Recommendations for improved sleep

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Woman getting out of bed with unrefreshing sleep

Go to bed and get up at regular times. Also during the weekends. This helps to synchronise the body clock to help it sleep throughout the night.

Person doing yoga

Do something relaxing before going to bed. For example, reading, meditating or listening to soft music. You should avoid the use of electronic devices, since the light from the screens can cause arousal.

Man sitting in bed in the daytime with hand on head and pain

Avoid or limit naps, especially during times of trouble sleeping.

Person exercising in the right way

Do some physical activity every day; it helps you rest better. You should avoid exercising in the hours before bedtime.

Strikethrough coffee

Reduce consumption of stimulants, such as coffee, tea, caffeinated soft drinks or foods with a lot of sugar or chocolate, especially at the end of the day. Alcohol and tobacco can also interfere with a night's rest. Avoid large meals late in the day.

Person lying on a bed in a room with the window open

Modify your bedroom. You should have conditions that promote sleeping, such as low light, moderate temperature, while avoiding noise from appliances or from other people you share the room with. Other tips are: use that room only to sleep and have a comfortable mattress and pillows, which are not more than 10 years old.


Regulate daily exposure to light. Use daylight to help you regulate your body clock. You should be exposed to sunlight during the day and avoid light from screens at night.

If it is an episode of insomnia, you should try not to worry too much about it. The difficulty is probably only temporary. Forcing yourself to sleep can be counterproductive.

In these cases, the recommendation is to get up, leave the room where you sleep and do something monotonous or relaxing until you feel sleepy again. If the problem persists for more than 2 weeks, you should consult your family doctor.

Substantiated information by:

Alejandro Iranzo de Riquer

Published: 26 May 2022
Updated: 15 June 2022


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