Today is the 16th annual World Sleep Day. Your sleep is just as important as nutrition and exercise! In honor of World Sleep Day, learn how sleep is essential to good health, and make a plan to improve your sleep health.

According to researchers, sleep is essential to good health. Memory and learning are supported by good sleep, which also clears waste from the brain and promotes brain health. Sleep helps the immune system to clear bacteria and viruses. Good sleep even helps our bodies recycle old cells and maintain energy levels.

Poor sleep health has been linked to obesity, diabetes, coronary artery disease and cardiovascular mortality. It can lower immune system responses, making your body more susceptible to infections. Certain sleep disorders like obstructive sleep apnea and rapid eye movement sleep behavior disorder are associated with cognitive impairment, dementia, risk of seizures and increased risk of stroke.

Drowsiness can impair safe driving even if the driver does not fall asleep—poor sleep can result in reduced reaction times, impaired judgment and cognitive impairment similar in effect to alcohol intoxication.

Sleep health is multidimensional. “Healthy sleep” means more than getting “enough sleep.” There are six dimensions that affect sleep health and consequently overall health and wellbeing.

• Duration: How much did you sleep over 24 hours?
• Efficiency: How well do you fall asleep and stay asleep?
• Timing: When do you sleep?
• Regularity: Do you have consistent sleep and wake times?
• Alertness: Do you maintain good focus and attention during waking hours?
• Quality: Do you feel satisfied with your sleep?

You can make a plan to prioritize your sleep health. As you figure out how to improve your sleep, consider the following factors.

How can you control your environment for sleep? Your sleep environment is one of the most important factors for good sleep. The most important part is that you are comfortable and can relax in your sleep space. Keep the temperature cool. Use “white noise” or some other method to control sound. Minimize light (particularly phone screens).

When it’s time to purchase a new mattress, consider it an investment in your health. If the price of the mattress you are considering for purchase seems too good to be true, it probably is. Avoid chemicals of concern and improve indoor air quality by choosing a mattress made with CertiPUR-US® certified foam, which meets strict standards for content and emissions. Check the directory to ensure the mattress brand is using CertiPUR-US® certified foam.

When is your bedtime and how much sleep do you get? Pick a consistent daily bedtime. Regularity is essential! A set bedtime optimizes sleep quality by regulating your internal body clock (circadian rhythm), making it easier to fall asleep and wake up refreshed. Consistency reduces bedtime struggles, improves emotional regulation, boosts daily alertness and ensures seven to nine hours of restorative sleep, which is critical for long-term health.

Do you feel satisfied with your sleep and are there things you can do to improve? Record your answers to this question as you work on your sleep health. There are apps you can use, or a pen and paper on a nightstand can help you keep a log of your sleeping times and experiences. Track your progress.

Start with these questions when you plan how to prioritize your sleep health. Recognize that sleep is essential to your health and make it a priority! Sleep well and live better!