Sleep Hygiene Guide

Good sleep is essential for maintaining good health and overall well-being.
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Here are some tips to improve your sleep hygiene:

1. Maintain a regular sleep schedule
   • Try to go to bed and get up at the same time every day, even on weekends. This helps regulate your body's internal clock.
2. Create an environment suitable for sleeping
   • Make sure your room is comfortable, dark, and quiet. Consider using blackout curtains, earplugs or a white noise machine if necessary.
3. Limit naps
   • If you need to sleep during the day, limit naps to 20-30 minutes and avoid sleeping in the afternoon.
4. Watch what you eat and drink
   • Avoid heavy meals, caffeine and alcohol close to bedtime. These can interfere with your ability to fall asleep.
5. Establish a relaxing bedtime routine
   • Engage in quiet, relaxing activities before bedtime, such as reading a book or taking a warm bath. Avoid using electronic devices at least one hour before bedtime.
6. Exercise regularly
   • Regular physical activity can help you fall asleep faster and enjoy a deeper sleep. However, avoid intense exercise just before bedtime.
7. Manage stress
   • Practice relaxation techniques such as meditation, deep breathing exercises or yoga to reduce stress and anxiety that can interfere with sleep.
8. Consider your personal needs
   • Some people need more or less sleep than others. Listen to your body and adjust your sleep habits according to your needs.
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If you continue to have trouble sleeping, consult your physician to discuss possible underlying causes and treatments. Getting a good night's sleep is a crucial part of a healthy lifestyle.

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Dr. Heriberto Barreto Soto
Specialist in Internal Medicine and Obesity
Chief Medical Officer of Dzeus Health