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The Importance of Sleep

posted by TrueNorth Employee Benefits on Tuesday, February 7, 2017

Making Sleep a Priority

The Importance of Sleep

In the past, we've hosted The Eastern Iowa Sleep Center at our home office in Cedar Rapids.  When they come, they meet with TrueNorth employees - both in person and remotely - to educate our team on the importance of sleep. The mission of the Eastern Iowa Sleep Center is "to provide patients, families and communities with education and comprehensive care for sleep-related disorders." 

At TrueNorth, we realize that our clients depend on a full-night's sleep in order to perform well on the job and lead a healthy life.  If you or someone you love is experiencing sleep issues, please take heed of the information we've provided on this blog post and contact your health care provider for more information on finding solutions.   

Helpful Tips for a Good Night's Sleep - Compliments of the Eastern Iowa Sleep Center

  1. Go to bed and awaken at the same times each day. A regular bedtime routine may help signal your mind that the time to relax and sleep is approaching.
  2. Avoid daytime naps or limit them to one mid-day afternoon nap. If your goal is to sleep more during the night, napping may make it more difficult to sleep later on. However, napping does assist with short-term alertness. 
  3. Avoid caffeine, tobacco and alcohol close to bedtime. Caffeine and tobacco are a stimulant, which has an alerting or wake-up effect. Alcohol, as a sedative, may speed the beginning of sleep, but increases the number of times you awaken during your sleep.
  4. Avoid big, spicy or heavy meals two to three hours before bedtime. Try a light snack 45 minutes before bed if you're hungry. 
  5. Exercise regularly but avoid exercise close to your sleeping hours. Exercise can have an alerting effect and raises your body temperature, making it more difficult to sleep. 
  6. Make your bedroom primarily a place for sleeping. It is not a good idea to use your bedroom for paying bills, studying, exercising, etc. Help your body recognize that this is a place for rest. 
  7. Keep your bedroom dark, quiet and comfortable. Temperature should be slightly cool or set to your comfort. Consider eye masks, ear plugs, "white noise", fans, and humidifiers to limit distractions. 
  8. Avoid stress and worrisome thoughts before you sleep. It may help to write down these thoughts and items on a notepad to address when you awake. 
  9. Incorporate bedtime rituals. Activities such as listening to soft music or sipping a cup of herbal non-caffeinated tea can help cue your body that it's time to slow down and begin to prepare to sleep. 
  10. Make sure your mattress is comfortable and supportive. The one you have may have exceeded its life expectancy - about 9-10 years for most quality mattresses. A comfortable pillow helps, too. 

Your Sleep is Important

If you are concerned about your sleep, take the Eastern Iowa Sleep Center's Sleep Test.  If your results indicate an issue, please speak to a healthcare provider about your sleeping problems. If a sleep study is right for you, the Eastern Iowa Sleep Center or a similar organization in your area will be happy to assist!  

As always, TrueNorth is happy to assist you by providing comprehensive insurance and financial solutions that will improve your well-being, both personally and professionally.  Visit or call (319) 739-1277 for an insurance quote today.    

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About Author

TrueNorth offers businesses of every size comprehensive solutions to meet their business needs and those of their employees.  If you are in need of business solutions and are looking for ways to protect and maximize your workforce, look to TrueNorth. Our Employee Benefits Division can assist you in providing for the well-being of both you and your staff. Call us today at 1-800-798-4080.

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