Increase the quality of sleep: 11 useful tips

Advice to increase the quality of sleep.

Here are some simple scientifically proven tips for quality sleep.

1. The 90 minute rule

When we sleep, our brain respects sleep cycles lasting about 90 minutes. This implies that, by well resting, our awakening will be less tiring and more natural if set at the end of one of these sleep cycles: for example, if you have to wake up at 7, you should go to sleep at 10 or 11.30.

2. If you need to take an afternoon nap, do it between 1 p.m. and 3 p.m.

It is during this period of time that our alertness and wakefulness level drops dramatically and then rises again: if you have the chance, use this time to give yourself an afternoon nap and get off to a great start!

3. Avoid screens an hour before going to sleep

Research has now shown that artificial light from screens inhibits the production of melatonin, the hormone that regulates our sleep-wake cycles; for this reason, it would be advisable to turn off the TV, smartphone, tablet and PC at least an hour before going to sleep.

4. Wear socks at night if you are cold

It often happens (especially to ladies!) to find themselves with frozen feet at night: this due to a blood circulation that tends not to heat the extremities of our body well. In this case, use a pair of socks during the night so as not to risk waking up (or waking up your partner) from frozen feet!

5. Take a warm bath before bed

A warm bath (or shower) is a great way to relax and get to sleep.

6. Never go to sleep with too many problems in your head!

Stress is the main sleep disturbance; several studies have shown that talking about your problems, or writing them in a journal, helps our brain to relax.

7. Use the bedroom only for sleeping

The bedroom must be our place of rest and relaxation; therefore it would be better not to introduce neither television nor computers; and if you are a student, for example, it would be better if you didn’t use your room to study.

8. Find out how much sleep you need!

Do you want to understand how many hours of sleep your body really needs? So do this: set the alarm at a specific time that you will always have to respect (weekends included) for at least a week.

Your body will set itself to that wake-up time and will consequently communicate the right time to go to sleep in the evening, sending you unequivocal signals!

9. Use aromatherapy

Research published by the Wall Street Journal shows how a study carried out on some volunteers, whose clothes had been “flavored” with a few drops of lavender, found benefits in the quality of their rest.

10. Let yourself be lulled by sweet sounds

In our recent article, we have already illustrated the benefits of music on sleep (if you want to know more read “Did you know that music can improve your sleep?”): It is scientifically proven that relaxing and natural sounds help to have a better sleep.

11. Always rest on a bed system that suits you

Remaining lying for hours on a mattress that does not respect our physiognomy and our physical characteristics compromises our rest and the quality of our life.


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