Updated 8 September 2019 Sleeping well is fundamental for our body to function well. There are several measures that you can adopt and several habits that you should not have, all to have a better sleep. Read in this article what you can do to sleep better. Then read also What we should not do to sleep better These are the measures that will help you to have a better sleep: Go to bed when you feel sleepy When you feel sleepy, go to bed, lie down, and turn off the light. Sleep is a natural process that should not be "forced ". To feel sleepy at the usual hour avoid falling asleep previously in other places, even for a short time, for example, on the sofa at the end of the day. Have a regular schedule You must maintain a regular hour to lie down and get up, either during the week or at the weekend. The difference between the hours you lie down and get up during the week and on weekends should not exceed one hour. Being consistent helps to reinforce your sleep-wake cycle . If you notice that there is a difference of more than one hour between the time you lie down and get up at the weekend and on the other days of the week, probably you are not sleeping the number of hours you need or you are not doing the sleep-wake rhythm that characterizes your sleep. Have a comfortable room environment The sleeping environment must be quiet, dark, safe and with a comfortable temperature. Background noise and light, even if low in intensity, can interrupt and/or shorten sleep. One way to filter out unwanted noise is to maintain a constant low-intensity sound, called white noise . A progressive increase in room brightness in the morning can help you wake up. Relax at the end of the day At the end of the day, long before bedtime, you should gradually slow down your activity. This will allow for a progressive transition between the day activities and the sleep period. By getting rid of the excitement and worries of the day, you will feel calmer and sleep will appear more naturally . The bedroom is only for sleeping Use the room only for sleeping and only sleep in the room. The bedroom must be a reserved place to sleep. You should not watch TV, eat, study or use your cell phone or other electronic devices in bed. When other activities are done in the bedroom, associations are created between being in bed and being awake, which can train your brain to stay awake when you get to bed to sleep. It may be difficult not to use the bed for other activities, but it is a key component in improving sleep quality. If you use the bed just to sleep, it becomes a place where sleep comes naturally . Sexual activity is the only exception to this rule. Exercise regularly Regular physical activity is essential for a quality sleep, increasing the amount of deep sleep. Physical exercise should ideally be done during the morning . Exercising at the end of the day or very close to bedtime can have a negative impact on sleep. During physical exercise and in the following hours, many functions are activated in our body and the body temperature increases, which will disturb sleep. Author : Carla Bentes If you need, at Hospital da Luz there we have several physicians trained in sleep medicine - usually neurologists and pulmonologists - who can help you. Meet the Neurology and Pulmonology team of Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
