How to get the most out of your sleep

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If you are currently experiencing a life-threatening emergency, please call 911 or go to the nearest hospital emergency room immediately. If you’re thinking about harming yourself, call the National Suicide and Crisis Lifeline at 988, or the 24-hour National Suicide Prevention Lifeline toll-free at 1-800-273-8255 to be connected to a trained counselor at a suicide crisis center nearest you. For youth under the age of 18, call the Division of Child and Family Services’ (DCFS) Mobile Crisis Response Team (MCRT) at 702-486-7865 in Southern Nevada or 775-688-1670 in Northern Nevada.

Tips to improve your quality of sleep

Good sleep boosts memory, enhances concentration, and supports emotional stability. It strengthens the immune system, reduces stress, and promotes overall well-being. Quality sleep also aids in physical recovery, improves mood, and increases productivity. Prioritizing sleep leads to a healthier, happier, and more balanced life.

The tips below will help you achieve a better, more restful sleep:

  • Keep a regular sleep cycle
  • Watch the sunrise and sunset
  • Honor circadian rhythms
  • Get grounded daily
  • Create an ideal sleep ambience
  • Get out and exercise during the day
  • Decrease caffeine (before 12 p.m.)
  • Practice meditation, mindfulness and/or yoga
  • Move your television out of the bedroom
  • Stop eating two to three hours before bed
  • Stop using electronics after 7 p.m.
  • Avoid alcohol and nicotine
  • Clear your late night mind, through journaling about your day
  • Replace your mattress every seven years
  • Try to get seven to eight hours of sleep
  • Stop using electronics after 7 p.m.
  • Avoid naps during the day
  • Use your bed for sleep only

Apps for mindfulness

  • Aura
  • Calm
  • Headspace
  • Meditation
  • Sattva
  • Sanvello
  • Stop, breathe and think
  • The mindfulness app

Things to aid you in getting quality sleep

  • Sleepy time or chamomile tea
  • Lavender or chamomile essential oil
  • Melatonin (check with your doctor)
  • Magnesium (2 hours before bed)
  • Listen to binaural beets online
  • Attend a sound bath
  • Use a weighted blanket

For more information or to schedule a visit with an EAP counselor:

Visit bhoptions.eapintake.com or call 1-800-280-3782, TTY 711.

You have the right to receive help and information in your language at no cost. To request an interpreter, call the toll-free member number on your plan ID card or plan documents.