Dr. Evelyn Benavides, Neurologist, gives us a series of tips to fall asleep and to avoid insomnia.
1-You must enter the bedroom and go to bed when you are sleepy, not out of obligation. you can read (excluding topics related to your work or academic activity), watch TV with lights off (avoiding violent programs), listen to soft music, etc., in the living room or living room. It is very important to create an environment conducive to low light, reduce the tone of voice and lower the intensity of activities.
2-Try to leave a time of "tranquility" before going to bed. It takes 15 to 20 minutes to go from the activity environment to one of tranquility, lowering the intensity of the light, turning off the TV, etc. Take that time to relax or perform your hygiene routines in the bathroom.
3-Keep a stable schedule to wake up (alarm clock at the same time early).
4-Avoid stimulants (coffee, drinks, tea, cocoa, alcohol). Its consumption must be very limited and in the morning.
5-Eliminates the nap.
6-Avoid self-medication.
7-Avoid watching TV in bed, ideally takes the television out of the bedroom. ] 8-You must not have the activity center bedroom. Reserve the bedroom only for sleeping and for sexual activity. Do not use it as a living room and try to have dark curtains, a comfortable environment, without lights, noises, or distractors.
9-Avoid situations of activity (work, plans for the next day, intense physical exercise, etc.) , in the hours close to sleep.
10-Avoid abundant and overly seasoned dinners.
11-Procure a quiet, dark and pleasantly low temperature 16º to 20º in the bedroom.
12-Avoid solving problems and plan activities while you are in bed. If you have outstanding items, write them down before you go to bed.
13-Do not look at the clock when you wake up at night.
14-If you wake up at midnight, do not stay in bed if you are not sleeping. If you spend a prudent time without falling asleep again, it is preferable to get up and go back to bed only if you are sleepy.