March Focus: Sleep Health and Why It Matters

by | Mar 27, 2025 | Health

March Focus: Sleep Health and Why It Matters

Because Quality Sleep Is Essential to a Healthy Life

As we observe National Sleep Awareness Week (March 10–16), it’s the perfect time to spotlight the often-overlooked yet critical role of sleep in our overall health. Sleep is more than just rest—it’s a foundational pillar of your physical, emotional, and cognitive well-being.

Why Sleep Is Essential

Quality, consistent sleep supports nearly every system in your body. Here’s how:

  • ️ Immune Function – Strengthens your defense against illness and infection.

  • ❤️ Heart Health – Poor sleep is linked to high blood pressure, stroke, and heart disease.

  • Mental Health – Sleep deprivation increases the risk of anxiety, depression, and mood disorders.

  • Cognitive Function – Boosts memory, focus, decision-making, and learning.

  • ⚖️ Metabolism – Regulates hunger hormones; lack of sleep can raise your risk for obesity and type 2 diabetes.

How Much Sleep Do You Need? (CDC Guidelines)

  • Adults (18–64): 7–9 hours

  • Older Adults (65+): 7–8 hours

  • Teenagers (13–18): 8–10 hours

  • Children (6–12): 9–12 hours

Common Sleep Disorders

Millions of Americans suffer from sleep disorders that, left untreated, can have serious consequences:

  • Insomnia – Difficulty falling or staying asleep, often worsened by stress or poor habits.

  • Sleep Apnea – Breathing repeatedly stops and starts during sleep, increasing fatigue and cardiovascular risk.

  • Restless Leg Syndrome (RLS) – Uncontrollable urge to move the legs, especially at night.

  • Narcolepsy – A chronic neurological disorder causing sudden, excessive sleepiness during the day.

Tips for Better Sleep

  • Stick to a Routine – Go to bed and wake up at the same time each day.

  • Limit Screen Time – Reduce blue light exposure at least an hour before bed.

  • ️ Create a Sleep-Friendly Space – Cool, dark, and quiet; consider blackout curtains or white noise.

  • ☕ Avoid Stimulants and Heavy Meals – Skip caffeine, alcohol, and large meals before bedtime.

  • Practice Relaxation Techniques – Try deep breathing, meditation, or light reading before sleep.

DMV Story: Diana’s Wake-Up Call

Diana, a 38-year-old teacher from Alexandria, experienced chronic fatigue and daily headaches. After consulting a sleep specialist, she was diagnosed with moderate obstructive sleep apnea and began using a CPAP machine. Within weeks, her energy levels soared, her concentration improved, and her blood pressure stabilized.

Her journey is a reminder: good sleep is not a luxury—it’s a necessity.

Helpful Sleep Health Resources

  • SleepFoundation.org – Tips, trackers, and expert sleep guides

  • ️ SleepEducation.org – From the American Academy of Sleep Medicine

  • ❤️ NHLBI.nih.gov – Learn how sleep connects to chronic disease

  • Local Clinics & Hospitals – Ask your doctor for a referral to a DMV-area sleep specialist for a sleep study

Sleep Better, Live Better

Getting the sleep you need is one of the most effective ways to protect your health. During Sleep Awareness Week, take the opportunity to reflect on your habits, seek help if needed, and make rest a non-negotiable part of your wellness routine.

Dr. Bertrand Fote, MD, MBA, FACEP, CF²
Emergency Medicine Physician | Physician Leader | Advocate for Community Health & Wellness

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