How to sleep well: tips that help

We've become a nation of insomniacs. Over 16 million Italians sleep poorly, and of these, a full 4 million are classified as insomniacs and often can't get a wink of sleep throughout the night. Conclusion: we waste sleep, man's first medicine (as the ancient Salerno medical school puts it), and also the most natural and precious nourishment for our brain. Therefore, for our concentration, for our efficiency, for our psychophysical well-being. But can we try to sleep well without resorting to the usual, expensive, and dangerous medications? The answer is simple and clear: absolutely yes. And sleeping well, especially when we're young, It also helps you grow taller. To ensure good sleep, you need to start with some fundamental habits, rather than strict rules. We've drawn these from the world's leading experts: those working in England at the Global Council on Brain Health and the Americans at the National Sleep Foundation.

You sleep in bed

The best place for a good night's sleep is your bed, in your own room. Not the living room couch, where you often fall asleep until morning in front of the television. Before bed, if you're feeling restless, you can take a shower or a warm bath to relax. This will help you fall asleep.

Bedroom temperature and colors

In the bedroom, which should be cool and airy, the temperature should not exceed 22 degrees. Colors should preferably be warm or neutral, as overly bright hues can have an exciting or stimulating effect. The bedroom should be quiet and aired out every morning (not in the evening) as soon as we get up.

How to fall asleep quickly

A crucial aspect of sleeping well, as we've mentioned, is the time it takes to fall asleep, which shouldn't be too long. It shouldn't be too long, but no more than thirty minutes. The most natural thing for those who love reading is to indulge in this pleasure, without overdoing it (otherwise, it's better to just take half an hour...), which leads to sleep quickly and naturally at night. Otherwise, it's best to make the most of the power of our mind and employ a few small exercises (mental ones, of course) to help us fall asleep quickly. Let's look at a few:

• To begin, when you are in bed, relax and review the events of the day in your mind.

• Think of all the positive things that happened to you during the day, even the smallest and most insignificant ones.

• If you lose focus, go back to where you were distracted: you will discover that there is a correlation between confidence, optimism and the ability to sleep.

• Avoid writing or working on a computer or tablet while you're in bed: instead, listen to some soft, relaxing music and avoid watching TV in your bedroom.

• Avoid any discussions and postpone clarifications until the next day, when you have a fresh mind.

• If you can't get any sleep, there's no point staying in bed hoping to fall asleep: you'll end up getting nervous, increasing the likelihood of not being able to sleep. The best option in this case is to get up and, for example, read your favorite book: this should help you fall asleep. Alternatively, prepare a tisane relaxing chamomile-based.

• Finally, if you have a small child, take some time every evening to tell him a story. tale: this break will not only allow your little one to rest peacefully but will also relax you at the same time, helping you both sleep better.

Never go to bed fasting

In the evening, it's best to avoid meals that are too large and high in protein and fat. Also, avoid going to bed immediately after eating: take a short, healthy walk, read a book, or watch TV. Allow some time before you crawl under the covers after dinner. Conversely, don't go to bed on an empty stomach: this is one of the contraindications of fasting. intermittent dietAvoid excessive consumption of coffee and caffeinated drinks, and avoid cigarettes.

Don't take too long afternoon naps

Il afternoon nap It's certainly healthy. But if you overdo it, you create the conditions for poor sleep. The maximum nap time? It should never exceed half an hour.

How many hours a day should we sleep?

The number of hours of sleep we need, however, obviously varies based on age. A newborn between 0 and 3 months needs up to 17 hours of sleep, while a young person between 18 and 25 can get by on 7 hours, but should never go below 6 hours. Here you can find the precise numbers of hours of sleep we need, according to the National Sleep Foundation. And we can trust them.

Sleeping makes newborns longer

Sleeping is also very good for Infants, and in particular, it helps them grow during the crucial months of their development. A study published in Sleep demonstrates the benefits of nighttime and irregular sleep, even with three extra naps a day: they are associated with growth spurts that occur four days after the peak sleep period. Researchers believe that sleep leads to greater height in babies. An extra hour of sleep a day can lead to growth in children up to 20 percent more than their peers who don't get this extra sleep.

A book with tips for sleeping well

There's a vast body of literature on sleep and how to sleep well. Often, it's just empty air, poorly written, and lacking scientific credibility. Therefore, one piece of advice we can offer is to avoid wasting money on these volumes. If you really want to read books about sleep, we recommend two that are well-written and even useful. The first is "Goodbye Sleepless Nights" (Il Punto d'incontro Editions), in which psychologist Nerina Ramlakhan explains how to recover lost sleep through effective exercises that harness the power of the mind. The second is "Sweet Dreams" by David K. Randall (Sonzogno Editions), in which the author delves into the mysteries of sleep and even suggests a high-tech solution to promoting sleep: some apps that offer relaxing sounds, excellent for closing your eyes and falling asleep, especially the sound of rain and wind.

Who is the man who stayed awake the longest in the world?

The Guinness World Record for the longest consecutive sleeper is held by Californian Robert McDonald, who in 1986 stayed awake for 453 consecutive hours without closing his eyes for even a second.