The importance of sleeping well (6 tips)

Sleeping well is critical to our health and well-being. Find out what are the recommended hours of sleep by age and how to overcome the heat during the night.

Why is it important to sleep well

We spend a third of our life sleeping. This is an absolutely essential function that interferes with many other areas of our lives. We all have a specific need for sleep and this need must be conscious and respected in order to maintain the balance of our biological system.

Sleep exists so that all other brain functions and all other organs happen more effectively and efficiently. In the case of the brain in particular, sleep has consequences on neurological functions such as language, memory, mobility or the sensitivity of one of the limbs. All these functions become less efficient when there is a sleep disturbance.

There are three factors in particular with an exponential influence on sleep: emotional state, diet and exercise. Ignoring healthy lifestyle habits is the perfect recipe for not being able to sleep well — and suffering the consequences of it.

A quality sleep for an adequate time can provide several health benefits. Among them, maintaining a healthy weight, reducing the risk of developing diseases such as diabetes and cardiovascular problems, greater ease in maintaining concentration, reducing the stress, reduction of the probability of accidents caused by tiredness and good mood.

Getting enough sleep not only feels better overall, it also increases your chances of living healthier and more productively.

Recommended hours of sleep by age

How many hours of sleep do we need? Experts recommend an average of eight hours of quality sleep a day for adults. Naturally, this number varies according to age, as well as the developmental needs of each one.

These are the recommended hours of sleep according to age:

  • Baby from 0 to 3 months: 14 to 17 hours
  • Baby from 4 to 11 months: 12 to 16 hours
  • Child from 1 to 2 years old: 11 to 14 hours
  • Child from 3 to 5 years old: 10 to 13 hours
  • Child from 6 to 13 years old: 9 to 11 hours
  • Adolescent from 14 to 17 years old: 8 to 10 hours
  • Adults from 18 years of age: 7 to 9 hours
  • From 65 years old: 7 to 8 hours

These are general recommendations only, but it will be more important to understand your own sleep needs and adjust your schedule accordingly.

sleep deprivation symptoms

Sleeping less than we need to often has several harmful consequences on our body. Some of them may not be immediately obvious, but the risks increase considerably.     

Changes in cognitive abilities — including attention, reaction time, memory, decision-making ability, mood — greater likelihood of developing diseases such as obesity, diabetes, hypertension and other cardiovascular diseases, mental disorders, among other immunological changes . The first consequence will be excessive daytime sleepiness and increased risk of accidents.

It is interesting to know that chronic sleep deprivation can lead to a decrease in the feeling of sleepiness. However, the neuro-cognitive and psychological changes associated with it remain. This means that we may not get much sleep, but still experience big changes in our performance related to sleep deprivation.

In general, lack of a good night's sleep can cause health problems, shorten life expectancy and influence daily well-being.


What to do to sleep well through the night: 6 tips

  • Have a regular sleep schedule

Our body loves routines, so going to bed and getting up at the same time every time (including weekends, vacation days and so on) is the best thing you can do for your sleep hygiene.

  • Turn off the television, cell phone and other devices

All electronics should be turned off and out of the bedroom approximately 30 minutes before your usual bedtime. The equipment helps to excite us and prevent the relaxation necessary for sleep.

  • Prepare the bedroom for the perfect sleep

In addition to appliances, worries and all the elements that cause you disturbance are to be left outside the door.

The room should be dark, quiet and cool. If you don't like absolute darkness, opt for a soft yellow light (chromotherapy indicates that this color favors sleep). If the noise bothers you, use ear plugs. Try to maintain a comfortable temperature in the room, between 18°C and 21°C.

Having a room prepared for sleep is having the best mattress for you, one pillow according to the position in which you sleep and comfortable bedding.

  • Maintaining a healthy lifestyle

In our body everything is interconnected. So doing your best to maintain a healthy lifestyle will have an influence on bedtime. Exercise regularly, avoid coffee after a certain hour, bet on lighter dinners, not smoking and not drinking to excess are just a few examples.

  • Betting on an aromatherapy pillow

Aromatherapy has proven health and wellness benefits. One is to help you relax and sleep better. bet on aromatherapy pillow and you will have calmer nights of sleep.

  • Don't give in to the temptation to take a nap

Naps are to be avoided, especially for those suffering from insomnia. If you can't resist a nap, try to make it short – no longer than 30 minutes and preferably right after lunch, so it doesn't interfere with your night's sleep.


Do you feel hot when you sleep? How to have less heat at night

Too cold and too hot are very uncomfortable at night. For those with respiratory problems, even worse. Anyone struggling to sleep with the heat should ventilate the room (more during the day than at night), leave the blinds (or equivalent) always in the middle to avoid direct sunlight (which heats up), choose clothes a fresh bed and, perhaps more importantly, a fresh mattress.

Why should I bet on a fresh mattress?

We are in direct contact with the mattress throughout the night. It is useless to bet on very fresh bed linen if the mattress itself was made for winter nights.

Each mattress is made with different materials, prepared for different types of people. Not only in terms of your sleeping position or your preference for firmness, but also according to your various sleep needs, including temperature. If there are mattresses better prepared to provide you with a very warm and cozy night's sleep, there are also them to ensure a feeling of relaxing freshness. Those who suffer more from heat than from cold at night should bet on a fresh mattress.


Colmol fresh mattresses  

SPA Air Ice Spring Mattress (Premium)

The heat at night is a nuisance that prevents us from sleeping well. For those who suffer from this condition, the Premium SPA Air Ice spring mattress it guarantees you a deep sleep in a cool bed. Equipped with an adaptable suspension that reacts to any body movement, it has precise contact points in three areas of the body so you can fall asleep quickly in an environment of relaxed comfort.


Dual Design suspension offers a unique stability system. Not only will you benefit from a balanced sleep, it will also provide you with a playful variety of rest, equivalent to a SPA massage.

Thermal balance is achieved by the ICE fabric, which offers an instant feeling of freshness. It has an excellent moisture absorption capacity, which improves air circulation in the mattress. The Viscoelastic layer is infused with gel, whose adaptive memory causes pressure dispersion, significantly improving heat transfer when the foam is compressed. Thus, it not only helps to reduce sweating, it also provides a feeling of zero gravity and improves the quality of sleep with a feeling of freshness.

The SPA Air Ice has the largest useful area for a restful rest. The high-density foam gives the mattress greater durability and stability to the body, while ensuring adaptable suspension and freedom of movement.

SSI Titanium Coolgel Mattress (Premium)

Don't wait any longer for the feeling of freshness as soon as you go to bed. O Titanium Coolgel promotes intelligent heat exchange and lets you sleep through the night at the perfect body temperature.


Thermic fabric incorporates capsule technology that stores, releases or absorbs heat as it oscillates, helping to maintain thermal balance. Thus, the humidity is reduced, but still providing a feeling of freshness.

Comfort foam enhances the feeling of softness at bedtime and the super durable titanium alloy SSI bag spring system, covered in copper with reduced static energy, ensure independence of movement.

Titanium Coolgel is ideal for those who love to feel gently wrapped, with viscoelastic pressure relief with a zero gravity feel and gel-infused coolness. Adaptive gel infusion allows pressure dispersion, significantly improving heat transfer when foam is compressed. In this way, it reduces sweating and improves the quality of sleep with a feeling of freshness.

Unique bag spring technology progressively absorbs weight and relieves pressure points while supporting the spine. Greater support. Greater durability. Maximum ventilation.

Contact us at or +351 256 880 680 😃

Leave a comment

Please note, comments must be approved before they are published