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Le 7 regole d’oro per dormire bene (e sentirsi belle riposate!)

The 7 golden rules for sleeping well (and feeling well rested!)

It often happens that, for short or even long periods, the quality of sleep is drastically reduced . Especially in seasonal changes or, for example, when you are particularly stressed .

There are so many people who accuse insomnia problems : do you know that about the 20% of Italians have taken sleeping pills at least once e more than 10% do you take them chronically?

It's not a small problem, eh: if you don't rest well, your body and mood suffer a lot.

We don't talk about skin and hair : our hair becomes dull, opaque and loses its vitality.

We are the mirror of what we live. For this, it is essential to do everything to guarantee us a good restful sleep which allows us to recharge your energy And rediscover well-being .

We all know by now: the average sleep requirement is 7-8 hours a night , but the quality of sleep also makes the difference. If you wake up more tired than before, something is wrong!

Here you find the seven rules for sleeping well . How many of you follow them? Take note and let us know!

Create a comfortable environment

Our bedroom is the 'sacred place' of sleep. To sleep well we must keep it clean and tidy, the sheets must smell good, the room must be welcoming.

Colors are also important: colors that are too bright on the walls are not friends of relaxation and do not promote rest. Also remember to always close the doors and keep the room as dark as possible: it has been proven that you sleep better in the dark.

Adjust the temperature

You may not think about it, but it really makes a difference. The room where we sleep shouldn't be too hot: the right temperature fluctuates between 18 and 21 degrees maximum . During the night, our body temperature drops, and if the environment is too hot, we may fidget and have nightmares until morning.

Perfume with the right essences

If you are a lover of essences and like to find the room perfumed, be careful to choose the right ones for the bedroom. Any examples? Lavender, linden and neroli oil are excellent as they regulate the heartbeat and induce deep relaxation.

You can light a candle, use those handy pillow sprays for your pillowcases or…spray some of ours on it Hair Parfum Anti Humidity Spray that you like so much in your hair and that has a very delicate camellia scent.

Turn off computers & similar

At least two hours before going to bed, you should turn off all devices and blue lights because they transmit signals that 'activate' the brain and prevent you from slipping peacefully into sleep. How to pass the time? Getting things ready for the next day, reading a good book and… posing a Balique mask !

Eat light

Whenever possible, unless there are special occasions where everything is allowed, try not to weigh down your stomach too much before going to sleep. Eating dinner early is a good habit, as is avoiding alcohol, coffee and foods that are particularly difficult to digest.

Set schedules to create a routine

According to the National Sleep Foundation, daytime naps are contraindicated (only a small siesta is allowed after lunch, but never in the late afternoon!).

The ideal is to get used to going to sleep and always getting up at the same time, because in this way our biological clock regulates itself and creates a habit. But be careful: forcing yourself to sleep at all costs can be counterproductive. If you can't fall asleep, instead of tossing and turning in bed, it's better to get up and distract yourself with a relaxing activity for a few minutes.

Try 'imaginative distraction'

Finally, a little trick for the psyche: if you have trouble falling asleep, try to concentrate on your breathing and bring to mind an image that is pleasant and happy for you. Try to visualize it in every little detail, just as if you were there. The goal is to 'distract' the cognitive ability to move it away from negative thoughts and worries.

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