Recommendations for improved 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.

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.

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

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

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.

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.