Are you lying awake in the middle of the night looking for the answer to this question? If so, we really feel for you. Sleep struggles can be really frustrating and can impact your entire life if you are always tired or feeling sleep-deprived.

You might think that your sleep health starts when your head hits the pillow, but that is not true. Many choices that you make on a daily basis can affect your ability to wind down at the end of the night.

Our AFC Urgent Care Boulder team explains more about sleep and how to get better quality rest below.

Why Does Sleep Hygiene Matter?

For starters, the term “sleep hygiene” will most likely be used by a provider if you are seeking medical help with your sleep troubles. Sleep hygiene simply refers to the set of practices and habits that you partake in to promote a healthy level of sleep. These practices include maintaining a reliable sleep schedule, creating a peaceful bedtime routine and prioritizing a cozy sleep environment.

We will first suggest that you stick to a relatively rigid sleep schedule. Try to wake up and go to bed at the same time every day, even on the weekends. This schedule can help encourage your body to learn when to wind down and when to wake up naturally every day. In addition, you should also have a similar routine when it comes to your bedtime routine. Your body will get the signal that it is time for sleep from the very first bedtime task that you do.

Activities to Add to Your Bedtime Routine

• Turn off electronics.
• Take a warm bath or do some gentle stretches.
• Light a candle or play soft music.
• Read or meditate in a relaxing space.

What Changes Should I Make During the Day for Better Sleep?

Our first suggestion is to be mindful of your screen time, especially before bed. The blue light emitted from your phone and TV can actually disrupt your body’s natural circadian rhythm, and you could be making it harder on yourself as you sit and scroll for hours on end. Turn off electronics before bed and focus on a calming activity instead.

You should also be mindful of how much caffeine you are consuming throughout the day. A cup of coffee in the morning can jumpstart a productive day, but a cup after dinner can have you wired for hours. Choose a calming tea or another drink instead if you know that caffeine affects you after a certain time of the day. We also suggest that you prioritize exercise! Regular exercise is crucial for supporting your circadian rhythm and it also helps regulate your body temperature, which is important for proper rest. Finally, you should focus on creating the most welcoming and positive sleep environment so you get excited to head to bed.

Creating a Cozy Sleep Environment

• A room temperature of 60–65 degrees
• A comfortable mattress, pillows and blankets
• Darkness, usually the darker, the better
• White noise or a fan to block out unwanted sounds
  

Struggling with sleep? We are here to help. Come see us at AFC Urgent Care Boulder.