Sleep hygiene

Self-help guide

Sleep hygiene

Common sleep problems, such as insomnia, are often caused by bad habits that have developed over the years. Sleep hygiene includes habits that can help you achieve a better quality of sleep.

Suggestions for good sleep:

  • Be regular with your sleep schedule. Try to wake up and go to bed at the same time every day, even on weekends. Make sure you get enough sleep every morning and every day, even if it’s the same time of day. An adult needs an average of 7-8 hours of sleep a day to feel good during the day. Regularity programs the body to sleep better.
  • Avoid daytime naps.
  • At least an hour before bedtime, turn off all screens, try to avoid all smart devices. The blue light from devices suppresses the body’s production of sleep-inducing substances and increases the time it takes to fall asleep.
  • If you don’t fall asleep, get out of bed and go to another room, returning only when you feel sleepy again.
  • Be physically active every day and exercise at least 2-3 times a week. Exercise helps improve sleep. If possible, walk more or find time to go for a walk in the woods or a park.
  • Reduce your intake of stimulants (coffee, tea, energy drinks, dark chocolate) 4-5 hours before bedtime. Nicotine is also a stimulant that makes it difficult to fall asleep.

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