In today's busy world, it’s easy to downplay the importance of a good night’s sleep. But sleeping well isn't just a luxury, it’s essential for health and wellness. One study mentions that optimal sleep may very well extend your lifespan.
Think of sleep habits as how you can consistently get a good night's sleep.
If you're having trouble falling asleep, wake up a lot during the night, or feel tired when you wake up, your sleep habits may need some attention. Other signs include having a hard time focusing, feeling irritable, or running out of energy in the afternoon. Recognizing these signs is the first step to changing your sleep habits for the better.
To get the best sleep possible, you need to focus on both how much you get and the quality of that sleep. Here are 10 tips to help you sleep better and feel more refreshed when you wake up:
Go to bed and wake up at the same time every day, even on weekends, to help your body get into a rhythm.
Do relaxing activities before bed to tell your body it's time to sleep. Using your phone or tablet right before bed can make it harder to fall asleep because of the blue light they give off, which signal the brain that it’s midday.
Keep your room cool, dark, and quiet for the best sleep. Under 70°F is optimal for encouraging sleep.
Get a comfortable mattress and pillows that make you feel supported and relaxed.
Put away your electronic devices at least an hour before bed. Whether or not you’re blocking the blue frequencies of light from their screens, most digital apps are designed to be brain stimulating as well as engaging.
Stay away from these stimulants in the evening; caffeine, in particular, has a long half-life, more than eight hours, so consider having your last caffeinated beverage no later than lunchtime.
Spend time in natural light during the day and keep lights dim in the evening, to properly set your circadian rhythm.
Be careful not to eat a big meal too close to bedtime, since digestion is an active process that can also activate the body. Exercise During the Day:
Regular exercise is good but try to finish your workout at least 2-3 hours before bedtime. Manage Stress:
Use relaxation techniques like deep breathing or guided meditation to calm your mind before bed.
By following these tips and paying attention to your sleep habits, you'll be on your way to sleeping better and feeling more rested. Remember, if you try these things and still have trouble sleeping, it might be a good idea to talk to a medical professional for more help.
Achieve better sleep with the Family Care Centers Medical Group. Our team of healthcare providers is dedicated to answering your questions on any health topic, including sleeping problems. Contact us today to get started.
Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
