Sleep is vital to your productivity and central to your health. The whole idea of sleep has been catching more and more steam and has become a social movement with adults waking up to the importance of getting good night's sleep. The baseline of sleep ranges from 7 to 9 hours for the average person, and most people aren't hitting that mark. Our brains are wired to ignore those sleep deprivation signs, so most of us aren't feeling or seeing the effects it has on our minds and bodies, which often times makes not getting enough sleep justifiable. We're here to tell you that it doesn't have to be this way. You can start making sleep a priority in your life with 7 life-changing, habit building tips, but first, let's dive into the effects sleep has on your mind and body.
Quality sleep effects inside your body:
- an improved immune system with disease resistance, helping you stay healthy now and live a longer, healthier life in the long run
- increased energy and strength, helping you feel ready for each day
- ability to lose weight by regulating your metabolism and blood glucose, helping you burn fat and build muscle
- boosted hormone levels, helping you recover faster and promote fertility efforts
Quality sleep effects inside your brain:
- optimized cognitive function with increased focus, creativity, and mental clarity
- strengthened memory recognition and learning ability
- improved emotion regulation for better stress management
Restorative, quality sleep affects so many systems in our bodies and brains. It's so important for us to not only be aware of those effects but to also be sure that we're placing priority on consistently getting those 7 to 9 hours of quality sleep. So what happens when we aren't getting restorative sleep? Sleep deprivation.
Sleep deprivation impacts your cognitive ability to think effectively, your reaction time, and your ability to create memories and regulate your emotions. Your longevity, energy and resilience, weight and metabolism, and immune function are all at stake.
Sleep deprivation effects inside your body:
- Hormonal disruptions
- Weakened immune system
- Higher risk of developing chronic diseases like diabetes, heart disease, or obesity
- Risk of injury increases
- Muscle strength decreases
- Lower metabolism making it harder to lose weight
Sleep deprivation effects inside your brain:
- Impaired judgement
- Higher cortisol levels leading to more stress
- Decreased short-term memory and attention span
- Inability to problem-solve
- More likely to react emotionally
Convinced yet? It's time to stop putting it off, and start prioritizing your sleep. We've gathered 7 tips below on how you can work each day to build better sleep habits and start getting quality rest.
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.
Now is the time to focus on getting quality, restful sleep, and it all starts with building healthy sleep habits. We hope you'll use these tips as a guide and resource for sticking with it and prioritizing YOU and your well-being. Some days may be harder to stay on track, but don't fret. Get back on track the next day.
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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
