Getting a good night's sleep is essential for supporting physical and emotional recovery, maintaining energy levels, and improving overall well-being. Adopting healthy habits can help you sleep better and maintain a regular sleep routine.

During the day

• Get exposure to natural daylight whenever possible
• Stay physically active with gentle exercise suited to your abilities
• Avoid long naps, especially in the afternoon, to promote better sleep at night
• Keep a regular schedule for meals, daily activities, and bedtime

At night

• Try to keep your environment quiet, dark, and as free from noise as possible
• Avoid using screens before going to bed
• Avoid taking sleeping medication unless necessary, and always follow the advice of your healthcare professionals
• If you wake up during the night, try to go back to sleep while keeping the environment calm and relaxing
• If you wear glasses or hearing aids, use them as needed to help you stay oriented and maintain a healthy sleep–wake cycle

If you are in hospital

During a hospital stay, rest may be disrupted by noise, light, medical care, or changes to your usual routine. Even so, following a few simple recommendations can help you sleep better and support your recovery.

• Tell your healthcare team if pain, noise, or any other discomfort is preventing you from resting
• If you need to get out of bed during the night, do so carefully and ask for help if you feel unsteady
• If you normally use a CPAP machine or any other sleep device, let your healthcare team know so that you can continue your treatment during your hospital stay

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In certain situations, such as illness, recovery after an illness or procedure, or increased frailty, the risk of falls may increase. Taking a few simple precautions can help you move around more safely and reduce your risk of falling.

How to help prevent falls

• Ask for help whenever you need it, especially if you feel weak, dizzy, or unsteady.
• Get up slowly to help prevent dizziness.
• Wear closed, non-slip footwear.
• Keep walkways clear of obstacles and avoid walking on wet surfaces.
• Use walking aids (such as a cane, walker, or crutches) whenever they have been recommended by your healthcare professionals.
• If you wear glasses or hearing aids, use them regularly to improve your awareness of your surroundings and your safety.
• Keep frequently used items within easy reach to avoid unnecessary movements.

During your hospital stay

During a hospital stay, the risk of falls may increase due to weakness, certain treatments, or being in an unfamiliar environment. For this reason, your nursing team will assess your risk of falling and take the appropriate measures to help prevent falls.

In addition, we recommend following these guidelines:

• Ask for help before getting out of bed or if you need to move around.
• Before standing up, sit on the edge of the bed for a few moments.
• Keep the call bell and your personal belongings within easy reach.
• Make sure the bed, chair, or wheelchair is in a safe position before standing up.
• If you have an IV line, drains, tubes, or oxygen equipment, try to walk with assistance or ask for help before moving around.
• If you need to get up during the night, switch on the light and ask a member of the healthcare team for assistance if needed.

Mobility is essential for maintaining your strength, preserving your independence, and supporting your overall well-being. Whenever possible, incorporate gentle movement and activities that are adapted to your individual needs and abilities.

In certain situations, such as illness or periods of rest, it is common to reduce physical activity. However, prolonged inactivity can lead to muscle weakness, joint stiffness, reduced balance, and an increased risk of falls. Staying active, within your abilities, is essential for maintaining your strength, independence, and overall well-being.

Staying active helps you to:

• Maintain strength and mobility
• Improve balance and safety
• Preserve your independence
• Reduce the risk of falls
• Support a faster recovery and return home

Tips for Maintaining Your Independence and Mobility

• Activities of daily living: Carry out everyday activities such as washing, getting dressed, and eating independently whenever possible to help maintain your independence
• Keep moving every day: Include gentle movement and physical activity that is appropriate for your abilities to maintain strength and mobility
• Maintain an active posture: Avoid spending long periods sitting or lying down, and change position regularly
• Move safely: Carry out activities gradually and ask for help whenever you need it to prevent falls

If You Are Hospitalized

During your hospital stay, staying active within your abilities is essential to support recovery, prevent complications, and maintain your strength and independence. Whenever recommended by your healthcare team, carry out small activities throughout the day to avoid prolonged bed rest and improve your overall well-being.

• Activities of daily living: Carry out everyday activities such as washing, getting dressed, and eating independently whenever possible to help maintain your independence
• Sit out of bed: Sit in a chair several times a day, whenever your condition allows
• Walking: Walk along the corridor with assistance if needed, and always follow the advice of your healthcare professionals
• In bed: Change position regularly and perform gentle arm and leg exercises whenever recommended by your healthcare team
• Safety: Get up slowly and ask for assistance before moving if you feel unsteady or dizzy

Fireworks can cause serious injuries if they are not used correctly. For this reason, it is important to:

• Purchase fireworks only from authorised retailers.
• Choose products that are appropriate for the user’s age.
• Always supervise children when handling fireworks.
• Read and follow the manufacturer's instructions before lighting any product.

Preventing accidents and burns

• Never throw firecrackers near your face or any part of your body.
• Do not carry firecrackers in your pockets or backpack.
• Do not light fireworks inside your home or in enclosed spaces.
• Do not hold fireworks in your hand once the fuse has been lit.
• Do not place fireworks inside bottles, bricks or other containers, as they can shatter and create dangerous flying debris.
• Never throw fireworks at people, animals or vehicles.

Taking extra care with rockets and fireworks

Rockets and other airborne fireworks may deviate from their intended path and cause fires. To reduce this risk, launch rockets only in safe, open areas, keep at least 500 metres away from woodland areas, and avoid using fireworks near vegetation or in locations with a high fire risk.

Safety before lighting a bonfire

Bonfires must comply with local regulations to minimise risks to people and the environment.

Before lighting a bonfire:

• Ensure you have the required local authority permit or authorisation.
• Choose a location away from trees, shrubs, crops and other combustible materials.
• Maintain a minimum distance of 15 metres from buildings and parked vehicles.

During the bonfire:

• Do not use petrol, alcohol or other flammable liquids to start or intensify the fire.
• Do not throw firecrackers or other fireworks into the bonfire.
• Keep the bonfire under constant supervision while it is burning.

What to do in case of a burn

If a burn occurs, acting quickly can help reduce the severity of the injury.

Apply the rule of 15

Cool the burned area with water at approximately 15°C for 15 minutes, applying the water from a distance of around 15 centimetres.

After cooling the burn, cover the affected area with a clean towel or sterile gauze without applying pressure, and seek medical assessment at your nearest primary care centre or hospital.

Why is it important to stay active during confinement?

Establishing a regular physical exercise routine brings both physical and psychological benefits:

• Reduced cardiovascular risk. It helps lower blood pressure, cholesterol levels, and the risk of developing type 2 diabetes, among other benefits.
• Improves the condition of bones, muscles, and joints, and may help prevent osteoporosis.
• Enhances overall physical fitness and, consequently, functional capacity, helping reduce the risk of falls.
• Improves mood, serving as an excellent strategy for managing stress and enhancing sleep quality.
• Promotes faster recovery in cases of prior hospitalization.
• Helps control body weight.

What type of physical exercise can be done at home to stay fit?

According to international guidelines, adults aged 18 to 64 are recommended to perform 150 minutes of moderate to vigorous exercise per week, in sessions of at least 10 minutes. It is also beneficial to include muscle-strengthening activities two to three times per week.

For people over 65, it is additionally recommended to include proprioception and balance exercises, which help prevent falls.

Home exercise guide

The Physical Medicine and Rehabilitation Service joins the #stayathome initiatives by proposing a general program to help prevent the physical deconditioning that may result from confinement due to SARS-CoV-2.

It is important to remember:

Exercises must be adapted to each person’s physical condition.

If an exercise causes discomfort or is not well tolerated, it should not be performed.

This program is not recommended for individuals with recent musculoskeletal injuries, cardiopulmonary conditions, or other serious organic diseases.

Required equipment:

• A mat or towel for the floor
• Two full water bottles
• A chair