1.

Keep a regular schedule

Know your sleep cycle and keep it constant, meaning going to sleep and waking up at the same time every day.
Little tip: expose yourself to sunlight during the morning, it will help you wake up and have more energy during the day!

2.

Practice physical exercise

Practicing physical exercise during the day speeds up metabolism, raises body temperature and stimulates hormones such as cortisol.
Throughout the day, we force our bodies into harmful postures and efforts. So, stretch your body to help you relax.

3.

Opt for healthy food

First of all, cut the caffeine in the afternoon, its effects last between 4 to 6 hours.
Second, you should sleep feeling light and not full. Since digestion takes up to 3 hours, avoid heavy dinners.
Little tip: It is important that you do not go to sleep feeling hungry, as this will also wake you up!

4.

Prepare your bedroom

Organize your bedroom before going to bed.
The darker it is, the better! Our body is programmed to sleep when it is dark and wake up with the light, so the presence of light at night can induce the brain in error and alter the biological cycles and the production of hormones, such as melatonin and cortisol, essential for a good night of sleep.
In addition to light, the ideal sleeping temperature is 22ºC, which is neither too hot nor too cold.

5.

Turn off the screens

Say no to bright screens close to bedtime!
This means not watching TV in bed, not going to instagram on the phone… at least 1 to 2 hours before going to bed.
The light stimulates your brain and will prevent you from falling asleep easily.
Little tip: if you wake up during the night, keep the lights off, so as not to wake you up even more.

6.

Sleep the right number of hours

Spend the right number of hours in bed!
Adults should sleep between 7 to 9 hours a night.
Little tip: Avoid sleeping more than usual during the weekend, so as not to disturb your natural sleep cycle. If you feel tired, opt for a nap during the day.

EXTRA

SECRET

The perfect mattress

It is crucial to sleep in a mattress suitable for your body structure and your comfort preference.
Choose the ideal mattress for you and it will make your mornings much more pleasant!

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THE SLEEP JOURNEY BLOG

From A to Zzz, you can find it all here. Fasten your seat belt and enjoy the ride!

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The most frequent questions about sleep

Sleeping is essential and problems with sleep can affect our mood, our productivity and even our health. Still, sleeping often considered to be a waste of time.
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6 habits for a better sleep

Sleep disorders affect millions of people around the world and can significantly decrease our health, attention and safety. When untreated, disorders lead to many problems!
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