Five Things to Know About Healthy Sleep Habits

As part of Sleep Awareness Week, March 9-14, health experts encourage people to take a closer look at their nightly habits. Sleep plays a critical role in physical health, mental clarity and emotional well-being — yet millions of Americans regularly fall short of recommended rest. Dr. Taylor Teague, a board-certified pulmonary, critical care & sleep medicine physician at UT Health East Texas Pulmonary Institute at North Campus Tyler, explains why sleep matters, how to recognize potential problems and how to adjust to disruptions like Daylight Saving Time.

Why is sleep so important for overall health?

Sleep affects nearly every system in the body. It supports memory, concentration, mood regulation, immune function, heart health and metabolism. Most adults need seven to nine hours of quality sleep per night. When we consistently get less than that, we increase our risk for conditions such as high blood pressure, diabetes, depression and obesity. Sleep is not optional — it’s a biological necessity.

What are signs someone might have a sleep disorder?

Some common warning signs include loud snoring, gasping or choking during sleep, difficulty falling or staying asleep, waking up frequently during the night, morning headaches and excessive daytime sleepiness. If someone feels unrefreshed despite spending enough time in bed, that’s a red flag. Disorders like sleep apnea and insomnia are very common, but they are also highly treatable.

What are a few simple habits people can start right away to improve sleep?

Consistency is key. Try to go to bed and wake up at the same time every day — even on weekends. Create a relaxing wind-down routine 30 to 60 minutes before bedtime. Keep the bedroom cool, dark and quiet. Limit caffeine in the afternoon and reduce screen time before bed because blue light can delay the body’s release of melatonin. Even small adjustments can significantly improve sleep quality.

Daylight Saving Time, which happens March 8, often disrupts sleep. How can people adjust more easily?

When we “spring forward,” we effectively lose an hour of sleep, which can temporarily disrupt our internal body clock. I recommend gradually shifting your bedtime and wake time 15 to 20 minutes earlier for several days before the time change. Getting bright light exposure in the morning helps reset your circadian rhythm. It’s also wise to avoid heavy meals and alcohol close to bedtime during the transition. Most people adjust within a few days if they’re intentional about their routine.

When should someone seek professional help for sleep problems?

If sleep difficulties last more than a few weeks, or if someone experiences significant daytime sleepiness, mood changes or concentration problems, it’s time to talk with a healthcare provider. If a bed partner notices loud snoring or breathing pauses, that’s especially important to evaluate. Many sleep studies can now be done at home, and treatment options are more convenient and effective than ever. Improving sleep can truly transform someone’s overall health and quality of life.

Taylor T. Teague, MD, FACP, is a board-certified pulmonary, critical care and sleep medicine physician at UT Health East Texas Pulmonary Institute at North Campus Tyler. To learn more or to schedule an appointment, visit UTHealthEastTexas.com or call 903-596-DOCS.