March 8 through 11 is Sleep Awareness Week. Established in 1998, it’s the National Sleep Foundation’s (NSF) annual campaign emphasizing the importance of sleep to health and well-being and a call to action for the public to prioritize getting enough of the quality sleep they need.
Not surprisingly, Sleep Awareness Week begins at the start of Daylight Saving Time when most Americans change their clocks and lose an hour of sleep. If you’re like the vast majority, you’re still feeling the effects of the Daylight Saving Time (DST) shift. But don’t feel bad about wanting to smash your alarm when it goes off and it’s still dark outside. Experts say it can take the body about one week to readjust to this one-hour change in schedule. While you are readjusting might be a good time to assess your sleep health and prioritize good sleep habits.
“Sleep Awareness Week is held to remind the public to prioritize healthy sleep habits,” said John Lopos, CEO of NSF. “NSF is here is to help every person, young and old, become their Best Slept Self®, and that’s exactly what Sleep Awareness Week represents: a renewed commitment to better sleep for better health, performance, and well-being.”
What is “Sleep Health”?
Adequate sleep duration is only one aspect of restorative and health-promoting sleep. A more holistic concept, sleep health encompasses a “multidimensional pattern of sleep-wakefulness, adapted to individual, social, and environmental demands, that promotes physical and mental well-being.” Good sleep health includes:
- being personally satisfied with sleep
- appropriate timing (consistent and aiming for bedtime before midnight)
- adequate duration (7-9 hours for adults)
- high efficiency (asleep for at least 85% of total time in bed)
- sustained alertness during waking hours
The Sleep in America Poll
Established by NSF in 1998, Sleep Awareness Week is the premier awareness and education campaign for sleep health. Each year, NSF releases the results of its hallmark Sleep in America® Poll during the campaign week. The Sleep in America Poll helps the public understand key attitudes, behaviors, and experiences with sleep health and explores a broad range of topics from aging, to exercise, to pain, to incorporating healthy sleep behaviors into daily living. Most recently, the 2025 Sleep in America Poll showcased the powerful link between sleep health and an individual’s ability to flourish in life.
How to Improve Your Sleep Health
To improve sleep health, The Mayo Clinic advises that you maintain a strict sleep schedule (even on weekends), and keep your bedroom cool, dark, and quiet. Create a relaxing 30-to-60-minute pre-bed routine, avoid screens, alcohol, and caffeine 4-6 hours before bed, and ensure regular daily exercise.
Key Strategies for Better Sleep:
- Establish a Consistent Routine: Go to bed and wake up at the same time every day to regulate your body clock.
- Optimize Your Environment: Use blackout curtains, eye masks, earplugs, or white noise machines to create a restful, dark, and quiet space.
- Manage Light Exposure: Get natural sunlight in the morning. Avoid blue light from phones, tablets, and computers at least 1–2 hours before bedtime.
- Watch Diet and Substance Intake: Avoid large meals, alcohol, and caffeine 4–6 hours before sleeping.
- Create a Buffer Zone: Engage in relaxing activities before bed, such as reading, taking a warm bath, or gentle stretching.
- Optimize Bedroom Purpose: Reserve your bed solely for sleep and intimacy to help your brain associate the space with rest.
- If You Cannot Sleep: If you do not fall asleep within 20 minutes, get out of bed, go to another room, and do something relaxing (like reading) until you feel tired.
When to Seek Help:
If you experience chronic sleeplessness, excessive daytime sleepiness, or suspect a disorder like sleep apnea, consult a healthcare provider.
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