Self-Regulation Guidelines for Insomnia
Sleep hygiene is closely related to overall lifestyle habits. By following the guidelines below consistently—even without other treatments—some cases of insomnia can improve significantly.
Environmental Considerations:
Arrange the bedroom properly;
Sleep should occur in a safe, comfortable, quiet, and relaxing environment;
Choose your bed and bedding carefully, as you spend one-third of your life with them;
A mattress that is too soft or too hard can cause back and waist pain;
Ensure bedding remains comfortable;
Avoid external disturbances (light and noise);
Maintain proper air quality and humidity in the bedroom; if necessary, place a damp towel on a radiator or install a humidifier;
Keep room temperature between 16°C and 18°C;
Hide all clocks—constantly feeling that time is slipping away easily triggers tension.
Daily Activity Guidelines:
Engage in physical activity during the day, but avoid vigorous exercise in the evening;
Be mindful of medications used; consult a pharmacist or doctor if unsure.
Limit stimulating substances after afternoon;
Do not nap too long;
Avoid stressful environments; learn to control your own tension;
Avoid intense physical exertion and excessive mental activity at night;
Eat neither too much nor too little; avoid drinking excessive fluids, which may require nighttime bathroom visits;
Adhere to a consistent sleep schedule—go to bed and wake up at the same time each day;
Use the bed only for sleeping—not for reading, watching TV, or eating;
If unable to fall asleep, get up, do something calming (e.g., reading), relax quietly, and return to bed only when sleepy;
Wake up immediately upon rising—if you go back to sleep, you risk being abruptly awakened mid-sleep cycle;
Allow a gradual transition upon waking—reintegrating into reality takes time;
Gradually adapt to light, preferably natural sunlight, which helps regulate your internal body clock;
Gently stretch your body to relax and warm muscles;
Yawn freely—it aids oxygen exchange;
Take a shower to restore alertness;
Consume a solid, balanced breakfast—amount should provide 25% of daily energy needs.
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