The Sleep World ~Preserve Your Rhythms to Enjoy Life
World Sleep Day is an annual event to raise awareness of sleep disorders and the burden they place on society. The first was celebrated in March of 2008.
Sound sleep is one of the three pillars of good health, along with a balanced diet and regular exercise. Individuals who get an entire night’s sleep without any interruptions experience lower rates of high blood pressure, diabetes, obesity and other chronic illnesses.
There are close to 100 sleep disorders, most of which can be prevented or managed with the help of sleep specialists. Less than one-third of sufferers seek help. Sleep problems threaten the health and quality of life for up to 45% of the world’s population. Better understanding of sleep conditions and more research helps reduce the burden of sleep disorders on society.
Three elements of good quality sleep are:
Duration: The length of sleep should be sufficient for the sleeper to be rested and alert the following day.
Continuity: Sleep periods should be seamless without fragmentation.
Depth: Sleep should be deep enough to be restorative.
For some, caffeine can cause sleep disturbance. Caffeine is found naturally in over 60 plants. All over the world people consume caffeine on a daily basis in coffee, tea, cocoa, chocolate and soft drinks.
Because caffeine is a stimulant, most people use it after waking up in the morning or to remain alert during the day. While it is important to note that caffeine cannot replace sleep, it can temporarily make us feel more alert by blocking sleep-inducing chemicals in the brain and increasing adrenaline production.
In order to sleep better at night and reduce daytime sleepiness, try practicing the following sleep tips:
- Maintain a regular bed and wake time schedule including weekends
- Establish a regular, relaxing bedtime routine such as taking a bath or listening to music
- Create a sleep environment that is dark, quiet, comfortable and cool
- Sleep on a comfortable mattress and pillows
- Use your bedroom only for sleep and sex
- Finish eating at least 2-3 hours before your regular bedtime
- Exercise regularly but avoid it a few hours before bedtime
- Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime
- Don't smoke -- not only is it a major health risk it can lead to poor sleep
- Avoid alcohol close to bedtime; it can lead to disrupted sleep later in the night
Today and everyday, celebrate World Sleep Day with a great night’s sleep! You deserve a good eight hours.
Sources: https://sleepfoundation.org & http://worldsleepday.org