LAS VEGAS (March 26, 2026) – With the average American adult sleeping just 6.8 hours per night, Health Plan of Nevada is encouraging individuals and families to take steps to improve sleep quality and overall well‑being during Sleep Awareness Month. Sleep is one of the most powerful contributors to long-term health, yet it remains one of the most commonly overlooked parts of a daily routine.
“Quality sleep affects almost every system in the body — from brain function to hormone regulation to immune support,” said Dr. Amy Aronsky, Board Certified Sleep Medicine Specialist for UnitedHealthcare. “Improving sleep habits can make a meaningful difference in how people feel, learn and function every day.”
According to the American Academy of Sleep Medicine, adults should get 7 or more hours of sleep per night. However, more than a third of adults in the U.S. and 38.9% in Nevada report sleeping less than 7 hours in a typical 24-hour period.
Insufficient sleep has been linked to an increased risk of chronic health conditions, including heart disease, type 2 diabetes and stroke. It can also impair metabolism, weaken the immune system and affect mood, memory and concentration. Sleep needs vary by age, making healthy sleep especially important for children and teens whose development and learning rely heavily on adequate rest.
Health Plan of Nevada recommends the following strategies to support healthier sleep:
· Create a Relaxing and Consistent Nighttime Routine
o A regular sleep schedule — going to bed and waking at the same time each day — is one of the most effective ways to improve sleep quality. Individuals may benefit from optimizing their sleep environment with blackout curtains, eye masks, earplugs or white‑noise machines. A cooler room, typically between 60 and 67 degrees Fahrenheit, can also help promote better rest.
o Limiting screen time is another critical factor, as blue light from digital devices can suppress melatonin and interfere with natural sleep cues. UnitedHealthcare recommends turning off electronics at least 30 minutes before bed and charging devices away from the bedside to reduce late‑night scrolling.
· Support Good Sleep with Healthy Daily Habits
o Daily choices play a significant role in nighttime rest. A balanced diet that includes lean proteins, complex carbohydrates and healthy fats can aid serotonin production, which influences sleep cycles. Caffeine should be limited in the afternoon, and alcohol should be avoided close to bedtime to prevent disruptions during deep sleep.
o Regular physical activity can also support better rest, but vigorous exercise too close to bedtime may interfere with falling asleep. Stress management — including deep breathing, stretching, mindfulness practices or short meditation — can help quiet the mind before bed.
· Strengthen the Internal Clock With Light and Lifestyle Awareness
o Exposure to morning light is one of the most effective ways to regulate the body’s internal clock and improve sleep quality. Stepping outside, sitting near a bright window or using a light‑therapy lamp during darker seasons can support healthier wakefulness and nighttime rest.
o Consistent routines, reduced late‑night snacking and gradual schedule adjustments — especially during transitions like Daylight Saving Time — can help stabilize sleep rhythms.
· Encourage Healthy Sleep Habits for the Whole Family
o Sleep plays a vital role in growth, learning and emotional health for children and teens. Establishing family routines, reducing device use before bed and modeling healthy sleep behavior can help children understand the importance of rest.
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About Health Plan of Nevada
Health Plan of Nevada is dedicated to helping people live healthier lives and making the health system work better for everyone by simplifying the health care experience, meeting consumer health and wellness needs, and sustaining trusted relationships with care providers. In Nevada, Health Plan of Nevada offers health benefit programs for individuals, employers and Medicaid beneficiaries. Health Plan of Nevada is part of UnitedHealthcare, one of the businesses of UnitedHealth Group (NYSE: UNH), a diversified health care company. For more information, visit HealthPlanofNevada.com.
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