Sleep Hygiene: What it is and Rules to Follow to Fight Insomnia

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In fact, education in good sleep hygiene is recommended in the treatment of disorders affecting both falling asleep and maintaining sleep. It will not be surprising, therefore, to know that it is a technique falling within the protocols of cognitive-behavioral treatment of insomnia (or CBT-I from the English Cognitive-Behavior Therapy for Insomnia).

integrated with other forms of treatment (for example, drug treatment).

Despite this, the achievement and maintenance of proper sleep hygiene are undoubtedly a fundamental step to defeat insomnia - or in any case, to alleviate it - and to ensure quality sleep.

In summary, it could therefore be said that sleep hygiene education serves to promote night rest and is particularly (but not exclusively) useful in all those cases in which insomnia, difficulty falling asleep and / or sleep maintenance and bad rest can be traced back - even if only in part - to wrong behaviors and habits adopted by the individual.

Program your own sleep-wake rhythm: waking up at the same time every day for all seven days of the week is another good idea to promote quality sleep. Waking up every morning at the same time, in fact, favors the acquisition of a regular sleep time, thus allowing the regulation of one's biological clock.

Ensure the comfort of your bedroom: to promote a good rest, the bedroom must be dark, quiet and at the right temperature.Light, noises and temperatures that are too high or too low, in fact - even if they do not necessarily cause awakening - can still hinder and negatively interfere with sleep.

Carry out regular physical activity: physical activity, as we know, is essential for the well-being of the whole organism, but perhaps not everyone knows that it can also have beneficial effects on sleep. By reducing stress, in fact, it promotes falling asleep and deep sleep. Be careful though! If physical activity is practiced too close to bedtime it could have the opposite effect; for this reason, it is advisable not to do it in the three hours preceding the expected time of falling asleep.

Eat meals regularly, but don't overdo it: to promote sleep it is very important NOT to go to bed hungry, but to eat all meals regularly. On the other hand, it is also advisable not to eat too abundant and / or "heavy" meals before going to bed.

Avoid drinking too much before going to bed and avoid substances with diuretic action: reducing the intake of liquids and the consumption of substances or products that promote diuresis decreases the risk of having to get up at night to urinate.

Avoid the consumption of alcohol, especially in the evening: at first glance, such a statement might seem contradictory, but in the context of obtaining quality sleep it is not at all. If, on the one hand, alcohol seems to favor falling asleep, on the other it can cause an increase in nocturnal awakenings and / or an early awakening in the morning.

Limit or eliminate caffeine: as everyone knows, caffeine is an exciting substance that can affect the individual's sleep. It being understood that each person can be more or less sensitive to its action, in case of insomnia or difficulty falling asleep, it is it is advisable to avoid the consumption of foods and drinks that contain it, especially near bedtime, but not only. In fact, even if taken early in the day, caffeine can potentially negatively affect night rest.

Limit or avoid smoking: The nicotine in tobacco can interfere with sleep. If you suffer from insomnia or are unable to sleep, therefore, it is best to avoid smoking before bed or when you are unable to sleep.

Reduce stress and worries: these two factors, it is clear, can interfere with the quality of night's rest, making it very difficult to fall asleep and making sleep lighter and shallower. For this reason, you should try to reduce the sleep. stress as much as possible - possibly also resorting to relaxation techniques - and to face and solve their problems.

Avoid napping or napping: staying awake throughout the day is helpful in facilitating night rest. This indication, however, is not valid for everyone, as in the case of individuals who work with particular shifts, in the case of the elderly, etc.

Avoid exposure to bright light: Exposure to bright light before bedtime can affect sleep quality.

If present, don't give up on routine activities: have a bedtime routine - such as brushing your teeth, washing your face, giving yourself cream, setting your alarm clock, etc. - can help promote sleep.

These rules might seem trivial and raise doubts about the benefits that compliance with them can bring to the quality of sleep and towards insomnia. Many of the above indications, in fact, involve the modification of habitual attitudes by now internalized for which it is not possible to see a link with the good quality of rest.

However, such an assessment of sleep hygiene standards would be wrong; in fact, several studies have shown how their non-respect can lead to a worsening and / or a chronicity of insomnia.

before night rest.

Avoid going to bed immediately after dinner, especially if the dinner was particularly rich and abundant.

Using pillows between the knees or under the knees while lying on your back can improve comfort and help you fall asleep.

If necessary, use a sleep mask.

Keeping the alarm clock in a position that does not allow you to see it (continuing to look at the time, especially if you are unable to sleep, can make it even more difficult to fall asleep).

Taking a warm bath an hour or two before bedtime can promote relaxation and encourage sleep.

If you like and if there are no contraindications, take relaxing herbal teas or sedative herbal teas made with ingredients that can help you sleep.

Resorting to relaxation techniques - such as, for example, meditation - to counteract insomnia.

Taking an evening walk can be a great help in promoting sleep.

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