The Sleep Hygiene It is a more or less recent concept that includes all forms of taking care of rest. The most important thing is that the person in question maintains the habits for a long time and fully integrates them into his or her life. This is not effective if it is only part of our life for a month or two, since the body needs a longer period to get used to it.
Once taking care of your rest is part of your routine, it will become increasingly easier to fall asleep, maintain rest, avoid nightmares or wake up to the alarm clock.
What really is good sleep hygiene?
We can say that a good sleep hygiene They are the habits, practices and techniques that improve daily rest. In this way, health complications due to sleep-related problems are prevented, such as insomnia, which prevents you from resting well. It is necessary to apply all the suggestions and do it correctly in order to achieve true benefits.
There are different factors that can negatively influence the quality and rhythm of sleep, managing to control or modify them can affect health. Furthermore, according to studies, more than half of the population of Spain suffers from some sleep disorder, a product of bad habits, stress and worries.
Therefore, in the long run, resting poorly increases the possibility of having tension problems, cardiovascular diseases and even sleep or mental disorders. In fact, surely, you remember those days that have passed in a bad mood, without spirit and stressed, as a result of sleeping poorly the night before.
Let’s see below the repercussions What it has for the body and mind:
- The brain works hardersince it has to pump more energy to the prefrontal cortex, to overcome the effects of lack of sleep.
- Short-term memory is reduced, little sleep causes a sharp decrease in working memory.
- Causes long-term memory lossSince while we sleep, our brain organizes, integrates and gives meaning to the things that have happened to us or that we have learned.
- Loss of attention occurs, sleeping little reduces the abilities of our senses and can lead to accidents or loss of concentration when carrying out important tasks.
- The ability to plan is lost, Evidence shows that the fundamental ability to decide when and how to start or stop any activity declines rapidly in the absence of sleep. For which little sleep means the inability to make decisions.
- Habits are accentuated, That is, those who sleep little have difficulty making plans or controlling how to start or stop actions and must resort to the brain’s automated systems (habits). So, with less sleep, we depend on repeating actions in the same situations.
Definitely sleeping well is necessary to feel good and take care of our physical and mental state. It is essential to acquire good sleeping habits, since fatigue can play tricks on us and deteriorate our mood. Something that can even cause anxiety and depression disorders, among others.
Some habits for good sleep hygiene
- Establish a regular schedule. It is important to go to bed and get up regularly at the same time, as well as do the same activities when you go to bed to get your body used to it.
- Don’t stay in bed longer than necessary. If you have insomnia and have been at the nurse’s office for more than an hour, get up and change places. You can go to the couch to read, watch a movie or have a glass of milk. Go back to bed when you are tired.
- The bed is only for sleeping. Don’t study in bed, read, talk on the phone or watch TV. If you do this, you will associate the bed with an activity and you will not perceive it as a quiet and resting place.
- Isolate yourself from noise and light, but without obsessing. It is important that you can eliminate light with the blinds and noises.
- Don’t dress too warmly. This is a very common mistake, but the hotter you are, the more difficult it will be to fall asleep. It is best to find the right temperature and make sure the pajamas are soft, comfortable and loose-fitting.
- Don’t eat dinner immediately before going to bed. Avoid sugary, salty or spicy foods, as well as heavy foods or red meat and fried foods.
- Exercise regularly. Exercise and sleep are closely linked. By doing regular physical activity, falling asleep becomes easier, but don’t do it right before going to sleep.
- Promotes relaxation. Before going to bed it is important to have the lights off or dim, watch or read something calm, do breathing exercises, meditation or yoga, and forget about work or personal problems a few hours before going to sleep.
- No smoke or alcoholic beverages before going to sleep.. This will always worsen the quality of sleep and harm your rest.
Recommended guidelines according to age
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CHILDREN |
TEENAGERS |
ADULTS |
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Babies need to sleep between 16-18 hours a day |
Adolescents should rest between 8 and 10 hours a day. |
Adults should rest between 7 and 8 hours a day. |
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Children between 10-12 hours a day |
Sunbathe during the day and get your body used to differentiating between day and night. |
Avoid drinking caffeine, alcohol or tobacco 6 hours before bedtime |
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Avoid telling scary stories, as it is an enemy of sleep. |
Avoid drinking stimulating drinks or chocolate in the evening. |
Don’t talk about problems or negative news right before going to sleep. |
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Put them to sleep at the same time every day |
Do not play or watch television right before going to sleep. |
Sleep in a suitable and comfortable bed. |
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Do not give a lot of water before sleeping. |
Establish routines to go to sleep at the same times |
Eliminate noise and light from the room as much as possible |
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Avoid making the room too hot or too cold |
Do not do physical exercise 4 or 6 hours before going to bed. |
Do not take naps of more than 45 minutes |
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