Sleep Hygiene

Recommendations for good sleep hygiene

Below are some habits and patterns of behavior that will help you sleep well and improve your sleep disorder, these recommendations will lead you to success in solving your problem, so perseverance and perseverance is advised.


The best thing for an adult is to sleep eight (8) continuous hours a day, avoid daytime naps (rests lying down, rests, little shrimp, etc., in short, any name you use to describe the attempt to recover energy by lying down or sitting with your eyes closed or nodding or yawning); since these alter the ability to sleep well at night.


Establish precise routine times for getting up and going to bed. Always get up at the same time even if you are sleepy, get out of bed, do not stay in bed. Always go to bed at the same time, but only if you are sleepy. Including holidays. We tell you to go to bed every day at p.m. and get up at a.m.


Use the bed only for sleeping and sexual activities; It is essential to learn to associate the bed and the bedroom with sleep. You should not watch television, read, eat, work, play, listen to music, discuss with other people, think about your problems, etc. during the stay in bed.


Do not go to bed if you are very alert or tense, try to relax before bedtime; It is very important to try to reduce tension, since it affects sleep. Besides; People with insomnia are more sensitive to stress, a bad mood, and depression, so it is necessary to avoid or at least soften tense situations as much as possible. It is recommended that if worries arise before going to sleep, it is best to try to write down the problems, the possible solutions and the behaviors to take in the situation. Sleeping on problems “literally” is always a bad idea.


Exercise, but avoid doing them close to bedtime. Sports practice can increase deep sleep, but if it is done before going to bed, it leads to activation. Avoid intense physical exercises four (4) hours before bedtime.


Maintain good eating habits. Our organism must feel comfortable without hunger or thirst, but without overloads. Do not eat very spicy, protein or fatty foods at night, try regular times for meals. Do not eat and avoid excess fluids in the three (3) or four (4) hours before bedtime.


Avoid stimulants; The intake of coffee, mate, energy drinks and anything with caffeine, tea, nicotine and chocolate should be reduced. Try to quit smoking.


Avoid alcohol consumption; Although it can lead to sleep, it frequently disrupts the normal sleep architecture, causing frequent awakenings and very severe apneas.


Try to have optimal sleeping conditions; a good bed (with a good orthopedic mattress), a comfortable pillow, good bedding, a dark, quiet room with a temperature between 18 and 22 degrees Celsius and with acceptable humidity conditions is recommended.

Don’t look at the clock. At the time of falling asleep, always keep in mind that the more effort you put into trying to fall asleep, the more difficult it will be to achieve it.


It is important to be exposed to the sun during the day (it allows synchronizing the biological clock).


Try to get to a suitable weight.


Take a hot shower in the morning and warm water before bed.


Urinate before bed to avoid waking up during the night from going to the bathroom.


Avoid taking sedatives or hypnotics; at first it can help you solve your problem. But then they can generate resistance and addiction.