lifestyle

The 5 golden rules of good sleep

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Anxiety and stress are among the causes of a problem that unites us all: sleeping little and badly. In the period from 1905 to 2008 the world population has progressively and systematically reduced the time dedicated to sleep.
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The advantages of sleeping well

Sleeping well brings the energy necessary to face the next day is also of fundamental importance for our psycho-physical health. Among the advantages that good sleep gives our body there are:
the “repair” of muscle “damage” caused by sport;
– the focus of everything that has been done during the day, making both short and long term memory improvements;
improvement of hormonal secretion.

What is the best sleeping position?

There is no correct sleeping position, the correct position is a comfortable position. However, sleeping on your stomach brings certain unpleasant disturbances, such as muscle contractures or breathing fatigue.
For the muscles it’s not an optimal position as there is a tendency to keep a rotation of the head for 7-8 hours which causes on the one hand an effort in stretching and on the other in shortening.
Also during deep sleep we don’t realize it, but we breathe with the diaphragm (which is the correct way to breathe) and sleeping on the stomach the diaphragm is compressed. Moreover, if you suffer from allergies, for example, this position worsens the clinical situation of a patient.
The advice to correct this position is to sleep on one side with a pillow between the legs, which acting as a brake will prevent us from putting ourselves in a prone position.

The 5 golden rules of good sleep

Creating a routine and healthy habits can meet us for an ideal quantity and quality of sleep. Here are the 5 golden rules of “Sleep Well”:
1. choose the mattress and according to personal needs (the advice is to try it not sitting on it, but lie down and stay there for at least 10-15 minutes);
2. prefer personal bed linen (also for the double beds) so that everyone can take a nap with their own duvet of the ideal weight. In a room whose temperature is between 18-20 ° choose a “warm” duvet, from 20 ° up choose a “fresh” duvet;
3. go to sleep and always get up at the same time and take a maximum afternoon nap of 20 minutes;
4. sleep in a dark and quiet environment;
5. avoid the use of electronic devices with blue light before going to bed.

30 thoughts on “The 5 golden rules of good sleep

  1. It’s been hard for me to sleep and get up at the same time every day lately. I’m taking anti-allergies now and they seem to make me feel very tired all the time. I hope I can follow these rules.

  2. What a wonderful post. I struggle so much to sleep so I’m always looking for advice. I’m so glad you addressed the issue of sleeping position because it’s something I’ve ALWAYS wondered. I get a lot of neck and shoulder pain and I’m sure the way I sleep effects it. I often find myself lying on my front, so that could be why.

  3. I have heard about how important sleep is, but I don’t ever think I heard memory being part of it’s benefits. I noticed the difference in my sleep after I found the best mattress – and being an active person, my muscles are very happy for the recovery!

  4. Thank you for shiner these tips. I have never really had an issue when it comes to sleeping but my husband is a light sleeper and wakes up a lot at night. Me on the other hand….. he says I would sleep through a tornado as I am a super heavy sleeper. I have to say I have to sleep with a pillow between my legs and it has been a habit since I had my kids as I slept with the pillow between my legs to help with circulation because with all of my pregnancies I got big… and it was so comfy sleeping with the pillow and now…. I cannot sleep with out it. That is my trick….and a good mattress and pillow 🙂

  5. I work midnocs so sleep is an issue for me. Several of these I currently do like having different blankets than my hubby but need to work on going to bed and getting up at the same time every day

  6. Now that both of my boys sleep through the night, we get a decent night’s sleep. And having those two boys they wake up at the same time every morning. I am definitely a belly sleeper but will try to sleep more on my side from now on after reading about the breathing from your diaphragm. Great information.

  7. This is so true! Getting enough sleep is very important. What matters me now is my sleeping position, every time I woke up, I am in an extreme uncomfortable position which tends my arm muscle pain. I actually didn’t know how did I ended up always like that.

  8. I’ve been struggling to get a good sleep at night, especially with a new baby. Thank you for reminding me not to use my phone during nighttime baby feeding, I always have difficulty to falls back to sleep after that!

  9. Great tips especially a comfortable mattress. There are a lot of people who have sleep problems and it will help them a lot. I would just like to add that meditation helps a lot in getting a good night’s sleep . It reduces all the anxiety and stress.

  10. I needed to read this today! I am pretty good about creating a good sleeping environment, but I need to do better at going to bed at the same time every night!

  11. I am lucky because I almost never have sleep problems. A good mattress is essential for a good night sleep, nobody wants to wake up with back pain in the morning.

  12. I don’t sleep as well as I used to, but I do see a difference when I do things differently. You just have to find the right things that help.

  13. Great post , sleep is so underestimated. I think my skin looks better when I get a good nights sleep and my brain function is more alert

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