Sleep is the invisible pillar of your health, beauty, and performance. Yet 1 in 3 people suffer from sleep disorders. The good news: simple adjustments to your nighttime routine can radically transform the quality of your nights.
Sleep position directly influences your recovery. Sleeping on your back (dorsal position) is ideal for spine alignment and wrinkle prevention — place a pillow under your knees to reduce lumbar pressure. The left lateral position promotes digestion and lymphatic drainage. Absolutely avoid sleeping on your stomach: this position creates cervical and lumbar tension.
Your pillow choice depends on your position: back sleepers need a medium pillow, side sleepers a thicker pillow to fill the space between shoulder and head. Head-neck-spine alignment must be perfectly neutral.
Evening stretches prepare your body for rest. Five minutes is enough: psoas stretch (low lunge held 30 seconds on each side), lying spinal twist (bent knees falling to one side, head turned the other), and child's pose to release the lower back. These movements release tension accumulated during the day.
The 4-7-8 breathing (inhale 4 counts, hold 7, exhale 8) activates the parasympathetic system and naturally prepares for sleep. Practice it after your stretches, with dimmed lights.
Your environment matters: ideal temperature between 60 and 66°F (16-19°C), total darkness (use a sleep mask if necessary), and no screens 1 hour before bed. Invest in a quality mattress suited to your body type — it's the most worthwhile wellness investment you can make. Deep, restorative sleep isn't a luxury — it's your most fundamental right.