Insomnia: Tips for good sleep hygiene

Insomnia: Tips for good sleep hygiene

Insomnia is one of the most common disorders of modern society. It’s defined as the inability to fall or stay asleep.

Sleep deprivation appears during the day with the onset of fatigue, mood swings, poor performance at work or school, drowsiness or difficulty concentrating. The appearance of these symptoms in a punctual time does not determine the presence of this disorder, though this symptom picture should be repeated over a long period of time.

We can find two groups of insomnia, one of them based on external causes (primary) and the other on secondary effects (secondary). The recent classification by the American Association of Sleep Disorders shows these two groups of insomnia:


Primary: Acute, psychophysiological, paradoxical or idiopathic.

Secondary: For mental impairment, for poor sleep hygiene, child cunductual behaviors, for drugs, for other diseases and no organic.

Sleep Hygiene

Most insomnia cases are not pathological. There are a set of external circumstances that prevent a proper sleep. This happens when we have a bad sleep hygiene.


Some tips for good sleep hygiene are:

• A balanced diet.
• Build a routine sleep schedule, even though we are in holiday periods.
• Sleep in a quiet place, without much light, avoiding extreme temperatures.
• Don’t use the bed for working, reading or watching television.
• Don’t consume stimulants like caffeine or alcohol.
• Don’t consume sleeping pills.
• Avoid daytime naps.
• Wear comfortable clothes.
• Don’t doing excessive physical activities before bedtime.
• Showers with warm water two hours before bedtime helps us to begin the relaxation process, but we should avoid going to bed immediately after showering.
• Performing relaxing activities before bed, listening to music, reading, etc.
• Avoid excessive fluid intake to prevent awakenings throughout the night.


Most insomnia disorders are linked to the absence of some or many of these factors, however, if you get good habits and your problem continues we recommend you to attend a specialist to identify the origin of your insomnia type.

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