In recent years, the number of people suffering from some type of sleep disorder or illness has been increasing. For years, the most common has been insomnia, although others such as apnea and narcolepsy are on the rise. To avoid these conditions and improve our quality of life, it is important to practice good sleep hygiene. Sleep hygiene refers to a set of practices that help preserve sleep quality and prevent disruptions in schedules, quality of rest, etc. In other words, it involves becoming aware of which attitudes or routines are conducive to sleep and which are detrimental.
Most of the measures that help achieve a good night's sleep may seem very common, while others are quite obvious, such as not engaging in any professional or intellectual activity minutes before bedtime. However, it is important to take all factors into account in order to fully adapt them to your routine, since, if you suffer from a sleep disorder, any prevention will be insufficient. Sleep hygiene is a relatively recent concept that encompasses all forms of sleep hygiene. The most important thing is that the person in question maintains these habits for a long time and fully integrates them into their life.
What is sleep hygiene?
Sleep hygiene isn't effective if it's only part of our lives for a month or two, as the body needs a longer period to get used to it. Once sleep hygiene becomes part of your routine, it will become increasingly easier to fall asleep, stay asleep, avoid nightmares, or wake up with the alarm clock. Sleep hygiene is always important; otherwise, some type of circadian rhythm disorder or disruption could quickly appear. Consequently, the first disorders gradually appear, which could become acute or chronic. Likewise, if you already have a disorder or suffer from some type of insomnia, sleep hygiene will be crucial in the treatment to return to "normal.
This is why sleep hygiene can be combined with psychological or medical treatment, medication, or simply following the recommendations of a specialist and/or your primary care physician. These are the cases in which maintaining good sleep hygiene is crucial: Of all these, insomnia is the most common, as we mentioned at the beginning. There is primary insomnia, which has no recognized cause, and secondary insomnia, which is a consequence of a psychological or physiological problem; for example, it can be caused by depression or a chronic back problem.
Why is sleep hygiene important?
If insomnia lasts less than a month, it is called acute insomnia, but if it lasts more than a month, it is considered chronic insomnia. In both cases, sleep hygiene is crucial for reestablishing sleep and wake schedules. Sleep disturbances can have very different origins. Therefore, it is often difficult to clearly establish the cause. Furthermore, there are many types of insomnia or sleep apnea, which makes the diagnosis complicated, hence the need for individualized diagnosis for each patient. However, we can list some of the most common reasons that could be the cause of these sleep disorders, although your family doctor or a specialist will always be the best person to identify the causes.
Main causes of insomnia psychological problems such as depression or stress, physical problems such as asthma or heart problems, medications, environmental factors such as noise, jet lag, and poor sleep hygiene, i.e., unhealthy habits such as eating dinner too late. Main causes of sleep apnea: There are many types of sleep apnea, which can also make it more difficult to identify its origin. In many cases, menopause can be a cause, although apnea is generally more common in men. Also, having a receding chin or enlarged tonsils can be a cause.
Signs of poor sleep hygiene
Hypothyroidism and congestion are also part of the problem. Main causes of narcolepsy: low levels of the hypocretin that regulates sleep, an autoimmune response, and genetic inheritance. In general, stress, not getting enough rest, anxiety about sleeping more hours than normal, and some physiological reason such as a jaw or back problem can trigger long-term sleep problems that, if not treated in time, can lead to chronic insomnia. As we mentioned, sleep hygiene is a set of habits and routines that help us fall asleep more easily and improve the quality of our rest.
Establish a regular schedule: and as far as possible, try to match it with your family, partner, or roommates. Even try to match that of your neighbors, that way you will avoid noise during your rest. If you go to sleep at the same time every day and Don't stay in bed longer than you should: this is very helpful. If you have insomnia and find yourself in bed for more than an hour, get up and change your position. You can go to the sofa to read, watch a movie, or have a glass of milk. Only when you feel tired, go back to bed.
Conclusion
Otherwise, you'll equate bed with a place where you can't sleep comfortably, and it will become increasingly difficult for you to settle down and sleep. Bed is for resting: you don't study there in bed, read, make phone calls, or watch television. If you do this occasionally, you'll associate bed with an activity and won't regard it as a quiet, restful space, so you're likely to take longer to sleep. Isolate it from noise and light, but don't obsess: it's a good idea to block out the light from the blinds and noises. But if, for example, your neighbors are noisy and don't have the same schedule as you, you'll always have to use earplugs.
The key with light and noise is to avoid them becoming an obsession, or you'll find it harder to sleep every time you go to bed. Don't eat dinner right before bed: also avoid sugary, salty, and spicy snacks. Also avoid heavy meals, red meat, and fried foods. Don't go to bed too warmly: this is a very common mistake, but the hotter you are, the harder it will be to sleep. The ideal is to find a temperature and number of blankets that are right for you. Even having a thick blanket can be incredibly helpful, as it has been proven to help you sleep. As for you, make sure your pajamas are soft, loose, and comfortable.
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