Decalogue of Good Sleep

Improve the environment you sleep in

Choosing the right mattress and adjusting the room temperature to make you comfortable, the absence of light and quiet create the right conditions for an enjoyable sleep.

Maintain a consistent bedtime-wake-up schedule.

A stable schedule regulates your body’s biological clock.

Remove the TV, mobile phone or tablet from the room.

Do not use the bed as an office, work or employment space.

Exercise regularly but not before going to bed.

Naps are a good habit but should not exceed 45 minutes.

Avoid drinking too much alcohol 4 hours before going to bed.

Alcohol disrupts the phases of sleep, negatively affects its quality or can cause frequent awakenings.

Do not consume caffeine 6 hours before going to bed.

Caffeine is stimulating and can disrupt sleep. It is found in coffee, tea, chocolate and some soft drinks.

Do not smoke before you go to sleep.

Nicotine is a stimulant and can affect your sleep.

Eat a light and healthy dinner 2-3 hours before bedtime.

Avoid going to bed hungry because hunger pangs can wake you up later and a heavy meal can cause reductions.

Relax before bedtime.

A warm bath, a drink with milk or reading a book can greatly help in relaxation leading to a refreshing sleep.