Rules of sleep hygiene

Did you know?

Most sleep disorders can be prevented by consistently performing adequate sleep hygiene and healthy lifestyle.

Sleep is an important physiological process for an adult and a child. Lack of sleep significantly affects cognitive functions (e.g. attention, concentration, memory) and emotional and physical health. Sleep problems are a global epidemic, which threatens the health and quality of life of nearly 45 percent of the world's population.

Children

Parents can begin to give the child a proper sleep hygiene right after birth. Causes of sleep disorders in children are often associated with sleep disorders, lack of time limits for sleep and inadequate sleep hygiene. Parents, by their actions, teach the child to distinguish between day and night.

At an early age, the child should be learned to get used to a constant hour of evening sleep and morning awakening. A ritual before bedtime needs to be arranged for the child, which will be a pleasant experience for the child and announce the time to go to sleep. Ensure that the child sleeps in an appropriate sleeping environment with adequate temperature, moisture and light with no noise. The bed should not be a space for play and feeding, but should be intended exclusively for sleep.

10 tips for sleep hygiene in children from birth to the age of 12

  1. Make sure your child gets enough sleep by determining a hour, suitable to its age at which he will go to sleep (preferably before 9 pm) and wake up in the morning.
  2. Maintain the steady time of evening sleeping and morning awakening both on weekdays and at weekends.
  3. Get the child used to the ritual before bedtime. The child should sleep in comfortable clothes and with an absorbent night-diaper.
  4. Encourage the child to try to fall asleep alone, without your help.
  5. Avoid bright lights before going to bed and at night, and in the morning, expose the room to strong daylight as much as possible.
  6. Remove all electronic devices from your child's bedroom, e.g. TV, PC and mobile phone, as well as limit the time of using them in the evening before bedtime.
  7. Maintain a regular hour of routine daily tasks and daily meals.
  8. The child's daily rest should be adapted to its age.
  9. The child should be as active as possible in the daytime and spend enough time outdoors.
  10. Remove food and drinks containing caffeine, such as various juices, carbonated drinks, coffee and teas, from the child's diet.

Adults

Adults often complain about sleep disorders. This can be treated, but here, as in most cases, prevention is more recommended. Most sleep disorders can be prevented by consistently performing adequate sleep hygiene and healthy lifestyle.

11 rules of sleep hygiene in adults

  1. In the daytime, do not linger and lie in bed.
  2. Avoid caffeinated beverages for six hours before going to bed.
  3. Avoid nicotine (especially at night and evening).
  4. Avoid drinking alcohol before bedtime.
  5. Avoid sleeping with pets.
  6. Do not use alcohol as a hypnotic.
  7. Eat a light snack before going to bed.
  8. The sleeping environment should be comfortable and suitable for sleeping.
  9. Physical activity over the day, but not late in the evening.
  10. Keep a regular sleep schedule with a morning alarm clock.
  11. Use earplugs or music to reduce noise.