Are You Needing Better Sleep?
- manager72998
- 6 days ago
- 2 min read
At Dr Cranney Family Medicine, we see firsthand how poor sleep affects everything—from your energy and mood to your immune system, blood pressure, and even blood sugar control. Good sleep isn't a luxury; it's foundational to your overall health.
Most adults need 7–9 hours of quality sleep per night to feel rested and function at their best. If you're consistently getting less, it's time to build better habits. Here's our practical guide to healthier sleep—straight from family medicine experience and trusted guidelines.
1. Stick to a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends. Your body's internal clock (circadian rhythm) thrives on routine. Irregular schedules make it harder to fall asleep and stay asleep.
2. Create a Relaxing Bedtime Routine
Wind down 30–60 minutes before bed with calming activities: read a physical book, practice gentle stretching, listen to soft music, or try deep breathing. Avoid stimulating activities like intense discussions, work emails, or scrolling social media.
3. Make Your Bedroom Sleep-Friendly
Keep it cool (around 60–67°F/15–19°C), dark, and quiet. Use blackout curtains, earplugs, or a white noise machine if needed. Reserve your bed for sleep — no TV, work, or eating.
4. Watch What You Consume
Avoid caffeine after lunchtime (it can linger 6–8+ hours).
Skip heavy meals, spicy food, or large amounts of liquid close to bedtime to prevent discomfort or nighttime bathroom trips.
Limit alcohol—it may help you fall asleep faster but fragments sleep later in the night.
5. Get Moving During the Day
Regular physical activity (even a 30-minute walk) improves sleep quality. Aim for exercise earlier in the day; vigorous workouts too close to bedtime can be energizing for some people.
6. Limit Screens and Bright Light at Night
Blue light from phones, tablets, and computers suppresses melatonin (your sleep hormone). Turn off devices at least 30–60 minutes before bed—or use night mode/blue-light filters if you must use them.
7. If You Can't Sleep, Don't Toss and Turn
If you're awake after 20 minutes, get out of bed and do something boring in low light (like reading or listening to calm audio) until you feel sleepy again. This prevents your brain from associating bed with frustration.
Small, consistent changes often bring the biggest improvements. Start with just 1–2 tips this week and build from there.
Struggling with ongoing insomnia, snoring/gasping, daytime fatigue, or restless legs? Don't wait—reach out to us. Sleep issues can sometimes signal underlying conditions like sleep apnea, anxiety, thyroid problems, or other concerns we can help address.
Sweet dreams and better health start tonight!
What’s one sleep habit you’re going to try this week? Share in the comments—we’d love to hear from you!
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