If you’re moving through a fast-paced world, sleep often takes a backseat to work, social life, and everyday responsibilities. Some people wear their lack of sleep like a badge of honor. However, it’s not a badge of honor. Getting enough sleep shouldn’t be a luxury, but it should be a priority. Prioritizing quality sleep can lead to better physical and mental health and improved emotional well-being.  

According to the National Institute of Health (NIH), lack of quality sleep can result in various health problems. Sleep is a time when your body can rest. When your body is at rest, it works hard to repair tissues and regulate hormones that impact appetite, immune function, and stress levels. When you aren’t getting enough quality sleep, you become at risk for an increase in serious health risks. 

Risks for Serious Health Conditions  

• Heart disease and high blood pressure: Poor sleep is linked to higher blood pressure and an increased risk of cardiovascular programs.  

• Obesity and diabetes: Sleep deficiency disrupts the hormones that control hunger, making you more likely to overeat and crave unhealthy foods.  

• Weakened immune system: The lack of sleep makes it harder for your body to fight off illnesses, leaving you even more prone to colds and infections.  

• Mental health struggles: Chronic sleep deprivation can contribute to anxiety, depression, and mood swings.  

After surveying Americans, the National Sleep Foundation (NSF) found that almost 9 in 10 adults with good sleep satisfaction flourish, and 7 in 10 people say that they flourish when they get enough quality sleep. The amount of sleep you need depends on your age, lifestyle, and overall health. If you’re always feeling tired, you may not be getting enough rest. The recommendations for how much sleep you need are:  

• Adults (18-64 years old): 7-9 hours per night 

• Older adults (65+ years old): 7-8 hours per night  

• Teenagers (14-17 years old): 8-10 hours per night 

Tips for Improving Sleep  

If you’re having trouble falling asleep or staying sleeps, here are some ways that can help you improve your sleep habits:  

• Stick to a Schedule: go to bed and wake up at the same time every day, even on weekends. Sticking to a consistent schedule can help regulate your body’s internal clock.  

• Create a Routine: avoid screens and bright lights at least an hour before bed. Try activities like reading, meditating, or taking a warm bath.  

• Limit Stimulants and Heavy Meals: limit caffeine, nicotine, and alcohol, which can interfere with sleep. Additionally, avoid heavy or spicy meals before bedtime.  

• Adjust Your Sleep Environment: try keeping your bedroom cool, dark, and quiet. Investing in a quality mattress and pillows can also make a big difference.  

• Get Regular Exercise: physical activity can help you fall asleep faster but try not to work out too close to bedtime.  

• Manage Stress: chronic stress can keep you up at night. Try journaling, deep breathing exercises, or speaking with professional if stress is affecting your sleep.  

Getting quality sleep is one of the most important things you can do for your health. Make sleep a priority to improve your energy levels, enhance brain function, and reduce your risk of chronic diseases. If you’re struggling with sleep, take small steps toward better habits, and don’t hesitate to reach out to a healthcare provider. Live better, feel better! 

How AFSPA Can Help  

Lifestyle and Condition Health Coaching 

Our Lifestyle and Condition Coaching (LCC) Program uses a holistic approach to help you and your covered dependents achieve your best health. Our LCC Health Coach will provide guidance, support, and resources for over 40 lifestyle and medical conditions to help you overcome obstacles that may be keeping you from realizing optimal health.  

To enroll in a program, contact a LCC Health Coach at 1-866-533-1410. LCC Coaches are available Monday through Friday from 8:00 a.m. – 8:00 p.m. ET. You may also enroll online at www.myactivehealth.com/FSBP. Participation in this program is voluntary and is available at no cost to members. 

Digital Coach Program 

These include nine programs for weight management, smoking cessation, stress management, nutrition, physical activity, cholesterol management, blood pressure, depression management, and sleep improvement. Programs are prioritized based on a member’s health risk assessment to help create a personalized plan for successful behavior change. Members can engage and participate through personalized messaging with tools and resources to help track their progress and stay on the path to wellness. 

How do I sign up?: 

1. Log on or register for “Aetna’s secure member website”  

1. Look for the “Health and Wellness” icon, select “Discover a Healthier You” and proceed.