Sleep Smarter, Not Longer

Hey everyone, welcome back to Dr. Eric’s Wellness Chat. I’m Dr. Eric, and today, we’re talking about one of the most underrated tools in your wellness toolkit: sleep.

Now, I’m not here to tell you to just “get eight hours” and call it a day. What we’re after is better sleep—the kind that actually restores your body and clears your mind. And the good news? You don’t always need more time in bed to get it.

Let’s start with your environment. Your bedroom should be cool, dark, and quiet. Think cave-like. Blackout curtains or a sleep mask can help, and keeping the room temperature around 65 to 68 degrees is a good target.

Next up: screens. The blue light from your phone or TV messes with your melatonin, the hormone that helps you sleep. Try to shut down electronics at least 30 minutes before bed. I know that’s tough, but even switching to an audiobook or listening to calming music can make a big difference.

Then there’s routine. Your body loves rhythm. Going to bed and waking up around the same time each day trains your internal clock, which makes falling asleep easier. Yes, even on weekends. I know—but trust me, it works.

Also, what you do before bed matters. Skip the heavy meals and late caffeine. And try a wind-down routine. That could be stretching, journaling, or just sitting in quiet for a few minutes to signal to your body that it’s time to rest.

And one last thing—if you wake up feeling stiff or achy, especially in your neck or back, your pillow and mattress could be part of the problem. That’s something I talk about a lot with patients here at the clinic. So if your sleep posture isn’t working for you, let’s chat.

So to sum up: cooler, darker, quieter room. Less screen time before bed. Consistent routine. Smart evening habits. And a supportive sleep setup.

Better sleep isn’t about being perfect. It’s about making small, doable changes that stack up over time. Give one or two of these a try this week and see how you feel.

Alright, that’s it for today. Thanks for hanging out with me on Dr. Eric’s Wellness Chat. If you have questions or want to talk more about sleep, posture, or anything else, you know where to find me. Until next time—sleep well and move well.