Discover techniques to improve the quality of your sleep!

Do you already know the concept of sleep hygiene? It is a set of habits, environmental conditions and other factors related to sleep, applicable to all age groups, to establish a suitable routine and rituals for sleeping.

Sleep hygiene can help prevent or reduce problems such as sleepwalking, night terrors, nightmares and sleep disorders such as obstructive sleep apnea and restless legs syndrome.

Sleep is essential at all ages, providing rest and muscle relaxation, as well as being essential for attention and memory. If you're having trouble sleeping, try these techniques:

Keep a regular routine: try to sleep and wake up at the same times every day. Establish fixed times for meals, medication administration and other activities, as this helps regulate our internal clock.

Go to bed only when you are sleepy.

Exercise regularly. Physical activity improves sleep quality, but avoid intense exercise close to bedtime. Opt for light activities like stretching or a walk.

Avoid the consumption of caffeinated drinks after 5 pm, such as coffee, soft drinks, black tea and chocolate milk.

Eat light meals at night.

Avoid smoking before bed.

Establish relaxing rituals before bed.

Avoid the consumption of alcoholic beverages.

Transform your bedroom into an environment conducive to sleep, with low lighting, no noise and an adequate temperature. Remove the TV from the bedroom and avoid using electronic screens, such as cell phones or tablets, before bed.

If possible, keep your worries out of bed.

If you continue to have difficulty sleeping, even after applying these techniques, it is recommended that you consult a specialist.