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1- Pick-up carefully a mattress and a bed adapted to the morphology of your body. If you sleep with your partner on the same bed, make sure you have the right size to make both of you comfortable. Remember that you will spend one third of your life on your mattress - buy quality.
2- Make sure that you have at least 8 hours of an amount of sleep. If you need an alarm clock to wake you up, then increase your amount of sleep gradually over a week until you wake up naturally and without difficulty. This will be the amount of sleep needed by your body.
3- If you want to stabilize your individual sleep wake clock go to bed and wake-up at regular hours.
4- If you want to catch up lost sleep, go to bed earlier instead of sleeping longer. Do it over a few days but do not try to recover all at once.
5- Continuous sleep is much better than disrupted sleep. Disrupted sleep does not provide the sleep cycles which are essential to restore your dynamism. Better to sleep 6 continuous hours than 8 disrupted hours.
* Rules inspired by Dr. J. Maas eminent sleep researcher.