Secrets for a better sleep
Because there are many advantages of sleeping well, we’ll remind you about a few secrets about sleep.
Start every day after a good night’s sleep. A good night’s sleep, just like a healthy diet and regular exercise, is essential for your mental, physical and emotional health. Nowadays many people fail to get the sleep they need in order to be at their best during the day. Instead, they sacrifice their rest and wake up with the consequences, which include difficulty concentrating, irritability, a weakened immune system and higher levels of stress. A soothing night’s sleep improves your immune system’s defences, the ability to recover. So do not forget: The better your nights, the better your days.
Sleeping well provides countless benefits
In addition to that pleasant sensation of sleeping well, never forget that sleep is a primary moment and, therefore, affects our ability to reason and take decisions. A routine that includes a proper night’s sleep contributes towards avoiding infections, diabetes, heart disease and depression.
While we sleep we are not still
We move several times each hour we sleep. We do this because our body needs to activate blood circulation in the areas under more pressure, when we are always lying in the same position. If your mattress is not in a good condition, the number of night movements, tossing and turning, increases exponentially, resulting in a profound disruption of the quality of your sleep. This is what happens
when you wake up more tired than when you fell asleep.
The number of hours’ sleep each person needs varies from person to person
In general, an adult needs to 8 hours sleep every night. Babies and children need many more. However, because people vary so much, it is usually best to consult a specialist and find out the number of hours that is best for you
Losing hours of sleep is devastating for your body
When we do not sleep the hours of sleep we need, our immune system suffers and it is very hard to concentrate. If you are unable to get enough sleep, you should take a 15-20 minutes nap during the next day to help recover from the negative effects of the previous night.
Sleep is made up of cycles
Each cycle consists of several stages, among others, deep sleep, which is when your body best recovers, and REM sleep. At first, when we are young, my have longer periods of deep sleep, but as we get older we sleep more lightly and tend to want to sleep less. Also for this reason, as we age, the quality of the mattress we sleep on becomes increasingly important.
Invest in a good sleeping environment
Your bed should be sufficiently long and wide and your mattress should be sufficiently firm for your
joints, shoulders and chest to not be pressured. A good pillow that provides support for your neck will also improve your sleep. The room should be relaxed, neither too cold nor too hot and should be dark, because even when closed, your eyes perceive the light and this can disturb your slumber.
Relax before bedtime
Make your bedroom suitable for relaxation and sleep. Don’t use your bed to work or watch TV. Take the time to relax before going to sleep and if you can, a warm shower.
If you can’t sleep, get up
Do something, read a book, listen to music, drink a glass of warm milk, and only go to bed when you feel sleepy.
Adopt a regular schedule for getting up and going to bed
Creating a routine for going to bed and getting up helps your body adapt to the day-to-day. Even if you go to bed later than usual or slept badly during the night, make sure you get up at the same time. If you don’t, you end up changing your daily routine and risk sleeping badly the next night.
Regular physical exercise, three to four times a week, causes a healthy tiredness. At the same time, the exercise causes our body to produce a number of tranquilizing substances. Additionally, physical exercise induces deeper and long-lasting sleep after which you will wake up more rested and alert.
Do not sleep hungry
Food is important for our wellbeing and our sleep. Do not go to sleep hungry and avoid eating a late or a heavy dinner, because this will make your digestion last into the night. If you have to go to bed just one hour after a meal, make sure you just eat light foods and eat a large breakfast.
Reduce your caffeine intake
Avoid drinks with caffeine such as tea and coffee, which stimulate the brain’s activating centre. A high consumption of caffeine beverages will make it harder to fall asleep and increases the risk of waking up in the middle of the night. This will stop you from enjoying the quality sleep that is so important.
Control how much you drink or smoke
Alcohol and nicotine have a negative effect on your sleep routine. Studies show that deep sleep decreases when the body has nicotine and alcohol in the bloodstream.
Position yourself in the best way possible
A good sleep positioning means sleeping in a way that allows your muscles to relax fully, especially your back muscles, dorsal and lumbar regions, which are not rested at all during the day. Avoid sleeping on your stomach or on your back, preferably adopt the foetal position. Position yourself on your side with your legs slightly doubled and use a pillow that has the width of your shoulders, not your back.
Avoid soporifics or sedatives
Sleeping pills can be highly addictive if used over a prolonged period, and can result in dependence. So never take this type of medication unless recommended by your doctor.
The mattress is the object you use the most
Your mattress is used far more than your car, the couch, the television, or even your shoes. You use it throughout your entire life. We spend a third of our lives sleeping and our mattress, out of all the objects in a house, is what we use the most and the object that most affects our wellbeing.
The quality of your mattress is essential
Sleeping well is indispensable for your health. The mattress is the decisive factor in the quality of your sleep. If it does not agree with your biotype or is damaged due to wear and tear or because of its poor quality, although you will seemingly sleep well, in fact you will not. Spare no effort in choosing your mattress and pillow. All mattresses should respond according to the shape of your body, instead of sinking or sagging fully or in part. When we lie down on a Persono mattress, we get an luxurious sense of lightness, as if floating in zero gravity.
Size is important
Your mattress should be large enough to be able to stretch out and turn easily. To be completely comfortable, a mattress should have length at least 15 to 20 cm longer than your height. A double mattress should be at least 150 cm wide. Persono mattresses are available at any size you wish for. This is, in fact, one of the distinctive features of Persono.
How firm should the mattress be?
If you weigh less than 65 kg , or your Body Mass Index (BMI) is lower than 23, or you prefer soft mattresses, then the extra-soft model is the best for you. If you weigh between 65 and 80 kg, or your Body Mass Index (BMI) is between 23 and 29, or you prefer medium consistency mattresses, you should use medium mattress. If you weigh over 80 kg, or your Body Mass Index (BMI) is higher than 29, or you prefer hard mattresses, you should choose a firm mattress.