Starting on March 8th, we recognize National Sleep Awareness Week. Getting quality sleep is an essential part of supporting overall health and well-being; however, 6 out of every 10 adults don’t get the recommended 7 – 9 hours of sleep per night (National Sleep Foundation 2025 Poll).
Sleeping is a critical time for your body and brain to rest and recover. Managing daily life with less than the recommended hours of sleep can have long-term health effects, such as fatigue, mood changes, poor balance and coordination, a weakened immune system and higher stress levels (Cleveland Clinic).
If you struggle with falling asleep, staying asleep or feeling rested when you wake up, read these tips and tricks to help build a healthy sleep routine.
Strategies for Better Sleep
1. Create a consistent sleep schedule
Our bodies follow a circadian rhythm, meaning we have an internal clock that regulates our sleep and wake cycles. Building a consistent sleep pattern and nighttime routine can help promote better sleep quality.
- Go to bed and wake up at the same time every day, even on weekends. Try setting a daily “wind down” alarm to remind you to get ready for bed.
- Limit long naps during the day, especially in the afternoon.
- Try to get morning sunlight to regulate your circadian rhythm by opening your window shades or taking a morning walk.
2. Improve your sleep environment
Our sleep environments can play a big role in our sleep quality. A few simple changes can help optimize your bedroom to promote rest the whole night.
- Set your room temperature cooler in the evening, between 60 and 67° F.
- Reduce unwanted noise by using a fan or white noise machine. You can also try earplugs to quiet any uncontrollable noise.
- Use an eye mask or blackout curtains to limit the amount of light in your room.
- Try a new pillow that’s best suited to your sleep position, including special pillows designed for people who sleep on their side.
3. Reduce screen time before bed
Devices with screens, like computers, cell phones and televisions, emit blue light, which stimulates our brains and can trigger stress responses. In turn, it may be more difficult to fall asleep. It is recommended to stop using devices at least 1 hour before bed to help your brain prepare for sleep.
- Try swapping nighttime screen time with a physical hobby like reading or journaling.
- Switch your home lights to warm and dim lighting in the evening.
- Try blue light-blocking glasses or enable “night mode” on your devices.
- Leave your devices in another room while you get ready for bed or put them in a designated drawer out of reach.
4. Avoid food stimulants and sleep disruptors.
What you eat before bed can play a big role in the quality of your rest. Some foods and drinks can actually hinder falling or staying asleep when eaten before bed.
- Avoid consuming caffeine in the afternoon and evenings (coffee, soda, energy drinks).
- Avoid alcohol, which disrupts natural sleep cycles and REM sleep.
- Reduce your fluid intake before bedtime to help prevent nighttime bathroom trips.
You deserve quality sleep every night;. tTake steps today to create a more relaxing, restful routine. If you have additional sleep-related concerns, please get in touch with your Primary Care Provider, who will help you answer any questions.
If you continue to struggle with getting quality sleep, your clinician may recommend Cognitive Behavioral Therapy for Insomnia (CBT-I) as a next step. Generally, medications are used as a last choice option because they can have significant negative effects on sleep quality and duration.
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On March 1st, 2026, Group Health Cooperative of South Central Wisconsin (GHC-SCW) celebrated 50 years since we welcomed our very first patient in 1976. As Wisconsin’s first member-owned, non-profit health care cooperative, we have always believed that our patients and members deserve a place at the top of the leadership structure, giving them a voice in their health care.
Throughout 2026, we are excited to reflect on the past five decades of milestones and continue to look for ways to maximize health and well-being for our south central Wisconsin communities. We are so thankful to all our GHC-SCW members, staff and community partners for being a part of our 50-year journey.
Continue reading to learn more about this year’s celebrations and GHC-SCW’s legacy of Better Together!
Our Founding Story
Started with merely 49 founding members, we have grown to serve over 70,000 member-owners across south central Wisconsin, bridging quality health care and health insurance together.
GHC-SCW’s story begins with the novel vision of early founding members: consumers of health care should own and direct the way that their health care is delivered. These members believed that preventive care was essential for lifelong health. They also wanted greater control of member costs as the established health system was notorious for high medical costs.
With only 49 founding members, the Cooperative faced an uphill battle of securing funding, building a quality care delivery system and establishing an organizational foundation that could sustain itself over time. Despite these challenges, the founders’ steadfast belief in the mission ushered GHC-SCW forward.
Each year, membership and staff grew, resulting in expanded care and growth opportunities. Access to a federal grant supported this growth and confirmed that GHC-SCW’s vision was a worthwhile investment for the health of Wisconsinites. And after celebrating our 20th anniversary in 1996, GHC-SCW was named the #1 HMO in the country. This recognition affirmed that GHC-SCW was on the right path, toward a future where member-owned health care cooperatives make a real difference.
Since these initial years, we have established five GHC-SCW primary care clinics and two specialty clinics to provide high quality, accessible care and health insurance to over 70,000 in Dane County and beyond. From physical and occupational therapy to behavioral health services to imaging and lab services, we continue to expand our offerings to support the changing needs of our communities. GHC-SCW is incredibly proud of our commitment to our founding members’ original vision, and we can’t wait to see where the next fifty years take us next!
Check out our history page to learn more: ghcscw.com/about-us/history
Celebrate with Us!
Throughout the year, we will be introducing community activities, opportunities to win prizes, sharing our history in member communications and more to celebrate our long history! Here’s a sneak peak of what you can expect:
- Clinic History Wall Installations: Each of our clinics will be getting new history wall installations, featuring our major milestones over the past five decades. Installations will occur on a clinic per month basis.
- Share Your Story or Staff Kudos: We want to hear from you! Members, staff and community partners can fill out this form to share their GHC-SCW experiences and memories. [ghcscw.com/form/share-your-story]. We’ll be sharing these stories with staff, our website, social media platforms, HouseCall and email communications to highlight GHC-SCW’s impact.
- Member Communications: 50th anniversary content will be shared in the monthly member emails, a special 50th mailer in April, our Spring HouseCall newsletter in May and across our social media accounts throughout the year. We will highlight key history events, community stories, opportunities to get involved and much more!
- GHC-SCW Legacy Trail Activity: Participate in our outdoor or virtual Geocache scavenger Hunt (with prizes!) starting on May 4, 2026. More details to come in the special 50th Anniversary mailer and on our website.
- Annual Membership Meeting: Participate in our 50th annual membership meeting and election on June 25, 2026. Thank You for 50 Years!
Thank you for being a part of our 50-year history as a member-owned cooperative. GHC-SCW looks forward to a year of reflection, celebration and growth as we continue to shape the Better Together legacy for many years to come.
50 Years, 50 Stories
As this year marks GHC’s 50th anniversary, we’ve been collecting stories from members, staff and community partners through interviews and written articles about their positive experiences at GHC-SCW. From longtime providers and staff, to members whose lives were changed through care at GHC-SCW and those who have been with us from the very beginning, these stories reflect what it truly means to be a Cooperative.
Be sure to follow along and learn about GHC-SCW’s journey over the last 50 years by tuning into our 50 Years, 50 Stories series each week on YouTube. You can also follow us on Instagram and Facebook as we share other celebrations throughout 2026.
Early Photo Highlights
GHC-SCW Opens Its Doors (1976)
Sauk Trails Construction (1993) and Open House (1994)
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Capitol Clinic Groundbreaking (1994) and Open House (1995)
Annual Service Dinner (1997) – GHC-SCW Named #1 HMO in the Country
