What is 'sleep hygiene' and why is it essential for uninterrupted rest?

Sleep hygiene refers to a set of habits and environmental conditions designed to promote uninterrupted rest. According to Dr. Jorge Tartaglione, sleep is an essential pillar for the proper functioning of the body. He emphasized that the quality of daily rest is non-negotiable: “We cannot live without sleeping. Sleeping correctly, for the appropriate number of hours, seven to eight per day, is very important.” To achieve efficient rest, the specialist introduced the concept of sleep hygiene, which involves a range of practices and settings that facilitate continuous sleep. Regarding the environment, he stressed that the bedroom must be a space of absolute calm: “It is essential to have a clear, orderly room with closed cupboards,” he explained. He also advised against having plants inside the room, as they might distract the sleeper. Additionally, controlling the ambient temperature was highlighted, since high temperatures can lead to sweating and disrupt sleep. Complete darkness and silence were identified as necessary conditions. Dr. Tartaglione recommended avoiding screen use during sleep: “Without television, without the cell phone, which is very difficult because we have the clock, it’s very complex. But if you don’t sleep well, all these techniques will help you.” He also suggested using pillows strategically, noting that “the position of the pillow is very important.” The pillow should be “wedged into the shoulder” to prevent the head from hanging down. He further recommended placing a pillow between the legs to improve hip positioning and advised sleeping on one's back with a low pillow for older adults. The professional also focused on the biomechanics of the body during rest. He cautioned against sleeping on the stomach, as this posture “generates enormous lower back pain.” In contrast, he proposed optimizing the body’s alignment: “Sleeping on the side, the best position is on the left side,” he stated. This position helps avoid snoring and prevents the tongue from blocking airflow when lying on the back. By sleeping on the left side, the esophagus remains in a position that reduces gastric reflux. “The tube that carries food to the stomach is located above, which is the esophagus. Therefore, there is no reflux upward,” concluded the specialist.