The hours of sleep the human body needs vary from person to person. But undoubtedly, a good amount of sleep is valuable for both our health and wellness/beauty.

To get the energy we need and to face our daily responsibilities, we need about eight hours of sleep on average. This means that we sleep for almost a third of our life!

Sleep can bring significant benefits to our mental and physical health. In particular, it can improve our quality of life, reduce stress and anxiety levels and, in turn, help us keep our heart rate and blood pressure low.
In addition, it has been shown to help us maintain our weight, improve our metabolism and reduce the risk of developing diabetes.

But how can we ensure a good quality of our sleep?
The secrets of sleeping well

1. Quality mattress
It may sound simple, but it’s true: a good mattress is the first and perhaps the most important step in ensuring a quality sleep. For this reason we must pay special attention to the choice of our mattress. One of the first things to look out for is to provide us with adequate support for the body and especially the spine, to adjust and follow the body’s natural curves and to provide a pleasant feeling of rest and relaxation. In addition, it must be made of materials that are certified to ensure proper hygiene.

2. Fixed bedtime
A steady sleeping schedule, even on weekends, helps our biological clock recognize the hours of rest.

3. Don’t be pressed to sleep
It’s advisable to lie down to sleep when we are really sleepy, avoiding to force ourselves to sleep. In addition, hypnotic drugs usually disrupt our sleep over time.

4. Sleep routine
By instituting a “sleep routine”, such as a lukewarm shower, a glass of milk, a book or our favorite music, the body realizes that it’s time to sleep.

5. Proper nutrition
From the afternoon onwards we prefer smaller meals and drinks, avoiding caffeine and alcohol.

6. Bedroom care
It’s very important that the room be low light, cool, quiet and properly ventilated. If you choose to have scarce furniture and limited electrical appliances, the atmosphere is ideal.

7. Exercise
Exercise more than once a week improves sleep quality, while the best time for a workout is at least 3-4 hours before bedtime.

8. Not in the strong emotions
Action movies, unpleasant conversations or other situations that create strong and / or negative emotions are capable of greatly affecting the quality of our sleep.

9. Not in the cigarette
Smoking at night, in particular nicotine, which is a stimulant, increases the likelihood of insomnia and affects our sleep schedule.