{"id":47298,"date":"2022-04-05T10:00:35","date_gmt":"2022-04-05T13:00:35","guid":{"rendered":"http:\/\/condorinst.com.br\/?p=47298"},"modified":"2026-08-24T12:11:36","modified_gmt":"2026-08-24T15:11:36","slug":"higiene-do-sono","status":"publish","type":"post","link":"https:\/\/condor.fabbricaweb.com.br\/en\/higiene-do-sono\/","title":{"rendered":"Sleep Hygiene"},"content":{"rendered":"\n

Sleep hygiene can be described as practicing behaviors that improve sleep quality and avoiding behaviors that negatively interfere with sleep quality (RIEDEL, 2000<\/a>). It includes recommendations for improving sleep quality, such as taking time to relax before going to bed, and information about the benefits of a regular sleep routine. In this way, it is possible to assess and modify the behavior that leads to a possible sleep complaint. The purpose of this article is to briefly explain the basis for some sleep hygiene recommendations and demonstrate how to assess these behaviors.<\/p>\n\n\n\n

The behaviors that make up sleep hygiene include:<\/h2>\n\n\n\n

1. Do not do strenuous physical exercise close to bedtime<\/strong><\/em><\/h3>\n\n\n\n

It is well established in scientific literature that regular physical exercise improves sleep quality, especially aerobic exercise such as running, swimming and cycling (PASSOS; POYARES; SANTANA; D’AUREA et al.<\/em>, 2011<\/a>). However, exercising increases the concentration of cortisol and raises core temperature, factors which, if done close to bedtime, can have a negative impact on sleep quality. In addition, most gyms have bright lighting, which also contributes negatively to sleep quality (DIJK; ARCHER, 2009<\/a>).<\/p>\n\n\n\n

2. Avoid naps during the day, especially long naps after 3 p.m.<\/strong><\/em><\/h3>\n\n\n\n

Napping in the afternoon can have a negative impact on sleep quality by reducing the homeostatic component of sleep regulation. To find out more, read https:\/\/condor.fabbricaweb.com.br\/como-o-sono-e-regulado\/<\/a>. Ideally, the duration of the nap should not exceed 100 minutes (OHAYON; WICKWIRE; HIRSHKOWITZ; ALBERT et al.<\/em>, 2017<\/a>).<\/p>\n\n\n\n

3. Have a light snack and avoid drinking too much liquid before bedtime<\/strong><\/em><\/h3>\n\n\n\n

This helps to prevent glucose levels from being reduced during the night and, as a result, waking up to eat and\/or use the bathroom (CRISPIM; ZIMBERG; DOS REIS; DINIZ et al.<\/em>, 2011<\/a>).<\/p>\n\n\n\n

4. Avoid caffeinated products at least 6 hours before bedtime<\/strong><\/em><\/h3>\n\n\n\n

Caffeine is a stimulating substance in the central nervous system that acts by preventing adenosine from binding in the basal forebrain. It thus contributes to maintaining wakefulness. The half-life of caffeine is 6 hours, which is why it is important to avoid taking it close to bedtime. It should preferably be avoided after 3pm (DRAKE; ROEHRS; SHAMBROOM; ROTH, 2013<\/a>).<\/p>\n\n\n\n

5. Avoid drinking alcohol close to bedtime<\/strong><\/em><\/h3>\n\n\n\n

Although the general public claims that drinking alcohol helps improve sleep quality, science does not support this claim. Excessive alcohol intake before bedtime impairs sleep architecture, causing nocturnal awakenings alcohol (COLRAIN; NICHOLAS; BAKER, 2014<\/a>).<\/p>\n\n\n\n

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6. Avoid nicotine consumption<\/strong><\/em><\/h3>\n\n\n\n

Nicotine also acts as a stimulant on the central nervous system and for this reason its consumption should be avoided close to bedtime (SAINT-MLEUX; EGGERMANN; BISETTI; BAYER et al.<\/em>, 2004<\/a>). In addition, smokers often have trouble sleeping when trying to quit.<\/p>\n\n\n\n

7. Wear earplugs to reduce external noise<\/strong><\/em><\/h3>\n\n\n\n

Even the quietest noises can contribute negatively to sleep quality, so it’s important to avoid this condition by using earplugs or adopting white noise, such as the sound of air conditioning or a fan.<\/p>\n\n\n\n

8. Avoid sleeping with pets<\/strong><\/em><\/h3>\n\n\n\n

Pets tend to move around during the night, getting on and off the bed, which can cause unwanted movements and, consequently, nocturnal awakenings.<\/p>\n\n\n\n

9. Make the environment comfortable for inducing sleep<\/strong><\/em><\/h3>\n\n\n\n

Temperature, lighting and the type of bed are fundamental for a good quality of sleep. The temperature in the bedroom should ideally be between 20-23\u00baC and the lighting should be as dim as possible (SAINT-MLEUX; EGGERMANN; BISETTI; BAYER et al.<\/em>, 2004<\/a>).<\/p>\n\n\n\n

10. Maintain regular bedtimes and wake-up times<\/strong><\/em><\/h3>\n\n\n\n

Maintaining regular schedules promotes better circadian response. This can be achieved by setting alarms in the morning, even during weekends and holidays (CHELLAPPA; MORRIS; SCHEER, 2018<\/a>).  <\/p>\n\n\n\n

11. Avoid exposure to light at least 2 hours before starting to sleep and increase exposure to light as soon as you wake up.<\/strong><\/em><\/h3>\n\n\n\n

Light is the main temporal cue for sleep regulation (DIJK; ARCHER, 2009<\/a>). In short, when there is light in the room, the brain “understands” that it’s time to wake up. Therefore, it’s important that when you wake up, you “warn” your body that the day has arrived and, during the night, let it know that it can now get ready for bed. If it’s not possible to avoid light during this period, use the blue light filter on smartphones (CHANG; AESCHBACH; DUFFY; CZEISLER, 2015<\/a>). To find out more, read https:\/\/condor.fabbricaweb.com.br\/terapia-de-luz-e-ritmos-biologicos\/<\/a>.<\/p>\n\n\n\n

Contraindications to sleep hygiene<\/strong><\/em><\/h2>\n\n\n\n