Sleep hygiene for expats
Sleeping well is the base of adaptation. Changes in climate, schedules, altitude and noise can affect sleep for those moving to Colombia. This guide is informational.
Routine
Go to bed and wake at regular times, including weekends. Create an end-of-day ritual: reading, stretching or breathing.
Environment
Dark, cool and quiet bedroom. Use thick curtains, earplugs or white noise if there is outside noise.
Light
Seek natural light in the morning and reduce lights and screens at night.
Food and drink
Eat a light, early dinner. Moderate caffeine after midday and avoid alcohol near bedtime, as it fragments sleep.
Exercise
Regular physical activity improves sleep, but avoid very intense workouts just before bed.
Climate
In heat, ventilation or moderate air conditioning. At altitude, warm covers and gentle humidification if the air is dry.
When to consult
Persistent insomnia, loud snoring with breathing pauses or excessive sleepiness require evaluation.
Frequently asked questions
How many hours should I sleep?
Most adults need seven to nine.
Do sleep supplements help?
Consult a professional before using them.
What if noise wakes me?
Earplugs, white noise or speaking with neighbours and administration.
Related guides
General information based on current rules and practice; it may change. Confirm your case with the official source or an authorized professional. Not legal, tax or medical advice.