RICHMOND—Getting a good night’s rest is easier said than done.

Between work stress and daily demands, maintaining a healthy sleep schedule can be challenging. And for those in professions like farming and agriculture, poor sleep isn’t just unhealthy; it can be dangerous.

That’s why during Mental Health Awareness Month this May, health and safety advocates will be reminding people to prioritize sleep.

“Sleep is necessary to restore the body and mind,” said Amy Johnson, family nurse practitioner and Virginia Farm Bureau Farm Safety Advisory Committee member.

The Sleep Foundation says most adults need at least seven hours of sleep per night, but over one-third fall short. The Centers for Disease Control and Prevention report that 39% of adults ages 45 to 64 don’t get enough sleep—the highest of any age group.

“Lack of sleep can lead to lack of focus and concentration, increasing the risk of injuries,” Johnson cautioned.

For farmers working around heavy machinery and unpredictable animals, sleep deprivation significantly increases danger. According to a study from the National Institutes of Health and the University of Nebraska Medical Centers, farmers who sleep less than seven-and-a-half hours per night have a 61% higher risk of injury.

“The brain also perceives the lack of sleep as an emergency and elevates the heart rate and blood pressure,” Johnson shared. “After 18 hours without sleep, the body can respond as if it had a 5% alcoholic drink.”

Adequate sleep also allows the brain to “clean and reset itself,” process emotions and maintain cognitive function, Johnson said. Without enough rest, people may struggle with problem-solving, poor memory, and increased anxiety and depression. Some might turn to caffeine or stimulants to stay awake, but this can lead to a vicious cycle.

“People will overcompensate with caffeine and then aren’t able to sleep when they try going to bed the next night,” she noted.

Using phones or watching TV also interferes with sleep. Blue light from screens stimulates the brain, making it even harder to wind down. And lying awake frustrated can lead to anxiety, which makes the problem worse, Johnson said.

To support better sleep, she suggests creating healthy habits around bedtime and sticking to a schedule. Just like eating well and staying hydrated, “sleep should be a routine that’s a regular part of someone’s day,” she emphasized.

Tips for a good night’s sleep:

• Go to bed and wake up at the same time every day, even on weekends.
• Establish a calming bedtime routine to trigger the brain to know when it’s time for sleep.
• Keep your bedroom dark, quiet and at a cool, comfortable temperature.
• Use blackout curtains, and invest in quality bedding.
• Keep electronics out of the bedroom.
• Avoid work or screen time in bed.
• Use white noise machines, fans or essential oil diffusers if helpful.
• Avoid caffeine and stimulants late in the day.
• If unable to get enough sleep at night, try taking a 20-30 minute nap during the day to recharge.
• If you’re struggling with sleep problems, seek advice from a healthcare professional.

Media: Contact Johnson at 540-586-7273.