23 September 2020 Sleep is an important part of human existence and is fundamental to maintaining internal balance. It must be restorative and invigorating, but for that to happen, there must be good sleep hygiene. What is sleep hygiene? Sleep hygiene is the term used to describe the behaviors to be adopted in order to increase the quality of sleep. Behaviors for good sleep hygiene Sleep in a warm and relaxing environment, with controlled noise, light and temperature; Avoid excessive intake of alcohol and tobacco before slepping; Avoid heavy or sweet foods before slepping; Avoid coffee, black tea and soft drinks before slepping; Avoid using a mobile phone, computer or tablet before slepping; Have physical exercise at appropriate times; Do not take naps longer than 45 minutes; Have a regular time to go to sleep. For a good quality sleep, these are the hours recommended at each stage of life : Age and hours of sleep 0 - 3 months | 14 a 17 hours 4 -11 months | 12 a 15 hours 1 - 2 years | 11 a 14 hours 3 - 5 years | 10 a 13 hours 6 - 13 years | 9 a 11 hours 14 - 17 years | 8 a 10 hours 18 - 64 years | 7 a 9 hours More than 64 years | 7 a 8 hours Benefits of good sleep hygiene General well-being and good quality of life; Memory strengthening; Adequate immunity, helping to fight infections; Better intellectual and labor capacity; Prevention of chronic diseases, such as metabolic diseases; cardiovascular, neurological and psychiatric. Consequences of poor sleep hygiene Mood changes; Appetite changes and propensity for obesity; Decreased libido (sexual disinterest); Greater propensity for premature aging; Higher risk of road / work accidents; Higher risk of chronic diseases; Less intellectual capacity; Less work capacity; Progressive loss of memory; Excessive daytime sleepiness / fatigue. 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.
