Sleep hygiene: the 10 golden rules

There are so many people who have trouble sleeping and, no matter how hard they try, cannot fall asleep or stay asleep. In some cases, simply following the rules of good sleep hygiene would be enough to sleep peacefully without disturbances.

The consequences of non-restorative sleep are many. The brain needs a long night break to complete the functions started during wakefulness. Deprived of these periods of rest, it is less efficient during the day and, in the long run, the consequences can be serious.

The importance of good sleep hygiene lies in the fact that, by applying its rules, we rest better. It is enough to follow them consistently to notice the difference in a short time. Here below we present the 10 rules for good sleep hygiene.

Rules for good sleep hygiene

1. A suitable environment

It is essential to create the ideal conditions for peaceful rest

If you have trouble falling asleep, certainly a noisy or bright environment does not help. Temperature also plays an important role. The first step is to check that none of these factors are hindering your sleep.

2. Preparing to sleep

In basic human activities like eating and sleeping, the body and mind respond very well if we program them. Good sleep hygiene also involves evening rituals.

It is simply a matter of gradually slowing down our activities to prepare for sleep. For example, a warm bath or a relaxing herbal tea before getting under the covers can help.

3. Attention to food in sleep hygiene

Eating healthily helps you sleep better; it is essential that dinner is not heavy. The feeling of fullness is not a good ally for sleep, but neither are hunger pangs. Ideally, have a light but sufficient dinner about three hours before going to bed.

4. Nervous substances

For obvious reasons, stimulating substances interfere with the quality of rest. One of the rules for good sleep hygiene, perhaps the most basic, is not to use them in the evening. Stimulating drinks include coffee, tea, chocolate, soft drinks, and of course, energy drinks. They increase alertness and hinder good sleep.

5. The importance of physical activity in sleep hygiene

Physical exercise is wonderful in every way, even for sleep. It is important to make movement a daily habit, in accordance with our age and physical condition. 

The only condition to respect is not to exercise in the hours immediately before sleep. After stimulating the body with physical activity, it takes two to four hours to restore the normal metabolic rhythm.

6. The nap

Not many people can afford the luxury of a nap after lunch. If you are among these lucky ones, it is still best not to overdo it. The nap should not exceed 20 minutes if you want to sleep well at night. Those who have trouble falling asleep should give up this pleasant habit.

7. Regular hours

As we said, the body loves routine when it comes to survival functions. Going to bed and getting up at the same times often helps solve sleep disorders. Once you have acquired this habit, your body itself will ask you to go to bed.

8. Abandon electronic devices

One of the rules for good sleep hygiene is to turn off all electronic devices nearby. You cannot sleep well with the TV on or with your phone near the bed. Even less so if you turn on the computer for one last look at work before closing your eyes. When it's time to rest, all devices must be turned off.

9. Relaxation techniques

Relaxation techniques are an excellent solution for those who suffer from chronic sleep disorders. They are also recommended for those who do not have particular difficulty falling asleep.

10. The bed: a decisive factor in sleep hygiene

It is important to be aware that the bed is for making love and for sleeping, nothing else. Do not work, do not eat, do not watch TV in bed. If you cannot fall asleep, get up and return under the sheets when you think you are ready to sleep.

A good mattress is, after all, always the best investment. We spend a third of our lives on it. It's worth thinking about, don't you think?