The beginning of a new year is a time when many people vow to make improvements in their lives, whether it is on a financial level or related to their health. While most New Year’s resolutions are related to weight loss and adopting a healthier lifestyle, primary care providers agree that improving personal sleep habits should also be at or near the top of the list.

In a recent survey from U.S. News and World Report, 43% of American adults experienced insomnia at some point in 2023. Lack of sleep is linked to many serious medical conditions such as hypertension, diabetes, depression, obesity and cancer, all of which are prevalent among Eastern Kentuckians.

The Sleep Center at Pikeville Medical Center (PMC) is staffed by a highly skilled and compassionate team of providers and sleep medicine professionals. The Sleep Center is led by David Carter, DO, a board-certified sleep medicine specialist supported by an experienced team including Savannah Mullins, APRN, certified polysomnographic technologists and respiratory therapists. Together, they treat various sleep disorders affecting patients from across the region.

Here are several ways to prioritize sleep in 2024:

  1. Create a Bedtime Routine – Establishing a set time to go to bed can improve not just a person’s sleep patterns, but their overall health. A routine will teach the body when to sleep and when it should wake up. Once the decision is made, the key to success is consistency.
  2. Exercise – When time is spent exercising during the day, studies show it is easier to fall asleep at night. Even 30 minutes of mild exercise per day can improve the quality of one’s sleep.
  3. Cut Out Screen Time Before Bed – Research shows the majority of adults and even children use smartphones, tablets or other electronic devices within an hour of going to bed. These devices emit a blue light, which makes the brain believe it is daytime. This, in turn, stops the body from producing melatonin, which is a natural sleep aid.
  4. Create an Environment That Promotes Sleep – When thinking about conditions that help the body rest, consider temperature, clutter, noise and the amount of light in the room.
  5. Journal – Stress affects everyone and can drastically affect sleep quality. Studies show that writing thoughts and feelings down on paper before bed can improve the quality of one’s sleep by decluttering the mind and bringing closure to the day.

To learn more about the PMC Sleep Center, call (606) 430-2209 or visit: