Sleep is the essential element for a healthy and balanced life.
It is precisely during sleep that the body regenerates and the mind is renewed, preparing us to face daily challenges with energy and freshness.
However, despite its importance (remembered by World Sleep Day, an anniversary promoted to raise awareness of sleep health which this year falls on March 15th), sleep often does not receive the attention it deserves, it is therefore of fundamental importance to rediscover its value of a good night's sleep and its impact on psychophysical well-being and sports performance.
To ensure that sleep can truly improve the quality of life, it is necessary to develop behaviors and habits that allow you to rest adequately: "good rest - in fact - does not only consist in sleeping well, but also in training the
body during the day to be prepared for a good rest
: for example, preparation before going to bed is very important as is carrying out physical activity in the morning and then during the day, which helps to unwind and better welcome regenerative sleep" says Elena Buscone , personal trainer working at the Aspria Harbor Club in Milan.
In the gym (or at home if you have equipment and are able) there are various exercises in the morning to feel more energetic during the day, face it with full physical and mental strength and prepare the body for restful sleep: •
TRX: The TRX exercises (that training tool that uses gravity) simulate the movements of everyday life or a specific sport.
They help not only to reduce weight and increase and train muscle mass, but also to alleviate common back pain problems, rehabilitate after an injury or strengthen the torso and abdominals so that the problems do not arise even at night.
• Body pump: With the help of a barbell, dumbbells and step, it affects all muscle groups, improves tone, strength, posture and consumes many calories, up to 500 per lesson.
Great for tiring out the whole body!
• Indoor Cycling: Weight loss, toning of the whole body, relaxation.
On a bike fixed to the ground, which is more reminiscent of a road model than an exercise bike, you move to the rhythm of music that varies with more or less fast pace based on the road you imagine you are traveling on.
The right mix of intensity.
On the contrary, towards the evening, it is more suitable to carry out relaxing exercises such as those of the more meditative disciplines, for example:
• Yoga and pilates: the essence of yoga and the benefits of pilates promote a complete and balanced workout.
• Yoga flow: type of yoga that synchronizes breathing with movement and combines asanas or positions while maintaining a soft rhythm, a technique for relaxing and managing stress.
• Sophrology: a very powerful relaxation technique that allows you to manage stress and all emotions in total autonomy, composed of simple and concrete exercises of muscle relaxation, controlled breathing and positive visualizations.
But for total relaxation, the experts' advice is to indulge in some relaxing and regenerating pampering every now and then in the Turkish bath and in the spa area with waterfalls of hot water and manual treatments that relieve muscle tension and anxiety.
The sleep ritual
To accompany all these activities and achieve a truly perfect sleep ritual, it is possible to implement some small extra measures: turning off the screens an hour before going to the bedroom, taking melatonin-based supplements, placing the alarm clock or mobile phone away from read so that during night awakenings you avoid looking at them or always wake up at the same time to give your body the right routine.
However, a question remains to be answered: how many hours a night do you need to sleep?
There is no single answer, everyone's body is different.
Some people can actually function well on five or six hours of sleep a night.
Regardless of the amount of sleep you need, it is certain that to sleep well you should be 100% relaxed.
Finally, you can use the
conscious breathing
technique which allows you to slow down your breathing, automatically slowing down your heart rate and brain wave activity with three simple steps: 1. Breathe in counting to 4. 2. Hold your breath counting again to 4. 3. Exhale for a count of 8.
There is also sleepcation
Do you have 'doing nothing', sleeping, changing landscapes and relaxing?
The sleepcation
is
the dream of many, to disconnect from everything for a while, rest properly and recharge.
A way of conceiving a holiday that is also a travel trend, carving out a few days, a long weekend or a week, choosing a destination surrounded by nature, avoiding screens and devices, enjoying the place.
Many structures are dedicated to this, both distant destinations (such as the island of Sainte Anne in the Seychelles, 220 hectares of wild nature where there is a resort in harmony with the environment) and closer ones.
Yoga holidays included are a way to help those who suffer from chronic insomnia in particular: the resort in Cefalù in Sicily offers the practice, suitable for everyone, including children, of Vibhava Yoga, the method created by Heberson Oliveira.
Contact with water and movement have a relaxing effect, triggering an increase in the production of endorphins and a stabilization of serotonin levels, a neurotransmitter responsible, among other things, for mood and sleep rhythm regulation. wake up.
For this reason, relaxing by the pool is one of the ideal activities, especially if the pool is natural.
Natural areas within tourist facilities where it is possible to immerse oneself in close contact with nature are becoming increasingly common.
Sand and aquatic plants act as a natural filter for oxygenating and cleaning the water, maximizing the feeling of well-being.
For example, Club Med has established real Zen Oases, separated from the main structure to guarantee silence and privacy, such as that of Punta Cana or the Emerald Jungle of Miches Playa Esmeralda, in the Dominican Republic, oases with natural infinity pools that offer a space of contemplation, silence and peace.
So what are the destinations where you sleep best?
Here from Skyscanner are the cities where
the hotels with the best scores for sleep quality
are located : Santorini, Greece;
Hội An, Vietnam;
Marrakech, Morocco;
Cape Town, South Africa;
Ubud, Indonesia.
But how best to sleep during the holidays?
"In our latest report, we relied on a sleep therapist to draw up the best advice: before traveling, get up at the same time every day; on the plane, block the light and limit noise, without forcing sleep; to avoid jet lag, eat at meal times in the new time zone and get up according to local time; finally, during the trip, concentrate on the day's activities and not worry about sleep", explains Stefano Maglietta, Travel Expert at Skyscanner.
Sleep-promoting plants and where to look for unprecedented relaxation destinations in Italy
Sleep-promoting plants: from infusions to aromatherapy
In nature there are numerous plants with relaxing properties and capable of reconciling sleep.
This is the case of chamomile, lemon balm, valerian and lavender, for example, which can be taken through infusions and herbal teas just before going to sleep or added to a diffuser in the form of essential oils.
Thanks to the Mediterranean climate, these plants also color and perfume the fields and meadows of Italy.
Large lavender cultivations can be found, for example, in the
Colle di Nava area, in Liguria:
a town in the province of Imperia which boasts a long tradition dedicated to this flower and where every year, on the first Sunday of July, a dedicated festival is organised. to flowering and harvesting.
It is an Italian destination to reach for a relaxing holiday shared by the Campeggi.com portal.
The importance of digital detox
The use of digital devices negatively affects the quality of rest.
Recent research has in fact shown that interfacing with light sources before going to bed alters sleep-wake rhythms and that magnetic and electric waves make the brain hyperactive, limiting the deep sleep phase.
Giving up technology can be complicated in everyday life, so why not take advantage of the weekend and go on an experience entirely dedicated to digital detox?
San Francesco del Deserto, an island in the Venetian lagoon
located between Burano and Sant'Erasmo, in Veneto, is the ideal place to spend a couple of days away from technology: it is an oasis immersed in silence which has hosted a visitable convent since 1230 of Franciscan friars.
The hot shower: a timeless classic
Preparing for a restful sleep also means taking care of your body, starting with a hot tub or shower before going to sleep, which have a detoxifying effect and help relax the muscles.
To transform this moment into a real "rest ritual", you can use a shower oil with a restful aroma or you can add Epsom salts to the tub, which are particularly effective in reducing edema and relieving muscle pain.
For extra pampering, the destination to reach is V
al d'Orcia, in the province of Siena
: a perfect place for a wellness holiday.
Here, in the heart of Tuscany, it is in fact possible to enjoy spa experiences of all kinds: from massages with essential oils to chromotherapy treatments.
Dedicated playlists: music and meditations that promote sleep
Music can also be a valid aid in reconciling sleep, but it is best to choose it carefully: it is better to opt for classical music or, in general, for instrumental tracks with calming rhythms, such as those containing sounds inspired by nature, which help to reconcile the sleep.
Alternatively, there are apps with meditations specifically designed for the evening hours or you can set off for a holistic experience in the heart of Italy, in Umbria.
The destination to suggest is
Parrano, in the province of Terni: a town famous for its events dedicated to yoga and meditation
and where enthusiasts go every year to participate in "retreats" dedicated to the balance of body and mind.
A book for a friend
A good book is a healthy alternative to the blue light of digital devices: dedicating yourself to reading for pleasure before going to sleep is in fact an activity that nourishes the mind, promotes falling asleep, relieves stress, reduces nocturnal awakenings and restores the natural sleep-wake rhythm.
For lovers of reading and books, paradise is at home in Naples, in the
Library of the Girolamin Monumental Complex
: a library opened on the initiative of the Congregation of the Oratory and which dates back to 1586. Dedicated to the Oratorian fathers who founded it, linked to the Church of San Girolamo della Carità, the library today contains almost 160,000 volumes, including rare and valuable editions, incunabula and musical prints.
Daylight: a healthy habit
To improve the quality of rest, not only are the activities that take place before going to sleep important, but also those that fill the day.
Correct nutrition and physical activity are fundamental, as is exposure to sunlight, one of the factors that regulates and stimulates the production of melatonin (the sleep hormone) during the night.
Taking a walk shortly after waking up and before sunset, even better if immersed in nature, would help not only to ensure excellent quality sleep, but also to strengthen the immune system.
Combining sun, sea and green areas where you can take long walks is Sardinia, where it is possible to immerse yourself in the
Montes forest
, in the territory of Orgosolo.
An ideal destination for those who love trekking, it winds at the foot of Monte Novo San Giovanni, a limestone tower surrounded by rare floral species.
Home automation solutions that promote relaxation
Technology helps: home automation solutions to improve the quality of rest are making progress.
There are home management solutions that allow you to automate evening routines, such as adjusting the shutters and turning off the lights.
This not only simplifies daily management, but plays a fundamental role in reducing stress and promoting relaxation.
Through apps, you can customize your smart devices in the evening hours, and - reports Giuliano Zandonà, Nice product manager - you can connect intelligent sensors and program relaxation scenarios with warmer and softer lights ideal for promoting relaxation, managing thermostats for optimal air in the room (18-20 degrees).
From the mattress to the topper how to choose
Purchasing a mattress, pillow and blanket suited to the person's specific needs can make the difference between a restful night's sleep and a night of insomnia.
A mattress that does not adequately support the body can cause muscle and joint pain,
while a pillow that is too high or too low can cause neck problems.
Additionally, a blanket suited to your climate and body heat can help maintain an adequate body temperature for good sleep.
Among the products dedicated to sleeping, the topper stands out as it literally transforms the bed by supporting the body's pressure points, significantly improving the quality of sleep and protecting the mattress.
Another way to protect the mattress, and consequently extend its life, is to use a mattress protector or mattress protector, which is placed between the bedding and the mattress.
When choosing a mattress - suggests the Danish chain Jysk - you will have to consider the height, the materials used, as well as the most suitable support for your body: soft, medium or firm.
Both traditional spring mattresses and those with Memory Foam technology are standard - single mattress, double mattress or queen-size mattress - or custom-made.
Your weight and body shape will help determine the appropriate firmness level of your mattress.
As a general rule, the level of firmness is linked to the weight of the body:
firmer mattresses are ideal for supporting heavier bodies.
Mattresses with comfort zones also guarantee specific support for the shoulders and hips, so that they rest on the mattress in the most correct way and ensure that the spine remains straight.
Height
is also
a factor to consider when choosing a mattress: as a general rule, you should opt for a mattress that is at least 20 cm longer than your height.
If the mattress was too short, the built-in comfort zones would not align with the body and you would not get the support you need.
This applies to both back sleepers and side sleepers.
When we talk about
sleeping position
, what we are referring to is the position in which we fall asleep in the first phase of sleep.
It is the position in which the muscles relax and you fall asleep deeply.
It is precisely this feeling of relaxation that allows you to wake up rested in the morning.
The
topper
it is the must-have accessory, to be placed on the mattress, which improves the quality of sleep, prolongs the life of the mattress and protects it from humidity and wear.
By placing it on top of your mattress, the topper helps adjust and improve the overall comfort of your bed.
Toppers are available in different sizes and prices, are made of different materials and have different properties, but the purpose of a topper is always the same: to improve the quality of sleep.
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