THE TEN COMMANDMENTS OF SLEEP HYGIENE FOR ADULTS
1. Establish a regular bedtime and waking time.
2. If you are in the habit of taking naps, do not exceed 45 minutes of daytime sleep.
3. Avoid excessive alcohol ingestion four hours before bedtime, and do not smoke.
4. Avoid caffeine six hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
5. Avoid heavy, spicy, or sugary foods four hours before bedtime.
6. Exercise regularly, but not right before bed.
7. Use comfortable, inviting bedding.
8. Find a comfortable sleep temperature setting and keep the room well ventilated.
9. Block out all distracting noise and eliminate as much light as possible.
10. Reserve your bed for sleep and sex, avoiding its use for work or general recreation.
THE TEN COMMANDMENTS OF SLEEP HYGIENE FOR CHILDREN
1. Make sure your child gets enough sleep by setting an age-appropriate bedtime (preferably before 9:00 pm) and wake time.
2. Keep a consistent bedtime and wake time on weekdays and weekends.
3. Establish a consistent bedtime routine and recommend wearing comfortable clothes in bed, including strong absorbing diapers for infants.
4. Encourage your child to fall asleep independently.
5. Avoid bright lights at bedtime and during the night and increase light exposure in the morning.
6. Keep all electronics, including televisions, computers, and cell phones, out of the bedroom and limit use of electronics before bedtime.
7. Maintain a regular daily schedule, including consistent mealtimes.
8. Have an age-appropriate nap schedule.
9. Ensure plenty of exercise and time spent outdoors during the day.
10. Eliminate foods and beverages containing caffeine, including many sodas, coffee, and tea.
WHEN TO SEEK THE HELP OF A SLEEP SPECIALIST
- Ventilatory disorders during sleep, such as snoring or sleep apnea.
- Excessive daytime drowsiness
- Tiredness on waking (often more than when going to bed)
- Abnormal movements during sleep, namely of the legs
- Frequent insomnia
- Somnambulism (sleepwalking)
- Sudden loss or lack of strength, triggered by emotions
- Bruxism (grinding the teeth during sleep)
- When suffering from other pathologies can be associated with sleep disorders: obesity, diabetes, hypertension, loss of libido, etc.
19, March 2021