Have you ever wondered why abuela always seems to catch those precious early morning zzz’s while you toss and turn like a piñata in a hurricane? The answer might lie in your sleep hygiene — the simple practices that promote healthy sleep habits. And guess what? Practicing good sleep hygiene is especially important for the Latino and Latine communities.

Latinos and Latine folks are disproportionately affected by sleep problems. Salud America reports that sleep issues were higher among Latinos and BIPOC communities. So, what causes it?

Factors like socioeconomic stress, language barriers in healthcare settings, and cultural norms around familismo and late-night gatherings can all contribute to sleep-deprived nights. But before you resign yourself to endless rounds of cafecito, know this: you can improve your sleep.

What exactly is sleep hygiene?

Think of sleep hygiene as like brushing your teeth but for your brain. It’s about creating a consistent routine and environment that encourages restful sleep. Elevating your sleep hygiene can be achieved by setting safeguards to ensure success.

First thing you can do? Set up a regular sleep schedule for yourself. While many think setting a bedtime mirrors that of a niño in grade school, it can benefit adults. The National Sleep Foundation says a sleep schedule can aid the body in essential functions. Catching enough zzz’s also means you’ll be better equipped to deal with daily stress.

But it’s not just setting a bedtime; having a wind-down routine is crucial. Rise Science explains that sleep experts advise cutting all use of electronic devices at least an hour before bedtime. So, no more doom-scrolling on your phone until 2 a.m. Also, you don’t need to see “just one more episode,” it’ll be there tomorrow.

What are some things you can do instead while you get ready for bed? Take time to read, listen to frequency sounds on Spotify, draw a bath, or journal about how a bird pooped on your head and how that’s not a sign of good luck. 

Another way to set yourself up for sleep success is by ensuring your room is restful. Making sure your bed is as comfy as possible, keeping the room darker with blackout curtains, and a clutter-free room are some great ways to get you where you need to be.

There are other ways the Latino and Latine communities can protect their sleep hygiene

For starters, folks can embrace the siesta when possible. The Mayo Clinic cites that a quick nap positively influences mood, memory, and alertness. Naps are also said to reduce fatigue within the body.

The Mayo Clinic suggests taking naps in ten to 20-minute intervals before 3 p.m. so it doesn’t interfere with your nighttime sleep. Adding family-friendly bedtime activities like reading and listening to music can also benefit those with kids.

Now, if you’ve tried everything and still cannot find your way to restful sleep, contact a healthcare provider in your area for further assistance.

Like everything, improving sleep hygiene is a journey, not a destination. There will be restful nights and not-so-restful nights. Be patient with yourself, and celebrate your progress along the way.