How to get the most out of your sleep

""

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 for better rest and overall well-being

Quality sleep is essential for a healthy, balanced life. It boosts memory, enhances concentration, supports emotional stability, strengthens the immune system, and reduces stress. Good sleep also aids physical recovery, improves mood, and increases productivity.

Tips to improve sleep:

  • Keep a regular sleep cycle and honor your circadian rhythms.
  • Watch the sunrise and sunset to help regulate your body clock.
  • Create an ideal sleep environment and move electronics out of the bedroom.
  • Stop eating 2–3 hours before bed and avoid caffeine after noon.
  • Limit alcohol, nicotine, and screen time (especially after 7 p.m.).
  • Practice mindfulness, meditation, or yoga to relax before bed.
  • Replace your mattress every seven years and use your bed for sleeping only.
  • Aim for 7–8 hours of sleep each night.

Helpful tools:

  • Mindfulness apps: Calm, Headspace, Aura, Sattva, Sanvello, Stop Breathe & Think.
  • Sleep aids: Chamomile tea, lavender essential oil, melatonin (consult your doctor), magnesium, binaural beats, sound baths, and weighted blankets.

Prioritizing sleep leads to better health, improved mood, and greater productivity.

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.