National Sleep Awareness Week

Daylight savings time begins at 2 am on Sunday March 8, 2026. Immediately afterwards is National Sleep Awareness Week, observed from March 8 to 14, to highlight the importance of quality rest and overall health. This week promotes better sleep habits and emphasizes the need to prioritize sleep to improve your well-being. Sleep deficiency and poor-quality sleep raise the risk for long-term (chronic) health problems, such as high blood pressure, heart disease, stroke, diabetes, obesity and kidney disease. Sleep also affects how you think, react, learn, work and get along with others.

Why is Sleep Important?

During sleep, your body is working to support healthy brain function and maintain your physical health. When you fall asleep, your brain clears out toxins and helps with learning and creation of long-term memories. Sleep also improves your immune system, repairs the heart and blood vessels and regulates hormones affecting weight. Good sleep reduces the risk of obesity. It also reduces stress and reduces the risk of accidents caused by drowsiness. Sleep improves mood, increases energy levels and boosts productivity.

For children and teenagers, sleep also helps support growth and development. Deep sleep triggers the release of growth hormones, which are crucial for children and teens.

What is Good Quality Sleep?

Good sleep is defined as high quality sleep and sufficient duration, which varies amongst different age groups. Infants need 12 to 16 hours of sleep daily, 1-2 year olds need 11 to 14 hours of sleep, 3 to 5 year olds need 10 to 13 hours of sleep, 6 to 12 year olds need 9 to 12 hours of sleep, 13 to 18 year olds need 8 to 11 hours of sleep and adults needs 7 to 9 hours of sleep.

Good sleep also means being able to fall asleep in 30 minutes or less, waking up no more than once per night and falling back asleep quickly, having a regular sleep schedule, and waking up with energy and staying awake throughout the day.

Tips for Better Sleep

• Maintain a regular sleep schedule, even on weekends. Go to bed and wake up at the same time daily.
  
  
• Keep your bedroom cool, dark and quiet.
  
  
• Invest in blackout curtains if you work night shifts.
  
  
• Avoid caffeine in the afternoon and evenings. Avoid nicotine and alcohol close to bedtime.
  
  
• Exercise regularly, but not too close to bedtime.
  
  
• Relax before bed by taking a bath, reading or listening to calm music.
  
  
• Unplug and turn off electronics and screens at least 60 minutes before bed.
  
  
• If you can’t fall asleep for 20 minutes, get up and do something relaxing.
  
  
• Use your bed only for sleep.

If you have continued trouble sleeping, see your primary care provider to check for a possible sleep disorder, such as sleep apnea or insomnia.

Dr. Maanasa Chittari is a resident physician who sees patients of all ages and provides obstetrical services at Lone Star Family Health Center, a non-profit 501©3 Federally Qualified Health Center operating facilities in Conroe, Spring, Willis, Grangerland, and Huntsville, and serving as home to a fully integrated Family Medicine Residency Program to increase the number of Family Medicine physicians for Texas and our community.