These simple sleep hygiene rules may contribute to better sleep and quality of life, as well as to a better relationship with oneself and with others:
– Only go to bed when you are sleepy.
– Lie down and get up at regular hours, regardless of having slept just a few hours.
– If you wake up before the alarm clock rings, you should get out of bed and start the day.
– If you cannot sleep, it is better not to stay in bed and, on the contrary, to get up, leave the room and take a hot bath, read a book or watch TV.
– The bed should only be used for sleep and sexual activity.
– Relax as much as possible before going to bed, for example by taking a hot bath (not shower, which has a stimulating effect).
– If you are hungry at bedtime, eat lightly to avoid having digestive problems.
– Sleep in a comfortable bed, in a room guarded as much as possible from the noise and which is neither too hot nor too cold.
– Eat at regular times and avoid heavy meals close to bedtime.
– Make exercise during the day, but only until the early afternoon.
– Avoid naps during the day, because they can negatively influence sleep at night.
– Avoid drinks with caffeine or alcohol before bedtime. Alcohol can cause drowsiness, but, once its effect is over, it is likely to wake you up in the night and you may have trouble going back to sleep.
– Do not smoke close to bedtime.
– Do not eat too much processed foods, high in fat and protein, which are more difficult to digest.
– Do not do strenuous exercise before going to bed, as it has exciting effects.