How to Sleep Better and Transform Your Quality of Life

Have you ever stopped to think about how the quality of your sleep directly impacts your health, your mood and even your daily performance?

Getting a good night's sleep is as essential as eating right or exercising. And the good news is that you can — and deserve — to have more restful and refreshing nights by making small, conscious choices.

Why is Sleep so Important for Your Health?

Sleep is the time when your body and mind recover. During the night, fundamental processes occur, such as the release of hormones, memory consolidation and cell renewal.

According to the National Sleep Foundation of the United States, adults who sleep the appropriate amount of hours per night have a 50% lower risk of developing heart disease. [Source: National Sleep Foundation, 2024]

Getting a good night's sleep is, therefore, a daily act of self-care and longevity.

How Many Hours of Sleep Are Ideal?

Sleeping too much or too little can be detrimental to your health.

Here is the range recommended by the National Sleep Foundation:

• Adults (18-64): 7 to 9 hours per night.

• Seniors (65 and older): 7 to 8 hours per night.

• Teenagers (14-17): 8 to 10 hours per night.

Sleeping too much — more than 10 hours on a regular basis — can increase your risk of diabetes, depression, and heart problems. So balance is key.

How Do You Know If You’re Getting a Good Night’s Sleep?

Quality sleep is characterized by:

• Falling asleep within 30 minutes of lying down.

• Not waking up more than once during the night.

• Feeling rested when you wake up.

• Having energy and a good mood during the day.

If you wake up tired, irritable, or feeling excessively sleepy, it could be a sign that your sleep quality is not adequate.

The Power of Reading Before Bed (Without Screens!)

One of the best ways to prepare your brain for rest is to read a physical book before bed.

Studies show that the blue light emitted by screens (cell phones, tablets, and TVs) can reduce the production of melatonin — the hormone that induces sleep — by up to 23%. [Source: Sleep Health Journal, 2023]

Trading your cell phone for a good book creates a natural relaxation ritual. Reading slows down your thoughts, reduces anxiety, and prepares your mind for a deeper, more restorative sleep.

So, choose a story that soothes your soul and allow yourself to be pampered before bed.

Best Sleeping Positions: Take Care of Your Body While You Rest

The position you sleep in directly influences your spine, circulation, and breathing. Here are some guidelines:

• On your side (fetal position): This is considered the most recommended, especially for those who suffer from sleep apnea or reflux. It helps align the spine and improves breathing.

• On your back: this is also a good option for aligning your spine, as long as you use a suitable pillow to support your neck.

• On your stomach: this is not recommended, as it can cause neck and lower back pain, as well as making it difficult to breathe. If you usually sleep this way, try to gradually adapt to other, healthier positions.

Small adjustments can make a big difference in your quality of sleep and, consequently, in your quality of life.

Invest in Your Sleep and Become Healthier

Every night of sleep is a new opportunity to take care of yourself, respect yourself and invest in your physical and mental well-being.

You deserve to wake up with energy, energy and joy!

Love your rest. Cultivate healthy habits. Always choose the best version of yourself.

Thank you very much for being here and for dedicating this precious time to your health.

Until next time, and sweet dreams!