When it comes to living a healthy lifestyle, most of us hone in on exercise and diet as ways to enhance our health. However, sleep is every bit as important! Sleep allows our bodies to rest, repair, and heal after injuries, illness, and the stress of everyday living. Getting a good night’s sleep has been shown to enhance our learning and memory function, strengthen our hearts, maximize athletic performance, and improve our mental health. We’ve gathered 10 top tips to help you reap the benefits of high-quality sleep.

1. Stick to a consistent sleep schedule

Your circadian rhythm is your body’s internal clock that sends out cues about when you should be sleeping or waking. Going to bed and getting up at the same time every day helps regulate your cycle, ensuring that you reliably get tired at bedtime and wake up more alert in the morning. Most adults need between 7 to 9 hours of sleep per night, so arrange your schedule accordingly.

2. Create a comfortable sleeping environment

If your bedroom is uncomfortable due to temperature, light, or excessive noise, you’ll have difficulty sleeping no matter what you do. Try to keep your room cool, dark, and quiet to ensure a restful sleep. Use room-darkening blinds or an eye mask to block light, set up a fan if you run hot, and wear earplugs if you live in a noisy environment or share a bed with someone who snores. You should also make sure that your mattress and pillow are comfortable and supportive for your typical sleeping position. If your mattress is old, or if you often wake up with aches and pains, it may be time to consider a replacement to protect your sleep.

3. Establish a bedtime routine

A reliable bedtime routine can help cue your body that it’s time to rest. Make sure that your routine is relaxing and helps you wind down before bed. You may consider taking a warm bath or shower, doing some stretches, or reading a book. Meditation or calming music with mindful breathing are also healthy choices that may additionally help soothe any lingering anxiety or stress from the day.

4. Limit screen time before bed

As addictive as smartphones are, they’ve proven detrimental to our sleep. Screens—such as your phone, tablet, or computer—emit bright light, which research has shown interferes with our body’s sleep-wake cycle. The light can make us feel more alert, even when the clock says it’s time for bed. Set your phone to silent overnight to ensure you can sleep uninterrupted, and avoid screen time as much as possible an hour before bed.

5. Exercise on a regular basis

Exercise is key to our health in so many ways, and sleep is no exception. You don’t have to commit to a long, complicated workout routine to stay active. In fact, research suggests that as little as 10 minutes of walking per day can improve your sleep and your health. However, avoid strenuous exercise three hours before bedtime, as it can make you feel more alert.

6. Cut back on caffeine

Caffeine is a mild, natural stimulant contained in many foods and drinks, including coffee, tea, chocolate, sodas, and popular energy drinks. It increases wakefulness for up to 8 hours after consumption, and as a result, it should be avoided 6-8 hours before bed. People’s tolerance for caffeine varies, so you should monitor your response and cut back on your overall caffeine intake if you find it’s impacting your sleep.

7. Only go to bed when you’re tired

If you aren’t feeling tired at bedtime, don’t force yourself to go to bed anyway. Tossing and turning won’t help you sleep, and it may actually muddle your sleep-wake cycle more. If you don’t feel tired enough for bed, or if you’ve been struggling to sleep for more than 20 minutes, try to unwind with a relaxing activity, such as reading on the couch or doing slow, easy stretches until you feel tired enough to go to bed. 

8. Avoid napping during the day

As great as a nap can feel, daytime naps can seriously affect your ability to sleep at night. You should avoid napping late in the day and limit naps to one hour. Those of us with unusual schedules, such as working at night, may need a nap late in the day to make up for lost sleep overnight.

9. Manage stress and anxiety

Stress and anxiety are major reasons why many of us are awake at night. It’s also why sleep disturbances are common in many mental health conditions, including anxiety and depression. Try journaling and meditation to relieve stress before bed. Weighted blankets have also helped many people with anxiety and insomnia sleep better due to the deep pressure stimulation they provide.

Taking care of your mental health is just as important as caring for your physical health. If you find that your anxiety or stress is so high that home remedies don’t help, you should share your concerns with your doctor. Anxiety and depression are highly treatable, and improving your mental health will also greatly improve your sleep.

10. Be conscious of food or drink before bed

Going to bed feeling too hungry or too full can interfere with your sleep quality. Avoid large, heavy meals in the hours before bed. If you’re hungry, a light bedtime snack may help tide you over until morning. You should also steer clear of nicotine and alcohol, as both linger in your system and disrupt your sleep.

Still Struggling with Your Sleep?

If you’re practising these healthy sleep hygiene tips and you’re still not getting the sleep you need, it may be time to consult with your physician to help you rule out issues like sleep apnea, insomnia, anxiety, or medication side-effects. Your doctor will be able to provide you with additional clarity and treatment options to ensure that you get the good night’s sleep you deserve.

Improve Your Health with Lincoln Urgent Care

At Lincoln Urgent Care, we take pride in providing expert care at a price you can afford. In addition to our services addressing urgent health concerns, we also provide routine medical services to our community, including flu shots, medication refills, specialty referrals, and more. Call us or walk into one of our locations in Lincoln, Granite Bay, or Roseville, California, to receive immediate assessment and treatment!

Lincoln Urgent Care: (916) 258-2751

Granite Bay Urgent Care: (916) 570-7265

Lincoln Urgent Care Roseville: (916) 727-6846