Sleep hygiene: Sleep better in 5 steps

In this age where we're connected to everything that moves, it's easy to pick up habits that disrupt our sleep. From catching up on social media to binge-watching Netflix in bed, our screens have become constant companions that we even take into the bedroom.

What's more, work pressures and social commitments often lead to irregular sleep schedules, as our bodies struggle to maintain a sleep routine amidst the chaos of modern life. If you want to make a change, improve your sleep hygiene and enjoy all the benefits of this, read and implement the following techniques:

1. Establish a sleep routine

One of the most effective ways to improve your sleep hygiene is to regulate your circadian rhythm (sleep-wake cycle) naturally and in a way that suits you. Experiment with different sleep times and trying to wake up without an alarm, even though in the first few days you will tend to catch up on lost sleep hours before.

Then try to go to bed and wake up at the same time every day, even on weekends, and if you need to take a nap, avoid oversleeping so it doesn't affect you at night.

It is still better to sleep at noon than to prolong the restless sleep of the morning, and after dinner this is totally to be avoided. If it's really hard for you to keep your eyes open, take care of tasks like folding laundry or going for a walk.

2. Create an environment conducive to sleep

During the night, the bedroom should be as dark as possible to signal to the body that it is time to sleep. The production of melatonin, a hormone synthesized mainly by the pineal gland and extremely necessary for sleep, usually begins during the evening, when natural light decreases.

The pineal gland detects this decline in light and begins to release melatonin into the blood. To block external light sources, and therefore increase melatonin production, invest in blackout curtains or blinds, but don't forget that during the day you need to expose yourself to natural sunlight to regulate your circadian rhythm.

It is also important that the temperature in the room is pleasant, it is recommended that it be between 15-19 degrees Celsius. Use a fan or air conditioner to cool the room in the warmer months or thick blankets for extra warmth during the colder seasons.

The mattress, blankets, linens and pillows you use must also be suitable for sleep, supporting the body in the correct position. Opt for high-quality pillows and bedding materials that are soft, breathable and conducive to restful sleep.

It's also helpful to keep noise to a minimum by using earplugs, or make some changes to your home by purchasing carpets or thick drapes to dampen noise that may come from neighbors, traffic, etc.

A clean and organized bedroom can increase the state of relaxation, which is why we encourage you to donate the objects you don't need and that visually disturb you. If you really want to change the color of the bedroom, choose soothing colors such as blue or pale green, which evoke a sense of calm and serenity. Add candles or light fixtures with warm, low light to create a cozy, sleep-friendly atmosphere.

3. Opt for a balanced diet

First, a balanced diet rich in nutrients such as magnesium, calcium and vitamin D can have a positive impact on sleep quality. These nutrients are essential for the production of neurotransmitters such as serotonin and melatonin, which regulate the sleep-wake cycle.

Foods such as green leafy vegetables, nuts, seeds, dairy products and fatty fish are known to be rich in these sleep-promoting nutrients. Additionally, avoiding heavy meals close to bedtime can prevent discomfort and indigestion. If the hunger is still too great, a banana or unsweetened whole grains with milk can keep things under control.

As for the little vices, we advise you to limit sugar, sweet commercial drinks, alcohol and nicotine intake, especially in the hours before sleep, and if you drink coffee and cannot give it up, avoid drinking it after lunch.

Sleeping pills are also not recommended, as a side effect is daytime sleepiness, the real causes of sleep problems not being addressed. Also, after a period of use, it is much more difficult to fall asleep without them, which is why they should be taken for a short time and only according to the doctor's prescription.

4. Exercise regularly

Regular exercise also helps improve sleep quality and duration. They promote the release of endorphins, natural stimuli that can induce feelings of relaxation and calm, reducing stress and anxiety. However, vigorous activity too close to bedtime can have a stimulating effect on the body, raising body temperature. Therefore, try to do moderate-intensity exercise earlier in the day so that you can rest properly.

5. Learn how to manage stress or anxiety

By incorporating relaxation techniques into your bedtime routine, you signal to your body that it's time to relax, making it easier to transition into restful sleep. Activities such as yoga, reading, deep breathing exercises or meditation help calm the mind and body, reducing the physiological arousal associated with stress and anxiety. A warm shower, but also linden, sage, lavender or chamomile tea can also contribute to relaxation.

If you tend to think a lot about problems or things in general, schedule half an hour of "worry time" earlier in the day or write your thoughts in a journal so you feel like you've gotten at least some of them out of your head. mind.

Also, avoid using electronic devices such as smartphones, tablets and computers before bed, as the blue light emitted by these devices can interfere with melatonin production.

Sources:

https://www.sleepfoundation.org/sleep-hygiene

https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-hygiene

https://www.webmd.com/sleep-disorders/sleep-apnea/what-is-sleep-hygiene