The sleep hygiene of the Portuguese can be improved through some simple everyday habits. Paula Pinto, secretary of the APS, leaves some practical tips for a deep and restful sleep.
Regular hours
- Pick up and lie down at the same time, even at the weekend
- Avoid naps. If you feel the need to do them, do them in the beginning of the afternoon, in a maximum of 30 minutes;
- Avoid falling asleep on the couch after dinner.
- Sleep the required number of hours (usually 7 to 8 hours of sleep)
Daytime
- Pick up sun
- Do not wear sunglasses during the morning
- Take breaks from outdoor work
- Work in a well-lit environment
During the night
- Do not have TV in the room and do not use a computer or tablets before bed
- Keep the room dark, quiet, and comfortable
- Use the room only for sleep and go to bed only when you are asleep
- Stay in bed only while you sleep
- If you wake up at night and stay awake more than 20-30 minutes you should get up, leave the room and do something that relaxes you and is not stimulating; avoid exposing to intense lighting
Create a relaxing bedtime routine
- Adopt your sleep ritual: reading a book, listening to relaxing music, taking a shower, brushing your hair, going for a walk …
- Use a comfortable bed and cushion
- Do not take daily concerns into bed… relax!
Source: APS
