Sleep is perhaps one of the most important tasks of the day, so that your body can overcome the challenges of day-to-day life. Between seven and eight hours of quality rest are key to recovering from daily activity and enjoying good health.
According to the American Academy of Sleep Medicine (AASM), your behaviors and habits during the day, especially before bedtime, can promote a calm and healthy sleep or contribute to insomnia. The U.S. Centers for Disease Control and Prevention considers the lack of sleep a “public health epidemic.”
What you eat and what you drink, the medications you take, and the schedules and routines can significantly affect your sleep quality. In this sense, the American Academy of Sleep Medicine says it is essential to enjoy good cult of sleep hygiene.
Sleep, a good diet, and exercise are the three key factors for a good quality of life. If you want to rest better and maintain healthy sleep habits, here are 10 tips from the American Academy of Sleep Medicine (AASM) for good “sleep hygiene”:
1. Maintaining a constant schedule
Whether you’re sleepy or not, it’s very important to have a routine to get back from your daily activities. Get up at the same time every day, including on weekends or during the holidays.
2. Sleep between 7 and 8 hours a day
Set a specific time to go to bed early enough so you can sleep at least 7-8 hours.
3. Don’t go to bed unless you’re sleepy
If you don’t fall asleep after 20 minutes, get out of bed and do something quiet without too much light exposure. Keep in mind that during these times, it’s best not to use your phone or any electronic device.
4. Sets a relaxing routine before bedtime
You can do yoga or have a glass of tea, or have hot milk before you go to bed.
5. Use the bed just to sleep and have sex
It’s important not to associate your sleeping space with other activities such as watching TV or working.
6. The quiet and relaxing bedroom
Keep the room at a cool and pleasant temperature. It is also advisable to keep it tidy and clean.
7. Limit exposure to bright light at night
Do not use your mobile or tablet before going to bed, as the light released by electronic devices is unhealthy for our sleep.
8. Don’t eat heavy food before bedtime
If you’re hungry at night, eat something light so you can rest well.
9. Physical exercise and a healthy diet
Follow a balanced diet rich in fruits and vegetables, dairy products, eggs, legumes, nuts, oats, rice, potatoes, and so on. At the same time, it’s recommended to establish an exercise routine.
10. Avoid consuming caffeine in the afternoon or evening
These types of foods or drinks have negative effects on the body, such as nervousness or an accelerated heart rate.
This information does not replace the diagnosis or prescription of a doctor in any case. It is important to go to a specialist when symptoms occur in case of illness and never self-medicate.
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