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Geriatrics

Sleep Hygiene

Adequate sleep is essential for both physical and mental health.

Sleep Hygiene

Sleep hygiene refers to a series of practices and habits that are crucial for achieving good quality nighttime sleep, which, in turn, supports a more fulfilling and productive day. These practices are designed to create an environment and routine that promote effective and restorative rest.



What is Sleep Hygiene?

Sleep hygiene includes measures and recommendations to optimize our environment and behaviors before bedtime. This ranges from setting up our sleeping space to choosing our activities in the hours leading up to sleep.



Why is it Important?

Adequate sleep is essential for both physical and mental health. It helps enhance brain function and cognitive abilities, regulates mood, and strengthens the immune system. Insufficient or poor sleep quality can lead to health issues, decreased productivity, and emotional problems.



What Affects Sleep?

Sleep can be disrupted by various factors, including:

  •  Stress

  •  Physical environment.

  •  Eating habits

  •  Exposure to electronic screens


Understanding and modifying these factors can lead to significant improvements in sleep quality.



Sleep Hygiene Measures and Recommendations

Sleep Hygiene Measures

  • Engage in daily exercise for at least 30 minutes, preferably outside your home in the morning, to expose yourself to sunlight.

  •  Practice relaxing exercises such as yoga or Tai Chi, swimming, etc.

  •  Discuss problems with the right person, avoiding going to sleep with unresolved issues.

  •  Avoid stimulants such as coffee, tobacco, alcohol, and cola drinks after 5 PM.

  •  Refrain from drinking fluids 2 hours before bedtime.

  •  Have a light dinner, avoiding fatty and irritating foods as much as possible.

  •  Avoid daytime naps to prevent disruption of nighttime sleep. Elderly individuals can take a nap no longer than 30 minutes before 6:00 PM.

  •  Maintain regular sleeping and waking times with an average of 8 hours of sleep throughout the week.

  •  Avoid activities that increase alertness in bed, such as watching TV to fall asleep, working on the computer, or reading. Use the bed only for sleep.

  •  Remove all clocks from your room and avoid checking the time upon each awakening, as this can cause anxiety and feelings of insomnia.

  •  Use a sleep mask and/or earplugs in noisy or brightly lit areas.

  •  If you experience nocturnal enuresis, keep a container (urinal or bedside commode) close by to avoid trips to the bathroom.



Recommendations for Naturally Inducing Sleep

  •  Begin your bedtime ritual an hour before going to bed.

  •  Reduce light intensity or dim lighting, and turn off the TV, computer, or bright light sources.

  •  Take a relaxing bath with warm water and carry out your personal hygiene routines.

  •  Have a comfortable sofa, recliner, or chair in your bedroom.

  •  Give yourself a massage on sore spots and feet.

  •  Use relaxation techniques; breathe slowly and deeply with your eyes closed, perhaps with soft music in the background, and visualize a place that relaxes you.

  •  Move to your bed when you start yawning or feel relaxed.

  •  Find the most comfortable sleeping position for you.

  •  If you wake up, find your comfortable position again and try to fall asleep.

  •  If you cannot sleep after bed, stand up and repeat the relaxation technique.


Good sleep hygiene is vital to a healthy and balanced life. If you are experiencing difficulties sleeping or wish to improve your sleep quality, BlueNetHospitals is here to help.


Schedule an appointment with Dr. Yazmín Cámez and consider having a comprehensive Polysomnography to evaluate your sleep. Regain your sleep hygiene and enhance your quality of life.


If you experience:

  •  Daytime fatigue (despite sleeping the recommended hours)

  •  Difficulty maintaining or initiating sleep

  •  Frequent snoring

  •  Breathing pauses while sleeping


Consult a Somnologist (a sleep disorders specialist).


We are here to support you every step of the way to restorative nighttime rest.


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