How to sleep well? Guide to a good night’s sleep

10/01/23

How many times have you had a bad start of the day after a sleepless night? It’s a well-known fact that to live well you have to sleep well.

There's no doubt that the way you sleep affects the way you live your day. Our productivity depends on the quality of our sleep, our mood, and our physical and psychological well-being. World Sleep Day aims to draw attention to the fact that sleep is essential to health. In fact, sleep ensures that everything in our body is functioning correctly.

But how do you make sure you sleep well? How many hours should you sleep at night? There are methods and a number of little things you can do to ensure you get a great night’s sleep, starting from cleaning your mattress.

How do I sanitise my mattress? With the electric mattress cleaner!

We spend most of our life in bed, therefore it’s essential to take care of its hygiene. Not only is it important to wash the bedlinen regularly, you must also make sure to remove allergens, dust and mites from your mattress. Allergies are among the main causes of sleep disorders.

Hoover’s Ultra Vortex mattress vacuum cleaner is the perfect solution to remove the allergens that can disturb your sleep at night: with its 3 modes for thorough cleaning, it doesn’t just kill dust mites and bacteria, it also prevents them from coming back. It’s ideal for mattresses and pillows and thanks to its ergonomic design emptying the dust container is quick and easy. Using it regularly, before changing the bed sheets, will ensure a clean environment that will help the whole family to sleep better.

How do I relax my mind to sleep better?

In addition to hygiene, sleep experts recommend adopting a bedtime routine to help your mind relax and ease into interrupted sleep.

Here are a few tips to help “unplug” the brain and fall asleep easily:

Avoid using screens before going to bed. Blue light, which stimulates alertness and brain functions, is the first enemy of a good night's sleep;
Turn down the lights and relax reading a good book;
Which type of pillow is best for sleeping? The secret is to choose a pillow that is not too low and not too high; the ideal pillow should be between 10 and 20 cm;
Assume a good position before falling asleep: it is proven that the best sleeping positions are on a side or lying on one's back.

What is the best food to eat in the evening?

Nutrition can play an important role. Obviously, before going to bed it’s best to avoid food that is hard to digest or that acts as a stimulant, such as coffee and chocolate, but not only! Just as there are detox foods that help stimulate the brain and keep it sharp, there are also foods that help sleep well. These mainly include foods that contain melatonin like certain cereals, grapes, rice, wheat, barley, and extra virgin olive oil. Eating these foods in the evening before going to bed can help relax and encourage sleep.

By following these simple tips and recommendations you will find it easier to achieve a good sleeping routine and be at your best during the day!