15 Tips For Sleeping Well

To have a healthy sleep is not enough to spend eight hours each day stuck in bed. Far from it ... We put ourselves in the hands of experts rest of the English Court to give 15 tips for sleeping well. From the mattress to your diet, everything counts!

1. Our spine must remain aligned in their natural position and all our muscles have to be at rest.

2. To achieve the above, we should pay attention to the strength of our mattress, must be adapted as well as its adaptability, our weight and anatomy.

3. Our blood circulation must be as natural as possible during sleep, so the mattress must exert the slightest pressure on our body.

4. The mattress on which we sleep must be made of materials that allow maximum breathability and ventilation for fast absorption and evaporation of sweat.

5. Your bed rest should include: a mattress (of biconical springs, continuous or bagging, or technical espumaciones as latex, viscoelastic or HR - High indeformabilidad-); one (rigid, flexible or articulable) base; a pillow (feather, fiber, latex or visco) and a protector to prevent 'unexpected'. In the Rest of El Corte Ingles Guide you will find what models of mattresses, pillows or best fit your needs.

6. Change your mattress, at most, 10 years. In addition, turn it once a month so that is not 'record' no position.

7. Try not to sleep on your stomach, as you breathe worse and can lead to irregular positions of the column, we produce the desired tension and avoid rest.

8. If you sleep on your back, bet on a pillow of medium height with head and neck who have the necessary support for the body to fully relax.

9. If you sleep on your side, the better high pillow with which you will get a straight posture that allows you to relax completely.

10. Leave some time between you finish dinner and go to bed in order to let your body do the digestion. It also avoids the heavy, high-fat dinners as well as energy drinks or caffeinated

11. The snuff and alc*hol are stimulants, besides lowering oxygen reaching the body.

12. Ventilate the room well during the day or at bedtime, because a charged atmosphere, or too hot, reduce the initiation of sleep. Also, keep a moisture level of about 30%.

13. Sleep between 7 and 9 hours a day, maintain a regular schedule and routine use comfortable sleeping clothes.

14. If you exercise, it at the same time every day. Encourages sport and body take longer to relax if you do just before going to bed.

15. Leave work parked and do not take laptop, tablet or mobile to bed: If you have electronic devices nearby give our brain a wrong meaning our rest language.