Manifesto

Lead an active lifestyle

Exercising, especially early in the morning, is beneficial to relaxing and therefore to ensuring a good sleep. If you prefer exercising in the evening, do it 2 to 3 hours before going to sleep, or you’ll

risk raising your body temperature too much and releasing too much adrenalin, thus producing the exact opposite effect. There’s no need for overly energetic activities: even a brisk walk will suffice, as long as it is pleasant.

Follow the rhythm

The body follows the circadian rhythm, our biological clock, which completes a full cycle in 24 hours. One of our daily physiological processes is the sleep-wake cycle which is influenced by

internal and external factors (ex. light/darkness). Establishing a routine by going to sleep and waking up at the same time, even at the weekend, can help regulate your sleeping pattern.

Limit the amount of time you spend in front of your computer and television

Working on your computer even in the evening or watching television before going to sleep stimulates the activity of the brain at a time of day when we

need to relax and get ready to rest. Facebook, emails, TV and computer are not the best solutions to guarantee a good rest.

Use your bed only to sleep (or make love)

The bed is designed for sleeping, not watching TV, eating, working, studying or reading. As a matter of fact, even a good book stimulates the brain. It is better to read on the sofa or on an armchair in the

living room and go to bed only when feeling sleepy. If you struggle to get to sleep, rather than tossing and turning, get up and go into the living room; avoid staying awake in bed.

Avoid, reduce or bring forward afternoon snoozes

A good nap is good for your health, it improves your memory and concentration as well as your creativity and it alleviates stress.

We advise not to overindulge in daily naps in order not to negatively impact on your sleep during the night.

Avoid taking caffeine, alcohol and tobacco in the evening

Drinks that act as stimulants compromise the quality of our rest as they increase our heartbeat and can keep us awake or wake us up during the

night. Avoid drinking alcoholic beverages before going to sleep in the evening is a good way to ensure a better night’s sleep.

Embrace the light during the day

Exposure to the sunlight stimulates the production of melatonin, a hormone required to regulate our sleep-wake rhythm. Try to stay in the sunlight for half an hour during the day, maybe going

for a walk early in the morning or having your lunch break outdoors. And remember that sunlight has an instant positive effect even on our mood.

Embrace the darkness at night

Even a faint light can disrupt our sleep. To get a good night’s sleep, it’s best to close or roll down the shutters, turn off all LED lights on tablets, PCs, smartphones and the likes as this

decreases the level of melatonin, the “sleep hormone”, in our body. Remember to check the room temperature: it shouldn’t be too hot or too cold (between 18 and 20 degrees).

Eat well

If you eat heavy meals, especially in the evening, sleeping will be difficult or disrupted. By the same token, we also advise against going to bed on an empty stomach.

As always, virtue lies in moderation. It’s better to have a light snack or a fruit or vegetable-based meal to ensure a good night’s sleep.

Avoid using alarm clocks that have an excessively aggressive tone

Don’t start the day off on the wrong foot by using an alarm clock with a stress-inducing aggressive beeping.

Opt for gentler more melodic tunes for a gentler awakening.