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
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