Tips for a Better Sleep

To maintain this healthy routine, a series of habits, known as sleep hygiene, are recommended to enable better sleep. They consist of avoiding and controlling the stimuli that can generate insomnia and regulating the schedules.

Disorders Affecting Sleep Hygiene

Insomnia

It is one of the most common sleep disorders and consists of the inability to fall asleep or to maintain sleep throughout the night. People who suffer from it have a poor quality of sleep, and this interferes with their daily life.

Insomnia can be transitory if it lasts for less than three weeks, and is generally solved by modifying or eliminating the factors that cause it, or chronic if it lasts more than three weeks.

The procedure is to treat the disorders that may cause it and the use of drugs such as hypnotics, antidepressants, or anxiolytics.

Sleepiness

It’s excessive daytime sleepiness. It can be due to multiple disorders. Treatment will depend on the cause.

Sleepiness has a tremendous social and occupational impact.

These syndromes with excessive daytime sleepiness include disorders such as narcolepsy.

Hypersomnia

Hypersomnia is an illness of unknown causes that produce excessive hypersomnia. It is accompanied by other symptoms such as cataplexy (sudden loss of muscle tone triggered by emotions that can lead to falls) and waking paralysis (inability to move for a minute or two at the beginning of sleep).

Its treatment is based on psychological support and pharmacological treatment. In these patients, it is crucial to comply with strict sleep hygiene measures.

Parasomnias

Sleep disorders are behavioral disorders, abnormal phenomena, or disturbances that occur during sleep. They include nightmares, night terrors, and sleepwalking, among others. They are more typical of childhood and adolescence, although they may persist into adulthood.

Sleep Apneas

Upper airway collapse is a condition where there are breathing pauses during sleep caused by a failure of the upper airway. This leads to headaches, drowsiness, miserable night’s rest, and snoring.

Treatment includes weight loss, upper airway surgery in some instances, and the use of nighttime breathing devices to keep the airway open.

A good rest is fundamental to face with strength the daily activities

Establish a time routine to set the biological clock.

Avoid long naps, working at night, and sleeping on an irregular schedule.

How to have good sleep hygiene?

It is advisable to be consistent in maintaining good habits and practice the rules of hygiene. If you have not achieved results in a month and a half, it is advised to consult a professional.

Physical Exercise

In general, exercising regularly helps you sleep better, but it depends on the time of day. This should be avoided 4-6 hours before bedtime because if it is practiced in the hours close to sleep, it can interfere with it.

Adequate Environment

You should try to have the best possible environment that includes a comfortable bed, a quiet room without noise or uncomfortable lights, and an adequate temperature.

Stimulating

It avoids substances that stimulate the brain and interfere with sleep. This includes coffee, alcohol, nicotine, and any excitement. Coffee and alcohol intake should be avoided in the afternoon.

Diet

Avoid heavy and hearty meals before you go to bed, a light lunch at least one hour before going to bed, and, if possible, milk and milk products containing tryptophan, which is a natural hypnotic, is recommended.

Use the Bed Only for Sleeping

Don’t go to bed until you are sleepy. Avoid watching TV, reading, or eating in bed.

Manage Stress

Relaxation exercises, meditation, biofeedback, and hypnosis are some beneficial practices to alleviate sleep problems.