Sleep hygiene is a set of practices that help ensure good sleep. Many people believe that poor sleep only generates dark circles under the eyes, bad temper, and tiredness, but it goes beyond that, because poor sleep quality has negative short-, medium- and long-term effects on health. In this opportunity, Dr. Frank Villarreal, neurologist, and coordinator of the Sleep Medicine Unit of our institution, gives us more information on the subject.

Recommendations for a proper sleep hygiene

Sleeping well is important to be strong, healthy and have a better intellectual performance. In addition, it generates greater emotional well-being and increases life expectancy, since good sleep has been identified as a protective factor against cardiovascular and metabolic diseases, as well as helping to consolidate mental functions such as memory, language, and praxis.

To achieve an adequate rest, it is advisable to follow these tips:

• Go to bed and wake up at the same time. It is important to maintain a consistent routine.
• Turn off the TV and cell phone when you go to bed so as not to delay sleep time.
• Engage in moderate physical activity to induce sleep but avoid exercising 3 hours before going to bed.
• Eat a light dinner.
• Limit time spent in bed. Being in bed doing leisure activities may be pleasurable; however, it may be a factor in worsening insomnia.
• Do not drink coffee after lunch.
• Avoid alcohol and smoking.
• Do not take naps. If there is a habit or need to take them, it is advised that they should not exceed 20 minutes and should be taken before mid-afternoon.
• Avoid drinking water 2 hours before going to sleep, so you will not get up in the early morning to go to the bathroom.
• Stay in a dark, comfortable room with a suitable temperature. In this hot season, if you use a fan, make the airflow go in the opposite direction of the headboard. This will help cool the room without affecting your health.

Warning signs of poor sleep hygiene

• Feeling of tiredness upon awakening
• Low energy and sleepiness despite having had seven hours or more of rest.
• Difficulty concentrating
• Morning headache or moodiness.

If you present these warning signs, visit our specialists in sleep medicine to identify the cause of your problem through a thorough clinical interview and, if necessary, a home or laboratory study to determine what is happening. This will provide you with the most appropriate treatment for your case.

Dr. Frank Villarreal
Neurologist, and Coordinator of the Sleep Medicine Unit at Clínica Ricardo Palma