The importance of getting a good night sleep: benefits, habits and tips - Alanda Marbella Hotel

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The importance of getting a good night’s sleep: benefits, habits and tips

Getting a good night’s sleep means having a healthy routine. Although without a good mattress it is practically impossible to get a good night’s sleep every night, your daily routine is vital. First of all, there is one thing you should know: it is very difficult for you to get a good night’s sleep if you don’t have a healthy lifestyle.


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Many factors determine the quality of sleep. It is not enough just to sleep, you have to sleep well to get a really good night’s sleep and wake up feeling rested and full of energy. Physical activity during the day, schedules, meals, what you have drunk, what you do before going to bed and stress are all factors that contribute, for better or worse, to achieving this goal.

Why is it necessary to get a good night’s sleep?

Increases creativity

When the brain is rested and hormone production is balanced, memory works perfectly. This makes the imagination more powerful and us more creative.

Helps to take care of helps you to be in shape

Lack of sleep causes adipocytes (fat cells) to release less leptin, the appetite-suppressing hormone. Insomnia also causes the stomach to release more ghrelin (the appetite hormone). Both of these actions mean that too little sleep is associated with obesity.

Improving memory

Sleep strengthens neuronal connections. During REM sleep, the hippocampus, the storehouse of our memory, is restored, transforming short-term memory into long-term memory.

Protect your heart

A recent study published in the European Heart Journal claims that insomniacs are three times more likely to suffer from heart failure than optimal sleepers. Insomnia increases blood levels of stress hormones, which increases blood pressure and heart rate. Other studies also link insomnia to higher cholesterol.

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What tips can you follow to improve the quality of your sleep?

Engage in daily physical activity

It is good to do some kind of physical activity during the day, as it promotes rest during the night. It is best to do it when you get up or in the evening, before dinner.

Watch your schedule

Try to go to bed and get up at the same time every day, even on public holidays, taking into account the rest time that each person needs to wake up clear-headed and ready to face work. Each person needs a certain amount of sleep, but normally this should be between 6 and 8 hours.

Improve environmental conditions

The body produces a hormone, melatonin, which induces sleep. But this only happens if there is no light in the room. This is why you should turn off the light when you go to bed.

Follow a routine that adds up

At the end of the day, a series of routines should be initiated to help sleep come at the desired time. It is good to relax, which means avoiding intellectual activity and using the dimmest possible lighting so that melatonin can begin to be produced.

Take care of your diet as much as possible

Dinners should be light and should be eaten at least one hour before bedtime. Simple dishes, avoiding stews, spicy or fatty foods, fried foods, etc.

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The mattress, an essential ally

Having a new and good quality mattress will be essential. You will notice the wide variety of models in different ranges and prices. Taking into account the daily use we give to the mattress, we should always opt for certain categories of good quality. But what are the benefits of investing here?

Tough and tough

The useful life of a mattress is 10 years, which is equivalent to more than 3650 nights with an average of 7 hours per night sleeping on it. We have to take into account that the firmness and resistance of the elements that compose it lose strength with use.

Improve your health

Believe it or not, our daily sleep is very important for a healthy life. A daily rest in good conditions reduces the chances of suffering from cardiovascular problems such as diabetes, among others (as we have mentioned above).

War on mites and bacteria

Excessive contact with dust mites, bacteria and fungi can lead to respiratory allergies. That is why the high quality materials used in top-of-the-range mattresses facilitate transpiration and prevent the appearance of these harmful micro-organisms.

Ideal temperature

The heat during the summer months can be a real torture for people who sweat excessively. Trying to rest can be impossible.

Other questions to answer before choosing your ideal mattress are: if you are going to sleep alone or with someone else, how tall you are, how much you weigh, if it is a mattress for regular or residual use, how you sleep and the climate in your city.

The importance of mattresses in hotels

One of the two most important things in a hotel is the mattress, and the other is a good shower. If we complement it with a good view and a good service, the stay can be perfect.

The mattress is the key piece of the hotel business, if the client does not rest, he cannot work properly the next day, nor can he enjoy his holidays because he has not been able to sleep.

In order to choose a mattress, you have to lie down and try the mattress for a few minutes. Don’t just sit on the edge, but lie down with your back against the mattress and do a simple exercise of running a hand between the mattress and the lumbar region of your body. If there is a gap, the mattress is too rigid, and if the hand does not pass the mattress, then it is too soft.

In our hotel, we know the importance of this and we have proposed, with the beginning of the year, to renew all our mattresses for the use and enjoyment of our guests. Because we know that the quality of sleep is the most important thing for a luxurious stay in every way.

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If you want to enjoy the best atmosphere, climate and relaxation, come with us, come to Marbella. If you are looking for a place to stay, visit our website or book your stay with the best rate guaranteed.

“An Oasis on Marbella’s Golden Mile”


Alanda Marbella Hotel is located in the heart of the Golden Mile, one of the most exclusive areas of the city, we are one of the most elegant establishments on the Costa del Sol and a reference in the South of Spain.

Less than 5 minutes from the beach, our five star hotel offers its guests luxury, relaxation and comfort in equal parts in its 193 high standing rooms, including three presidential rooms and a Penthouse.

A friendly service and attention to the smallest details define the relationship with our guests. It is the perfect choice for a long holiday, a few days’ rest or a business meeting.

Located in an area of almost 20,000 m2, the hotel has a fabulous garden with more than 100 different species of plants and trees and a spectacular swimming pool with a beach effect, integrated in a 400 m2 solarium and surrounded by wide promenades and relaxation areas. In addition to a wide gastronomic offer including different options ranging from Mediterranean to Organic. The closest thing to a real oasis.

All under the umbrella of values that sum up the soul of our hotel project: excellence and commitment to our work, respect for our guests, honesty with our values, hospitality, sustainability and commitment to our environment.

We invite you to live an absolutely unforgettable experience in one of the most exclusive settings on the national scene. A hotel that has already become the flagship of hotel excellence in our country.  Welcome.