A good night's rest? 5+1 tricks to fall asleep!

good night  of rest?

5+1 tricks to fall asleep faster!


Here are 5+1 ways to get you to sleep as quickly as possible

good night of rest is extremely important.

Helps make you feel good and allows your brain and body to function properly.

Some people don't find it very difficult to fall asleep, however, many others have problems doing so and often wake up during the night.</ p>

Let's remember that sleeping badly could have negative effects on your body and brain, worsening functions such as learning, memory, emotions, state of mind and biological rhythms in general.

Here are 5+1 tips to make you fall into the arms of Morpheus in no time:


  1. Lower the bedroom temperature

Your body temperature changes as soon as you fall asleep. The internal temperature decreases, while the temperature of your extremities, therefore hands and feet, increases. If your bedroom is too hot, you may have trouble falling asleep.

Adjust the thermostat so that it reaches a value between 15° and 20°C.

Obviously, the value is adjusted based on individual preferences.


  1. Use the “4-7-8” breathing method 

Use the following method to create a sense of calm and calmness and help you fall asleep very quickly. Here are the steps to follow:

  1. First of all, position the tongue behind the upper teeth.
  2. Exhale all the air left in the lungs using only the mouth.
  3. Close your mouth and inhale through the nose while you count to 4 in your head.
  4. Hold your breath and count in your head up to 7.
  5. Open your mouth and exhale, counting in mind up to 8.
  6. Repeat this cycle at least 3 more times .

This technique helps a lot, especially if performed regularly over time.


  1. Create a sleep schedule

Many people find that following a sleep schedule helps them fall asleep more easily. Your body has its own regulatory system called circadian rhythm.

Your internal clock tells your body to be active during the day and sleepy in the evening. So, waking up and going to bed at the same time every day will help your internal clock keep pace. Once you get used to it, it will be much easier to fall asleep and wake up at the same time every day.

Finally, give yourself at least 30 minutes before falling asleep in the evening to relax before going to bed: this allows your body to enter the right mood of rest .


  1. Get used to both light and darkness

Light can affect your internal clock, which regulates your sleep/wake cycles.

The quality of the pillow is also crucial. In fact, this could negatively influence the curve of the body, the temperature and the level of comfort. A study has shown that orthopedic memory pillows could have a better effect than those filled with feathers.

Finally, did you know that the types of fabrics you wear to bed could also affect your sleep? It is very important to choose comfortable clothes made of fabrics that help maintain body temperature at pleasant levels.

If you want to find out more about which mattress is the most suitable for optimal rest, please contact us, Marcapiuma will be happy to help guide you towards the mattress and pillow right for you.