Experts tell us that getting consistent, undisturbed sleep is a key component of staying healthy. (Journal photo by Randy Crouch)

MARQUETTE — “How do I give myself the best chance of staying healthy?”

Since the rise of COVID-19 two years ago, everybody has had a renewed focus on the topic of health. It’s a daily discussion in the media, in the chambers of Congress and in doctor’s offices around the world. While most people follow U.S. Centers for Disease Control and Prevention guidelines on vaccination and precautionary measures, many people are looking for more ways to stay healthy. Some of those methods are helpful, but some not so much. Regardless of your vaccination status or your insurance status, there is one health tip that is universally agreed upon by experts all over the world: sleep is the basis for a healthy life.

The National Institute of Health says that sleep is the building block of a healthy lifestyle, and that not getting enough sleep can wreak havoc on your well-being in the short and long terms. Data shows that sleep deficiency can lead to heart disease, high blood pressure, kidney disease, obesity, an increased risk of stroke, and a weakened immune system, which is a major issue for those susceptible to the dangers of COVID.

Unfortunately, sleep disorders are increasingly more common. It is estimated that up to 70 million American adults suffer from some type of sleep disorder, the most common of which being insomnia and sleep apnea.

A new phenomenon, which the American Academy of Sleep Medicine calls “COVID-somnia” is becoming an issue. According to the AASM, 56% of Americans say that they have experienced an increase in sleep issues and disturbances since the beginning of the pandemic.

It’s not surprising that sleep has become more difficult during COVID, not only are many of us worried about our own health and the health of our loved ones, but there is also the uncertain economic situation, which finds many people out of work. Needless to say, there is a lot going on which will leave people tossing and turning at night.

Another reason that people have a hard time sleeping is due to technology. According to the Cleveland Clinic, smartphones can be catastrophic for people’s sleep cycles.

It may seem innocent enough to scroll through social media before bed, we all do it, but the science says that this may be keeping you from getting a full night of rest. Looking at your phone keeps your mind engaged, which makes falling asleep harder and the blue light that emanates from your screen suppresses melatonin, the hormone that helps put you to sleep.

So, how to get better sleep?

There are countless supplements and medications out there which promise a better, fuller night’s sleep. While some of those will definitely help in the short-term, the AASM says that there a few tips that can lead to a healthier, more sustainable sleep pattern.

≤ Keep a consistent schedule. It’s recommended that the average adult should shoot for at least seven hours of sleep per night. This can be difficult, especially in an era where many of us are working from home and are being forced to adapt to changing circumstances and routines. The AASM also suggests going to sleep and waking up at the same time every day, even on the weekends.

≤ Turn off your phone or your tablet. This one is easier said than done for many of us. They recommend turning off your phone, or putting it in a place where you can’t easily reach it from your bed, 30 minutes before you hope to fall asleep.

≤ Create a relaxing routine. This is a good time to take a warm bath or read a chapter of your book. This can mean cutting out real world distractions and taking some time for yourself to relax and get yourself prepared for a restful night.

≤ Make a peaceful environment to sleep in. Make sure that your bedroom is at a nice comfortable temperature, turn off the TV and put your phone away. A comfortable, dark and quiet room is one of the best ways to fall asleep and stay sleeping.

Randy Crouch can be reached at 906-228-2500, ext. 242. His email address is rcrouch@miningjournal.net.