 13+) at no cost!

Sources: The Sleep Foundation, Sleep Cycle Center, Mayo Clinic

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