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Welcome to DCSD's Sleep Support Website!
Getting enough quality sleep is essential for overall well-being and job performance, yet it’s often one of the first things we sacrifice.
This site is designed to provide you and your friends and family with practical information, resources, and strategies to support healthy sleep habits. You’ll find evidence-based tips, expert advice, interesting facts, and useful tools to help you improve your sleep quality and feel more rested. Whether you’re looking to fall asleep faster, wake up more refreshed, or manage stress that interferes with rest, we’re here to help.
Explore the resources and take steps toward better sleep—because taking care of yourself is just as important as the work you do every day.
Interesting Facts
Why is it so important to get good sleep?
The Impact of Insufficient Sleep on Health
The Impact of Insufficient Sleep on Health
This visual highlights the serious health risks associated with inadequate sleep. Lack of rest doesn’t just lead to fatigue—it can contribute to a range of physical and mental health issues, including cardiovascular disease, type 2 diabetes, weight gain, weakened immunity, and chronic pain. Poor sleep is also linked to mental health disorders, increased cancer risk, and even infertility. Prioritizing healthy sleep habits is essential for overall well-being and long-term health.
Take steps to improve your sleep and support your body’s ability to function at its best.
The Dangers of Drowsy Driving
The Dangers of Drowsy Driving
There are serious risks associated with driving while fatigued. Drowsy driving is a major factor in fatal accidents, increasing the likelihood of crashes significantly. These statistics highlight how sleep deprivation impairs judgment and reaction time—comparable to being under the influence of alcohol. Losing just a couple of hours of sleep can affect driving ability as much as consuming multiple alcoholic drinks.
These facts serve as a crucial reminder that adequate rest is not just important for health and job performance, but also for safety on the road. Prioritizing sleep can help prevent accidents and save lives.
How Poor Sleep Affects Your Diet and Weight
How Poor Sleep Affects Your Diet and Weight
Having insufficient sleep can influence your eating habits and weight. When you don't get enough sleep, your body doesn't have enough energy to get through the day. So, overeating tends to happen as the body's way of replenishing the energy lost from the lack of sleep. This overeating specifically tends to be through foods high in carbs and fats. Additionally, a lack of sleep can decrease one's leptin levels (which signals fullness) and increase one's ghrelin levels (which signals hunger). This means that you feel less full and more hungry, which also contributes to an increase in eating, specifically late at night.
Naps
Naps
Did you know that between 1 - 4 PM, our brain experiences a natural drop in alertness? This often leads to fatigue and the urge to nap.
While napping has benefits - such as feeling relaxed, feeling less tired, having more alertness, improved mood, and improved performance, including quicker reaction time and better memory - it also has drawbacks. Napping at the wrong time of day or for too long can cause grogginess, nighttime sleep issues, and may be linked to health risks if the naps exceed one hour. However, more research is needed, as longer naps might be associated with sedentary behavior rather than directly causing health problems.
So, when should you think about taking a nap? A good time to take a nap would be when you...
start to feel tired or sleepy during the day
are about to lose some sleep - for example, due to a long work shift
want to make planned naps part of your daily routine
Below are some tips for successful napping!
Keep naps short: 20-30 min. The longer you nap, the more likely you are to feel groggy afterward.
Take naps in the early afternoon: napping after 3pm can make it harder for you to sleep soundly at night.
Create a restful space: nap in a quiet, dark place with a comfortable room temperature. Limit distractions.
After a nap, give yourself time to wake up before you get back to your activities. This is key if you need to do a task that requires quick or sharp responses.
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319
Sleep Recommendations By Age
The above visual displays the recommended hours of sleep one should get depending on their age. It also shows what "may be appropriate" and what is "not recommended". Below is a table that lists the above information in a different format.
Tips for a Good Night's Sleep
Babies
Try soothing your baby without picking them up; leave the room quietly once they are settled.
Sleep training methods vary (e.g., gradual soothing vs. "crying it out"), but no approach has long-term advantages over another.
Research shows no long-term negative impacts from different sleep training methods.
Most Important Factors:
Most Important Factors:
Safe Sleep Environment
Ensure baby has all basic needs met (fed, clean diaper, comfortable body temperature).
Safety is the top priority.
Safe Sleep Practices
Always place babies on their back to sleep.
Use a firm sleep surface (crib, bassinet, or play yard).
No blankets, pillows, stuffed animals, or loose objects in the sleep area (to prevent suffocation).
For the first year, baby should sleep in the same room as parents, but not in the same bed.
Use a safety-approved crib.
A pacifier (used freely, not attached to anything) may help reduce the risk of SIDS.
Temperature & Swaddling
Maintain a comfortable sleep temperature (68 - 72 degrees Fahrenheit).
Swaddling is safe but should stop once the baby can roll over.
Naps
Consider stopping naps if the baby:
Struggles to fall asleep for naps or bedtime.
Wakes up extremely early in the morning.
No longer shows signs of sleepiness when skipping naps.
Children
Maintain a consistent bedtime, nap schedule, and bedtime routine.
Reduce screen time and exposure to bright lights 1–2 hours before bed.
Keep screens out of the bedroom for all ages.
Avoid caffeine, large meals, and sugary snacks before bedtime.
Ensure a dark, cool, and quiet sleep environment.
Put children to bed when they are sleepy, not already asleep.
This is to encourage children to fall asleep independently without relying on external comfort (e.g., a person, TV, or other sleep aids).
General Tips
(more aimed toward School Age and Older)
Additional Strategies for Better Sleep
Tip: Stay on Regular Sleep/Wake Cycles
More sleep isn't always better - Your body thrives on a consistent sleep-wake cycle. Aim for 7-9 hours nightly and keep a steady schedule, even on weekends. If you stay up late, try to wake up at your usual time the next morning to reseat your rhythm. This will help with still being able to fall asleep at a good time that night.
Tip: Be Aware of Blue Light
The blue light emitted from television and electronics may delay the release of sleep-inducing melatonin. This is because our brain reads it as daylight. Doctors suggest disconnecting from back-lit screens 30 minutes - two hours before bed. The brighter the light and longer the exposure, the more difficulty it will cause in falling asleep.
Tip: Keep up with your Physical Activity
Researchers believe the natural cool down that occurs after a workout may help hasten the decline in core body temperature that’s associated with sleep, so you’ll fall asleep more easily. Additionally, by moving your body, this helps your body be more tired at the end of the day and less restless.
Tip: What and When We Eat & Drink Matter
Be aware: caffeine, sugar, and alcohol, if consumed in the late afternoon and evening, could create an awakening in your body in the middle of the night. Stay hydrated and eat a healthy diet. When it comes to eating before bed, it varies by person – some do better eating 2 hours prior, while others need a snack right before bed. To find what works best for you, try both options on different nights and see which helps you sleep better. Thi may require a few attempts to determine the ideal timing.
Tip: Establish a Bedtime Routine and Unwind
Take a hot shower or warm bath at least 90 minutes before bed - A relaxing nighttime ritual separates you from the worries of the day.
Deep breathing - Start with four breaths, breathing in through your nose for a count of four and out through your mouth for a count of eight.
Meditate your way to a better night’s sleep - A mobile app or online resources can help you get started with this clinically proven, drug-free sleep aid. Check out Yoga Nidra!
Reach for a (calming) book - Reading before bed helps us find a relaxed body and mind. Writing/Journaling - Keep a journal and pen next to your bed to make it easy. Start by writing down your worries, thoughts, or your immediate to-do list. Then, rest easy knowing that you can tackle everything on your list the next day.
Overall, do something every night before bed that lets your body know that it’s time to go to sleep. Something that can cue your body for sleepiness.
Tip: Expose Yourself to Natural Light in the Morning
In the morning, expose yourself to natural light by opening your curtains or stepping outside. Light decreases melatonin production and signals your body to wake up and boosts your energy.
Tip: Make Your Bedroom an Oasis
Make your bed daily – According to a poll by the National Sleep Foundation, people who make their bed every day are 19% more likely to report a better night’s rest.
Watch TV on the Couch, Not in Bed – Research has shown that when people with sleep problems use their bed only for sleep, their rest improves.
Only use your bedroom for sleep and relaxation – Don’t watch TV, don’t do work. This could make your body think it needs to be awake and productive instead of knowing that you’re in an environment that’s only meant for sleep and relaxation.
Don’t tuck in for the night until you are truly tired – Spending more time in bed tells your body that you need less rest, so you end up cutting your sleep short.
Tip: When All Else Fails: Give Sleep a Break
Don't lie awake for more than 20 minutes. Instead, do a quiet and calming activity in another dimly lit room until you feel sleepy again.
References:
Goodnight Mind: Turn Off Your Noisy Thoughts and Get a Good Night’s Sleep, Robert Rosenberg (Medical Director of the Sleep
Disorders Center in Flagstaff, Arizona), Rest & Restore, and Mindful Magazine October 2019
Weekly Sleep Tracker
Tracking your sleep helps you understand how your habits impact your quality of sleep, energy, focus, and overall well-being. By recording details like total sleep time, quality, and alertness, you can identify patterns—such as feeling more refreshed after 8 hours versus 7. It also allows you to test different sleep strategies, like limiting screen time, not drinking caffeine or alcohol after a certain time, or any other strategies listed above, to see what improves your rest. Over time, this data helps you make informed decisions for better sleep and overall health.
Resources
Use these links to explore sleep tips, resources, and information offered through your insurance!
Free Apps!
Click here to learn how to get FREE access to mindfulness apps for DCSD employees!
As a DCSD employee, you can access these premium mindfulness resources at no cost.
Headspace provides mindfulness tools for everyday life, including meditations, sleepcasts, mindful movement, and focus exercises. This app helps people around the world be healthier and more productive.
Calm is designed to help you manage stress, sleep better, and live a happier, healthier life. Enjoy over 500+ Sleep Stories®, soundscapes, and guided sleep meditations. Try the 60-second Breathe Bubble to ground you in the moment and help your body return to a state of relaxation. Listen to one of our stress and burnout specialists, who can guide you through exercises to help calm your mind.
Insight Timer is the world’s largest free meditation app, dedicated to helping you reduce stress, sleep better, and cultivate mindfulness. Customize your practice with our meditation timer, explore breathwork and yoga, or unwind with sleep meditations and bedtime stories. Led by top teachers, neuroscientists, and wellness experts, our diverse content is mostly free, making mindfulness accessible to all.
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