A good night’s sleep is more than just a luxury—it’s a necessity for overall health and well-being. Yet, many people struggle to get the recommended 7-9 hours of quality sleep each night. From improving mental clarity to boosting the immune system, sleep plays a vital role in nearly every aspect of our health.
“Sleep is just as important as diet and exercise when it comes to maintaining good health,” says Jyl Wonnell, PA-C, Story Medical Clinic—Nevada. “Poor sleep habits can contribute to a range of health issues, including high blood pressure, weight gain, and increased stress levels.”
The Benefits of Quality Sleep
A consistent sleep routine helps the body function optimally. Some of the biggest benefits of quality rest include:
- Heart Health: Sleep helps regulate blood pressure and reduces the risk of heart disease.
- Stronger Immune System: While you sleep, your body works to fight infections and heal.
- Better Weight Management: Poor sleep can increase hunger hormones, leading to overeating and weight gain.
- Improved Brain Function: Sleep enhances memory, focus, and problem-solving skills.
- Lower Stress & Anxiety: Restful sleep helps regulate mood and reduces the effects of stress.
Tips for Better Sleep Hygiene
If you’re struggling with restless nights or frequent wake-ups, improving your sleep hygiene can make a difference.
Stick to a Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. “Consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed,” says Wonnell.
Create a Relaxing Bedtime Routine
Engage in calming activities before bed, like reading, meditation, or gentle stretching. Avoid stimulating activities, such as scrolling through your phone or watching intense TV shows.
Limit Caffeine & Alcohol Before Bedtime
Caffeine can stay in your system for hours, making it harder to fall asleep. “Try to avoid caffeine in the afternoon and evening,” recommends Wonnell. While alcohol may initially make you drowsy, it can disrupt deep sleep later in the night.
Optimize Your Sleep Environment
Your bedroom should be cool, dark, and quiet to promote restful sleep. Use blackout curtains, white noise machines, or earplugs if needed.
Get Moving During the Day
Regular physical activity can help you sleep better at night. Just be mindful to avoid intense workouts close to bedtime, as they can have the opposite effect.
Make Sleep a Priority
If you consistently struggle with sleep, it may be time to talk to a healthcare provider. Story Medical Clinic is here to help you address sleep concerns and improve your overall well-being. Schedule an appointment at (515) 382-5413 in Nevada or (515) 387-8815 to discuss your sleep health.