Sleep Hygiene: Tips for Better Sleep & Avoiding Insomnia

Increasingly, scientists are not only discussing the logical importance of good rest, but have also coined a specific term for it: “sleep hygiene.” This generally consists of a series of tips for better sleep and more restorative nights. A key starting point, according to experts, is disconnecting from mobile devices before bedtime.

Eliminate the Mobile from the Bedroom

Scientists almost universally emphasize removing the mobile phone from the bedroom as a first step in improving sleep hygiene. However, Here’s also one of the most difficult rules to follow in today’s world. Experts recommend leaving the mobile outside the bedroom or, at the very least, turning it off an hour before bed. Using it as an alarm clock is a common excuse to keep it nearby, but simple alternatives exist that don’t interfere with sleep and allow you to avoid the “blue light” emitted by screens.

Be Careful on Weekends

Many people are forced to maintain a sleep routine during the week due to work, studies, or other obligations. Weekends, however, often tell a different story. But these deviations can be detrimental to sleep hygiene. The explanation is straightforward: the brain functions with internal rhythms called circadian rhythms, which regulate when we feel sleepy and when we are alert. Going to bed and waking up at a different time each day confuses this internal clock, even if it’s only a few times a week.

The Last Hour is Fundamental

The brain needs a clear transition between activity and rest. Scientists recommend establishing a pre-sleep routine that is repeated as much as possible each night. Engaging in mentally stimulating activities is not a good idea, they say. This includes playing games, reading the news, having intense debates, reading on a screen, or even listening to music, even relaxing sounds like rain.

The Bedroom, a Sanctuary for Sleep

Another common recommendation from scientists is to associate the bed mentally with only rest. Perhaps also with intimate relationships, but that is another matter. In any case, not with work, series, or mobile phone use—which repeatedly appears as the main enemy of sleep. If you can’t fall asleep after 20 or 30 minutes, it’s advisable to get up and do something relaxing, to avoid associating the bed with frustration or insomnia.

Alcohol, Caffeine, and Naps

This has little to do with technology, but is also essential when it comes to sleep hygiene. It is well known that caffeine keeps many people awake, as does alcohol. While alcohol may seem to help you fall asleep, it ultimately leads to poorer rest. Similarly, naps can also impair sleep quality at night. If all these rules are followed, it is easier to overcome insomnia, at least to the extent possible for each individual.

Frequently Asked Questions

What is “sleep hygiene”?

Sleep hygiene consists of a series of tips for better sleep and more restorative nights, including disconnecting from mobile devices before bedtime.

How do circadian rhythms affect sleep?

Circadian rhythms are internal rhythms that regulate when we feel sleepy and when we are alert. Going to bed and waking up at different times each day confuses this internal clock.

What activities should be avoided in the hour before bed?

Activities that stimulate the mind, such as playing games, reading the news, having debates, reading on a screen, or even listening to music, should be avoided in the hour before bed.

Considering the increasing demands of modern life, how challenging do you find it to prioritize and maintain consistent sleep habits?