The best rest: how to achieve it, routines, and tips

The best rest: how to achieve itis something many people want to know. The most important thing is to establish goodroutines that help you fall asleepeasily. In Morfeo, as sleep specialists, we want to help you establish these daily routines with the tips in this post.

Benefits of restful sleep
How can you get the best rest?
How can you get the best rest?

Sleep routines for adults

1. Try to go to sleep and wake up at the same time every day.
2. Always do the same thing before going to sleep.
3. Exercise
4. Concentration exercises
5. Don't dawdle when getting up.
6. Be mindful of what you consume
7. Hygiene and temperature
8. Period of inactivity

Sleep routines for children

The mattress, your best ally

What is the best mattress for rest?
And the pillow?

Benefits of restful sleep

First and foremost, we must understand theimportance of getting a good night's sleepevery day. When we have trouble sleeping, we often tend to accept this situation as normal and become accustomed to poor sleep quality. But this can lead to serious problems if not remedied.

Getting a good night's sleep is easier than it seems and has greatbenefits for our body:

Stabilizes the body's blood pressure
Increase performance and creativity flourishes better
Memory improves when you are well rested.
The quality of life is better
We are more attentive and alert in any situation.
Reduces anxiety and stress

How can you get the best rest?

The quality of sleep is much more important than the number of hours, especially when it comes to feeling rested. Getting the best rest is very simple. First, you have to know and listen to your body.

Although it may seem silly, the body is wise, and when fatigue begins to accumulate, it gives warning signs. Ignoring these signs does not benefit us. That is why it is necessary to establish a sleep schedule based on your daily rhythm and the time when fatigue begins.

Establish daily guidelines or routines will help improve the quality of your daily sleep. Even if we take a nap, it always has to be part of an acceptable routine. But how do we establish these routines? It's very simple, keep reading and we'll explain it to you below 😉

Sleep routines

Establishing habits, routines, or guidelines before going to bed is essential for preparing the body and mind for sleep.

Some people find it very easy to fall asleep immediately, as soon as their head hits the pillow. However, daily life, stress, personal habits, etc. are major factors that affect how we sleep. A good sleep routine can help us reach the REM phase much sooner and enjoy a good quality of sleep.

The first thing to do isto realize that if you start a routine, you have to follow it and maintain it dailyfor it to be effective. This is not a game; it is a process to promote rest, and if you do not take sleep deprivation seriously, it can lead to serious health problems. Therefore, if you want to get the best rest, you must be consistent and serious about the process.

TheWorld Health Organizationwarns that there are more than 88 types of sleep disorders and that around 40% of people suffer from at least one of them. Insomnia is the most common sleep disorder most common sleep disorder among the population. TheNational Sleep Foundation recommends sleeping between 7 and 8 hours.

Although sleeping 8 hours helps improve sleep quality, it is not the only remedy. The age of the person who wants to improve their rest also has an influence.

Sleep routines for adults

Adults do not need to sleep the same number of hours as children. In our post:How many hours of sleep do we need?

We discuss thenumber of hours the body needs to restin order to recover according to age, and we also take a closer look at children's routines in this post.

But to achieve a good quality of sleep , we also need to establish a routine for sleeping the necessary number of hours. For an adult to achieve optimal sleep, it is advisable to:

1. Try to go to sleep and wake up at the same time every day.

This also includes weekends. Establishing a routine and a sleep schedule is essential to ensure that you get the recommended amount of rest to perform well on a daily basis. Go to bed at the same time every day and wake up at the same time.

2. Always do the same thing before going to sleep.

Just like with children, following a daily ritual helps the body mechanically recognize and anticipate the next step before going to sleep. An example: read for 30 minutes, drink water, brush your teeth, put on your pajamas, and go to bed. Repeating this process every day lets your brain and body know what comes next. This way, you prepare yourself for rest, which will help you fall asleep more quickly.

3. Exercise

Doing some kind ofphysical activity every day helps you sleep better, allowing the body to relax, rest, and, above all, fall asleep. There is no need to do very strenuous or intense exercises that tire the body excessively. Doing small activities such as walking is enough to keep the body active and functioning better.

4. Concentration exercises

Taking some time to relax before going to bed is a good way to help you sleep. Concentration, memorization, attention, or meditation exercises are some examples.

5. Don't dawdle when getting up.

When the alarm goes off and we wake up, we must get up immediately. If you want to enjoy restful sleep, you must leave behind excuses and procrastination before getting up. Not going back to bed until it's time to sleep, no matter how tired you are, will help you better regulate the quality of your rest.

6. Be mindful of what you consume

Do not eat large or heavy meals for dinner. Opt for light foods that will not interrupt your restful sleep. On the other hand, eating just before bedtime is not recommended. This is because the digestion process begins and this can delay sleep, as well as causing discomfort. You should eat dinner or your last meal at least two hours before going to bed.

7. Hygiene and temperature

Proper sleep hygiene is important for getting adequate sleep. Clean your bedding regularly, air out the room daily and avoiding extreme temperatures are important for improving the way we sleep. A good temperature should be neither too cold nor too warm.

8. Period of inactivity

Maintaining a period of inactivity and relaxation helps the body prepare for sleep and rest. Television, computers, and portable devices should be used well before going to bed.

Sleep routines for children

Pediatricians and various experts in early and primary care often advise establishing daily routines or guidelines from a very young age. This helps children get used to creating and establishing a bedtime ritual, allowing them to sleep better and at the same time every day.

A relaxing bath
A little massage with lotion or body cream
Put on your pajamas
Dinner with lighter, more easily digestible foods. Or a bottle or breastfeeding for younger babies.
Relaxation or quiet time: Read a story or sing a soft, relaxing song.
And sleep

This ritual helps them establish schedules, create routines, and above all, fall asleep easily and enjoy a good night's rest.

The mattress, your best ally

When it comes to bedtime, it is important to establish a pre-sleep ritual to help the body prepare for bed. However, there is aessential element to promote perfect rest: essential element for promoting perfect rest. Having the best mattress for rest is essential for improving your quality of life and sleep.

What is the best mattress for rest?

Without a doubt, it's Morpheus. The combination of high-quality materials and the latest sleep technologies makes sleeping the best part of the day. Its adaptability, independent beds, thermo-regulating effect, the comfort of pocketed micro-springs, and firmness make sleeping a pleasure. From the very first night, you sleep better and faster. Having the best mattress for rest is the first thing you need to have, before establishing your sleep routines.

And the best pillow?

Although the most important thing is the mattress, as it is where our body rests when we sleep, we must not forget that the perfect pillow will help and promote better rest. In Morfeo we have the best pillow for rest, lightweight, breathable, soft, and comfortable. Haven't you tried it yet?