It is during sleep that the body performs the body's main recovery functions, such as tissue repair, muscle growth and protein synthesis. During this time, it is possible to restore energy and regulate metabolism, essential factors to keep body and mind healthy. Sleeping well is therefore a habit that should be included in the daily routine.
Experts recommend an average of 8 hours of sleep a day, without interruptions. This number may vary according to each person's age and their body's development needs:
- Adults need 7 to 8 hours of quality sleep at regular times per day;
- Teenagers need about 8 to 10 hours of sleep daily;
- Children need 9 to 13 hours of sleep each day;
- Babies need 12 to 16 hours of sleep a day.
Sleep well, healthy life
A quality sleep and adequate time can provide several benefits to the health of the body in general. By strengthening the immune system, releasing the production of some hormones and consolidating memory, sleeping well can help to:
- Maintain a healthy weight;
- Decrease the risk of developing diseases such as diabetes and cardiovascular problems;
- Getting sick less often;
- Reduce stress;
- Improve mood and sociability;
- Concentrate better;
- Avoid accidents caused by fatigue.
When people get adequate sleep, they not only feel better, they also increase their chances of living a healthier, more productive life.
What to do to sleep well?
If your nights sleep are not what they used to be, before blaming stress, age or who sleeps next to you in bed, carefully analyze the following aspects:
The temperature is not adequate - different metabolisms regulate temperature differently, especially when they are at rest. More active people tend to be hotter at night, which can become an obstacle. A mattress that ensures a feeling of freshness, such as the Koala mattress , is ideal for allowing the body to cool down sufficiently and to maintain a normal temperature during the night.
Mattress firmness is no longer what it used to be - with the passage of time and continuous use, lower quality mattresses end up losing some of their characteristics, namely firmness. At the same time, each body evolves in its needs throughout life, and it is possible that you now need a firmer mattress. The Koala mattress simultaneously provides the firmness and support necessary for a complete rest of the body, relaxing the muscles and improving circulation and body firmness.
It's not just the mattress that influences your nights sleep. Pillows account for much of the rest and are an equally important choice . Pressure, cervical pain, sleep interruptions... all of this can be solved with the right pillow ! For example, the Koala Pillow is designed to provide the perfect balance of support and softness that snuggles up to you, in any sleeping position.
Bedding should be comfortable and fresh. Ideally, you should choose 100% cotton sheets and pillowcases to ensure a comfortable temperature while sleeping. You should also change your bedding whenever necessary.
A good option are the 100% Percal Cotton Koala sheets , 280 Thread count made with longer cotton threads, to offer not only durability, but also greater softness to the touch and lightness, which increases with each wash.
The thread count refers to the number of threads per square inch that make up the sheet, which are counted lengthwise and in width. The higher the thread count, the softer and more resistant the fabric, and the better quality the sheets are.
You should also change your bedding whenever necessary.
Tips for getting an effective night's sleep and ensuring sleep health
To sleep well and maintain your sleep health, you will need to modify some of your day-to-day habits, such as:
Sleep hygiene and routine
Sleeping should be part of your daily routine. Never take hours of sleep as something optional. You should establish a routine for relaxing, sleeping and waking up, with fixed times and without interference from noise, lights or electronic devices.
You should also avoid working late at night, as this can affect your sleep.
Practicing sleep hygiene is essential to establishing a healthy sleep routine. Sleep hygiene will have the role of teaching your body and your brain that it's time to sleep or time to wake up. To do this, you will need to establish a routine with the right time to sleep and wake up, every day, including weekends.
You will also need to adopt a daytime routine, giving preference to daylight activities. Even if you work in a closed environment, try to enjoy the outdoors to get some sun for a few minutes, preferably in the morning.
During the night, the ideal thing is to dim the lights according to the schedule, leaving lower lights and a calmer environment at times close to bedtime. You should also avoid watching television and using electronic devices. If you can, practice more relaxing activities or read a book to relax and induce sleep.
Exercises and food
Your body also works according to your exercise and eating routine. Therefore, it is very important that you include both of them in your routine, also thinking about your bedtime.
To establish a good eating routine, you should establish schedules for each type of food.
During the night, prefer light foods, such as salads and soups, without too much fat. Avoid eating too late too, as sleeping on a full stomach can cause reflux and disrupt your sleep.
For your exercise routine, always prefer times of the day or at least 4 hours before bedtime .
Exercising before bed increases the likelihood of experiencing insomnia during the night.
For some people, engaging in activity just before bedtime can help them fall asleep. Therefore, observe your case and try to adjust your routine.
If you are looking for better quality, with more productive days, without the constant feeling of tiredness, you need to understand the importance of sleep and sleeping well.
It is in sleep that our body rests and relaxes, but it also works on cell recovery, hormone production and memory.
If you feel that you are not sleeping well, consult your doctor and recover your sleep health.