Are you up right now searching for the answer to this question? If you are, we really feel for you. Sleep troubles are so frustrating, especially when you are exhausted and just want to fall asleep!

Sleep struggles are really common, especially as you get older. Your lifestyle choices and daily routine can have a huge impact on your ability to drift off at the end of every night.

Our AFC Urgent Care Louisville team explains more about sleep and how to get a better night’s rest below.

How Is Your Sleep Hygiene?

We aren’t asking you if you take a shower or bath before bed! “Sleep hygiene” is a term that encompasses all of your healthy sleep habits and daily behaviors to support your sleep, and most providers will ask you about your habits if you are seeking for help with your sleep.

The foods you eat, the drinks you consume and your activity level can all impact your ability to relax at night. Your job can even make it harder to sleep! If you have a job that is second or third shift, your circadian rhythm can be impacted, or if you are highly stressed, it can be harder to get the sleep you deserve. Our first suggestion to support your sleep is to create a reliable sleep routine to help train your body to learn the signs that bedtime is approaching.

Steps Toward Better Sleep

• 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.

How Can I Change My Day to Sleep Better?

How much caffeine do you consume during a typical day? A cup of coffee can help kickstart your day, but having caffeine too late in the evening can make it hard to relax. The same goes for any alcohol consumption. If you have a drink right before bed, it can lead to restless sleep.

You should also take a look at your exercise routine. Do you move your body regularly? Having a reliable exercise routine can support your circadian rhythm, reduce your stress and even regulate your body temperature, all of which are necessary for healthy sleep. Finally, create the ideal sleeping environment that makes you excited to run to the covers! A cozy, comfortable and cool space can support a longer stretch of sleep every single night.

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 Louisville.