Sleep is critical. Good, restful sleep affects so many aspects of your daily life. Restorative sleep improves your mental, physical, and emotional well-being, your immune system, recovery, memory, learning, and focus while also reducing stress and anxiety. We've gathered some tips below on how you can work each day to start getting better sleep.
1. Avoid screens before bed.
The endless scroll and TV binging keep you up at night and the blue lights emitted from screens make it hard to fall asleep. Opt for a book instead!
2. Stick to a consistent bedtime routine.
Get in the habit of getting ready for bed at the same time each night. Start winding down early with a warm bath or a book. A consistent routine allows for more consistent, restful sleep.
3. Limit caffeine and alcohol in the evening.
Caffeine and alcohol can affect your sleep, especially when consumed later in the day, so try to limit your consumption in the evening. Opt for water or bedtime tea when you can!
4. Find your ideal room temperature.
The temperature of your bedroom can affect your sleep more than you'd think. A cool room can help you deepen your sleep more quickly.
5. Don't eat large meals too late/close to bedtime.
Your deep sleep is affected when you eat too close to bedtime. Try to avoid large meals 3 hours before falling asleep, so your deep sleep doesn't take a hit!
6. Exercise regularly.
As little as 30 minutes of exercise a day can help your body prepare for a good night's sleep. Working out too late in the day may affect your ability to wind down and fall asleep, so try to complete those workouts earlier in the day.
7. Time your naps right.
Naps can be great for recovery just make sure to time them right. As a rule of them, it's best to take your naps before 3pm.
8. Keep your bedroom for sleep and recovery only.
Creating a separation between your bedroom and living space can be very beneficial. Keep your screentime to your living spaces and rest to the bedroom.
9. Get morning light exposure.
Soaking up fresh air and natural light first thing in the morning is great for driving your circadian rhythm and letting your body know that it's time to start the day.
Sleep is so vital to health living and habit building. Focus on prioritizing sleep this month and try to start building those healthy sleep habits. Some days may be harder to stay on track, but don't fret. Get back on track the next day! Make this year your healthiest yet!
If you run into any issues/illness in the meantime, come see us at Lubbock Primary Care! We have several providers and locations around town ready and committed to you and your health. We help you deal with your everyday illnesses and urgent care needs, manage your chronic conditions, and reach your health and wellness goals.
Lubbock Primary Care Locations
South Quaker Location: 11007 Quaker Ave., Lubbock, TX | 806-701-4040
Southwest Milwaukee Location: 10709 Milwaukee Ave., Lubbock, TX | 806-207-3703
Central University Location: 5015 University Ave. Unit B1, Lubbock, TX | 806-797-4357
Midland Location: 1300 W Wall St., Midland, TX | 432-684-4488
