This is affirmed by several scientific researches that have now proven that during sleep the body implements processes of purification and cell renewal, inhibits the production of the stress hormone, cortisol, releasing instead the leptin responsible for the feeling of satiety that allows, upon waking, to feel the right appetite. But aside from all the scientific evidence, I was very impressed to read an interview done with the world's longest-living woman, Japanese Kane Tanaka, who lived an impressive 119 years and said she put sleep first in the factors that determined her long existence. And if she says so, we can only believe it!

If I really had to make a list of what steps are necessary to establish proper "sleep hygiene," I would tell you:

1. Try, as much as possible, to always go to bed and get up at the same time.
2. Do physical activity during the day but not within two hours before bedtime to avoid adrenaline spikes.
3. Dedicate a separate room from the rest of the house to sleep. It may seem trivial but having a place where you only go to sleep, dark and quiet, definitely helps create a routine.
4. Choose the right mattress, pillows and blankets.
5. At least 30 minutes before going to sleep you should take your eyes off any screen: TV, computer, cell phone. Will it be time to go back to the old book?
6. Ah, I forgot one important thing, but I'm sure you know by now that everything, even the rhythm of sleep, is related to proper nutrition. Of course, if you're not really a kid and before going to bed you have a plate of carbonara, it's hard then to get the right sleep.
7. Take Melatonin 1mg regularly half an hour before bedtime so that you can regulate your sleep- wake rhythm.

There, now you are ready to learn the healthiest of arts and allow your body to regenerate "with your eyes closed." I just hope reading me didn't conciliate your sleep!