Our objective is to provide information to the population about various diseases related to Pulmonology, in such a way that knowledge about them improves and they can be identified in a timely manner.
At the end of the post you can leave us your comments and questions, or if you wish directly to our email: neumologo.oc@breathbaja.com .
Today I will give you some tips to improve your sleep quality.
sleep hygiene
Sleep hygiene tries to provide information about lifestyle characteristics and possible environmental factors that can interfere with sleep, so these recommendations will help you maintain healthy sleep and this will impact both your physical and mental health. which will help in your productivity and quality of life.
The main symptoms of sleep are difficulty initiating sleep, sleep fragmentation or multiple awakenings and excessive sleepiness during the day.
Therefore, in addition to a medical evaluation to identify your specific problem, it is recommended that you practice the following measures:
  • Always keep the same routine. The most important thing is to get up at more or less the same time, including weekends.
  • Perform physical exercise during the day, avoiding it at night.
  • Avoid exercising 3 hours before bedtime
  • Avoid daytime naps of more than 30 minutes. Naps are useful for people who work shifts or who cannot get enough continuous sleep, but they make it difficult for others to fall asleep at night.
  • Eliminate or reduce the consumption of substances that affect sleep, such as alcohol, caffeine and nicotine 6 hours before bedtime.
  • Stay in bed only as long as necessary.
  • Go to bed only when you are sleepy. Don't go to bed hungry or thirsty.
  • Lie down on a firm mattress with a comfortable pillow.
  • The bedroom should be dark, quiet and at an appropriate temperature.
  • The bed is mainly for sleeping. Avoid watching television or reading in bed.
  • If you cannot fall asleep quickly, you should not worry too much. If you can't relax, get up and do something unstimulating like reading, and don't go back to bed until you're drowsy.
Remember that sleep is vital and we must prioritize the necessary time according to our age, and ensure that it is of the best possible quality.
I conclude by mentioning that these recommendations will not always solve your sleep problems completely, since, although having healthy habits is helpful, other treatment measures may be required in case of a disease such as insomnia or severe sleep apnea. .

I am Dr. Cecilio Omar Ceballos Zúñiga, specialist in pulmonology and internal medicine [National Institute of Respiratory Diseases (UNAM) and General Hospital of the State of Sonora (UNAM)] and basic training at the Mexicali School of Medicine (UABC) . Co-founder of Breathbaja.

Ced. Prof. 4829126, reg. esp. 6119468 / 7440242

We are members of:
  • American Academy of Sleep Medicine
  • Mexican Academy of Sleep Medicine
  • Mexican Society of Pulmonology and Thorax Surgery
  • European Respiratory Society
  • American Thoracic Society
  • Latin American Thorax Association
  • Latin American Society of Respiratory Physiology
  • Mexican Society of Internal Medicine. Mexicali Chapter
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