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Your habits could be ruining your sleep

Sleep is an essential part of our overall health and well-being. It’s crucial for our physical health, mental health, and overall quality of life.

However, studies have shown that many Americans are not getting enough sleep, and it’s affecting our health and daily functioning. In this article, we’ll explore the importance of adequate sleep and offer tips for patients on how to achieve it.


Why is sleep important?

Sleep plays a vital role in many aspects of our health. During sleep, our bodies repair and regenerate tissues, build bone and muscle, and strengthen the immune system. The brain even seems to “flush out” toxins during sleep.

Sleep helps to regulate our metabolism, mood, and cognitive function. Without enough sleep, we can experience a variety of negative effects, such as fatigue, irritability, difficulty concentrating, and an increased risk of accidents and injuries.

How much sleep do we need?

The amount of sleep that we need varies depending on our age and other factors. According to the National Sleep Foundation, adults between the ages of 18 and 64 should aim to get 7-9 hours of sleep per night.

However, some individuals may require more or less sleep depending on their personal needs.

Tips for achieving adequate sleep

Here are some tips for patients on how to achieve adequate sleep:

  • Establish a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
  • Create a relaxing bedtime routine: Wind down before bed by doing relaxing activities such as reading, taking a warm bath, or listening to calming music.
  • Set up your environment in a way that is conducive to good sleep habits: Keep your bedroom cool, dark, and quiet. Consider getting new, more comfortable bedding and a supportive mattress if it may help.
  • Avoid stimulants: Avoid consuming caffeine, nicotine, or alcohol close to bedtime as they can interfere with sleep.
  • Limit screen time: Avoid using electronic devices such as smartphones and tablets before bedtime as the blue light they emit can interfere with your body’s natural sleep cycle. If you need to use these, consider setting your device to night mode, which uses warmer colors (for iPhones, this is called Night Shift)
  • Exercise regularly: Regular exercise can help promote better sleep. Aim to exercise for at least 30 minutes a day, five days a week, but avoid exercising close to bedtime.

Adequate sleep is essential for our overall health and well-being. By getting enough sleep, we can improve our physical health, mental health, and quality of life.

Establishing a sleep schedule, creating a relaxing bedtime routine, creating a sleep-conducive environment, avoiding stimulants, limiting screen time, and exercising regularly are all effective strategies for achieving adequate sleep.

By incorporating these tips into our daily routine, we can help ensure that we are getting the sleep we need to thrive.

To learn more about how to improve your sleep habits or any other aspects of your health, I invite prospective patients to contact us and schedule a chat to ask questions about our clinic.

Dr. Nathalie Archer, MD
i’m dr. acher,


I’m a Board Certified Family Physician in Bellevue, Washington, and founder of PNW Family Medicine.

I have dedicated my career to caring for patients, without compromising the delivery of care.

If you live in the Bellevue/Seattle area and you’re looking to improve your wellbeing and have a dedicated partner in your health, contact me.