Drs. Laura Lillo and Milagros Merino, specialists working in our Sleep Medicine Program, give a series of tips for better sleep during confinement:
1. Maintain stable bedtime and wake-up times, with a maximum difference of 2 hours on weekends.
2. In the case of teleworking, avoid extending working hours into the night.
3. Take care of the conditions of the bedroom at bedtime:
- Total darkness
- Temperature between 19-22º C
- Quiet environment
- Avoid television, computer, tablet or cell phone.
4. Limit the use of the bed for sleeping and sexual activity.
5. During the day, keep the house as well lit as possible with natural light or, failing that, electric light. The alternation of light during the day, and darkness at night, promotes the adjustment of our sleep rhythm.
6. Maintain a stable eating schedule. This also helps regulate our biological rhythms, including sleep.
7. Eat a light dinner, and at least 2 hours before going to bed.
8. Avoid drinking herbal teas before going to bed. Excessive ingestion of liquids before going to sleep often wakes you up during the night to urinate.
9. Exercise daily, preferably in the morning. Avoid doing it later than 8 pm.
10. Limit the consumption of stimulants (caffeine, theine, tobacco), and never take them after 7 pm.
11. Avoid tobacco and alcohol consumption.
12. Create a routine before going to bed at night, including relaxing or pleasurable activities.
13. In the case of napping, it is not advisable to exceed 30 minutes.
14. Avoid taking drugs to sleep, unless prescribed by a doctor.
