Let’s be honest. If you feel a little sluggish, you aren’t alone. Between the careers, kids, school and the never-ending to-do list, there just isn’t enough time in the day to get everything done and folks are just plain tuckered out. An annual occasion is here that shines the nightlight on something most of us can’t get enough of. It’s World Sleep Day, an annual event observed every year on the Friday during the second full week in March.
First observed in 2008 by the World Sleep Day Committee of the World Association of Sleep Medicine, the event not only draws attention to various sleep disorders but also celebrates the benefits of healthy sleep. While many people toss and turn from time-to-time, lack of sleep can be a nightmare for many folks. In fact, sleep problems are a global epidemic. Up to 45 percent of the world’s population suffers from sleep disorders, impacting the quality of life and threatening one's health. Lack of sleep can result in reduced concentration and mental alertness while increasing the risk factors for depression, and anxiety. While many sleep disorders are treatable or preventable, less than one-third of people actually seek professional help.
Good Sleep Hygiene
Stick to a schedule. Go to bed and wake up at the same time – even on weekends.
Exercise daily – at least two hours prior to bedtime.
Keep your bedroom cool – between 60 and 67 degrees.
Your bedroom should be a quiet, relaxing space. Use blackout curtains or eye shades to reduce light. Use white noise machines, fans or other devices to reduce noise.
Turn off the devices and televisions. Backlighting can stimulate chemicals in the brain that tells the body it’s time to wake up.
Consume caffeine or alcoholic beverages earlier in the day. Some food (like chocolate) and beverages (like tea) also contain caffeine.
Check your bed. When is the last time you changed your pillows or upgraded the mattress? A good quality mattress that offers comfort and support can make all the difference in a good night’s sleep.
If you don’t snooze, you lose!
Sleep Foundation: Sleep Tools Tips
Better Sleep: How to Sleep Better