QUALITY SLEEP | SOUND MIND | HAPPY WORLD
Sleep may seem like such a normal aspect of life that is terribly underrated. For those who have recurring sleep problems, getting enough sleep can be a real challenge and affect everything else in life. Healthy sleep is sleep which restores and energises a person, so you feel dynamic and energetic all day long.
How does quality sleep help maintain mental health? How might better sleep help people focus during the day? Or how might fatigue weigh us down physically, mentally, and emotionally? There are many reasons that sleep is a foundational pillar of human health.
Why was World Sleep Day created?
For many years, sleep medicine professionals and researchers came up against the belief that sleep was not important enough in personal health and well-being to be a priority. Time and time again, sleep has now proven to be a problem for many of us, so we aim to celebrate and educate people about the importance of healthy sleep.
Who created World Sleep Day?
The awareness around this important day was started by a group of dedicated healthcare providers and members of the medical community working and studying in sleep medicine and research. World Sleep Day is hosted by World Sleep Society, a non-profit organisation dedicated to advancing sleep health worldwide.
World Sleep Day focuses on various issues related to sleep, sleep medicine, education about sleep, and the social effects that sleep deprivation can have on everyday life. Form mild to severe, sleep difficulties are a modern problem that may have the ability to commandeer people’s entire lives, if not addressed. World Sleep Day aims to bring people together, to discuss sleep problem, help you find solutions, and prevent sleep problems for those who don’t yet have them.
According to the American Sleep Association, over 50-70 million people have some type of sleeping disorder, and the most commonly reported sleep problem is insomnia.
The Importance of deep, restorative sleep
Lack of sleep or poor-quality sleep is known to have a significant negative impact on our health in the long and short term, on our attention span, memory recall and learning. Lack of sleep is also related to many psychological conditions such as depression and anxiety.
Research shows that we spend up to one-third of our lives sleeping. Sleep is a basic human need, much like eating and drinking, and is crucial to our overall health and well-being. Not only is good quality and restorative sleep essential for day-to-day functioning, but it is also crucial to ensure good health and quality of life.
Natural factors from within the body produce circadian rhythms, but environmental factors such as sunlight also affect them. Sound sleep is one of the three pillars of good health along with a balanced diet and regular exercise.
How to Celebrate World Sleep Day
Celebrate World Sleep Day by doing the one thing we all love – SLEEP! Enjoying World Sleep Day is easy – just by making small efforts towards healthy sleep can change your life for the better. Try these tips to start:
Practice sleep hygiene
Pay a little bit of extra attention and care to your sleep routine. The process of sleep hygiene allows the brain to quiet and prepare for a good night of sleep.
- Fixed bedtime and wake up time – the circadian rhythms of the body work better when you go to sleep and wake up at the same time every day. A restorative sleep depends on duration, depth of sleep and continuity.
- Exercise – people who don’t have enough physical activity during the day may struggle to sleep more than those who do, so be sure to exercise or take a walk during the day, several hours before bedtime.
- Cut back on caffeine – caffeine is a stimulant that can make the mind and body active, so it is best to avoid any caffeine at least 6 hours before bedtime.
- Room temperature – keep your bedroom around 16-19°C, as this is the optimal recommended room temperature for sleep.
- Give yourself at least 30 minutes for a bedtime routine – don’t expect to fall asleep right away, instead, calculate 30 minutes before you sleep to wind down with calming music, meditation, or reading a book.
- Practice meditation – deep breathing and mindfulness practices before bed can help the brain to release the stress of the day, so you can unwind and be set for better sleep.
- Unplug – at least 60 minutes before bedtime, turn off all your electronics, including television, mobile phone, and computers, as the blue light that they emit interfere with a good sleep rhythm.
- Dim the lights – tell your brain it’s time to sleep by dimming the lights.
Download a sleep app
Those who are looking for help with their sleep can use an app to help track sleeping patterns. Sleep Cycle and Calm are committed to helping soothe the brain for sleep or to measure your sleeping rhythms during the night.
Buy a new mattress
Many people struggle with sleep problems simply due to poor support. If you haven’t changed your mattress for a couple of years, then now is the time.
To Sleep Is to Dreem
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