Healthy sleep

Sleeping is fundamental for your health, your well being and also for your good looks. Here is just a short guide to make of every night a little 'beauty treatment'.

Bedroom and bed

• Provide for a well-aired bedroom; avoid smoking and the use of strong and heavy perfuming and fragrances in the bedroom
• Do not exaggerate in temperature: about 18 degrees is ideal
• Reduce lights and noises
• Avoid having electric and electronic equipment in the bedroom (do not keep mobiles next to your bed!)
• When sleeping do not wear tight, close-fitting clothes with elastics and ribbons, which might block blood circulation
• Choose your mattress carefully, neither too hard nor too soft
• Choose a good pillow, perfect for your personal needs
• Get a valuable cover for your bed: soft and light which keeps the body's warmth and transports humidity

Behaviour

• Avoid heavy and abundant meals rich in fat and proteins as they request long digestion
• Avoid snacks in the evening. If you get hungry choose something light (for example an apple). It is better for your figure and your sleep.
• Avoid consuming drinks containing caffeine, theine and alcohol
• Avoid smoking at least 30 minutes before going to sleep
• It is better to avoid reading or watching TV in bed. Avoid in any way books or films that might make you nervous and leave you agitated

If you have difficulty falling asleep

• Try to relax with a bath, a herbal tea or a good book
• If you have difficulty falling asleep, do not stay in bed but get up anddo something relaxing, like reading, manicure or take a bath with a particular essence
• Make a list of the things which keep you awake and which you want to do the next day: put them down on paper and get them out of your head
• Make a list of things done during the day and praise your self: you deserve a good night of sleep
• If you have serious problems in getting to sleep ask a specialist, do not self-medicate