Recent studies have shown that quality bedding improves your deep slow-wave sleep - the gold standard of sleep quality - by 7 to 15%, and also reduces the lenght and frequency of waking episodes during the night. That's why we at MSC have partnered with Dorelan, one of Italy's leading bedding specialist, to provide superlative bedding in your cabin: a premium firm mattress for effective support with a soft touch topper to help you "let go", resulting in less back pain and fewer waking moments during the night.
We also provide 2 diffrent kinds of pillows for evert bed. So you can immediately make your own choice of soft or firm comfort before exploring the many options of the Dorelan Pillow Menu in your cabin. 

During the night, your breathing and heartbeat slow down to allow your body to recover from the previous day. Studies show that a certain type of music can cause your breathing and heartbeat to synchronise, helping your body relax and get ready for sleep. The ideal breathing rhythm is 6 inhalations and 6 exhalations per minute (5 seconds each). This is called the Cardiac Coherence Rhytm well known to sophrologists. 
The cardiac coherence app provided for your convenience on channel 17 on your iTV from 20:00 to 02:00 hrs will help you reach cardiac coherence and induce sleep. You can also enjoy soothing Music Tracks on channel 17 to help you relax and unwind.

The physical activity can be performed at any time in the day, whether outside - exploring one of our fabulous destinations, in the pool, on the walking track around the ship - or inside, in the MSC Gym, using one of our wide choice of Technogym equipment.
Our entertainment team offers a range of free fitness classes: muscular awakening stretching, aerobics, pilates and aerostretching. Please check the Daily Program in your cabin for information on our daily fitness class times and locations.
Our fitness instructors offer you a selection of paying classes in the MSC Gym.

The ideal scenario is to have finished your training 4 hours before going to bed.

Eating must remain a pleasure especially during a cruise.
Some foods improve alertness in the morning.
Pick and choose from the foods in the chart below to suit your testes and habits.