Content
Sleep hygiene consists of the adoption of a set of good behaviors, routines and environmental conditions related to sleep, which enable better quality and duration of sleep.
Practicing good sleep hygiene is very important at all ages, to organize the time and sleep rituals and avoid sleep disorders, such as sleepwalking, night terror, nightmares, obstructive sleep apnea syndrome, restless legs syndrome or insomnia, for example.
How to do good sleep hygiene
To do good sleep hygiene, it is important to take the following measures:
- Stipulate a fixed time to go to bed and wake up, even during the weekend;
- If the person takes a nap, it should not exceed 45 minutes, nor should it be near the end of the day;
- Avoid consumption of alcoholic beverages and cigarettes, at least 4 hours before bedtime;
- Avoid eating caffeinated foods and drinks before bed, such as coffee, teas, chocolate or soft drinks, such as guarana and cola;
- Practice regular physical exercise, but avoid doing it close to bedtime;
- Make light meals at dinner, avoiding heavy foods, sugar and spicy;
- Leave the room at a comfortable temperature;
- Promote a quiet and low light environment;
- Keep devices such as cell phones, TV or digital clocks away, for example;
- Avoid using the bed for work or watching TV;
- Avoid staying in bed during the day.
See other strategies that help improve sleep quality.
Sleep hygiene in children
In the case of children who have difficulty sleeping or who often wake up during the night, all behaviors and routines they perform throughout the day and at bedtime, such as meals, naps or fear of the dark, should be evaluated. , for example, in order to provide more peaceful nights.
Thus, according to the recommendations of the Brazilian Society of Pediatrics, parents and educators should:
- Make dinner early, avoiding very heavy foods, being able to offer a light snack before the children go to sleep;
- Let the child take naps, but avoid them during the late afternoon;
- Establish fixed sleeping times, including at the weekend;
- At bedtime, place the child still awake in bed, explaining that it is time to sleep and providing a calm and peaceful environment to induce sleep and make the child feel safer;
- Create a bedtime routine that includes reading stories or listening to music;
- Prevent the child from falling asleep with the bottle or watching TV;
- Avoid taking children to their parents' bed;
- Put a night light in the child's room, if he is afraid of the dark;
- Stay in the child's room, in case he wakes up with fear and nightmares during the night, until he calms down, warning that he will return to his room after falling asleep.
Learn how to relax your baby, so he can sleep peacefully all night.
How many hours should you sleep
Ideally, the number of hours a person should sleep per night should be adjusted according to age:
Age | Number of hours |
---|
0 - 3 months | 14 - 17 |
4 - 11 months | 12 - 15 |
12 years | 11- 14 |
35 years | 10 - 13 |
6 - 13 years | 9 - 11 |
14 - 17 years | 8 - 10 |
18 - 25 years | 7 - 9 |
26 - 64 years | 7 - 9 |
+ 65 years | 7- 8 |
Also watch the following video and find out what the best sleeping positions are: